Pro Hormones & Modified German Volume Training

Does anyone have any experience with either? I am looking to pack on some lean muscle with a fast metabolism. I've read great reviews about the modified GVT and have started that this week.

 

No idea what this is, but Im interested 

From what I read years ago, the process of metabolizing pro-hormones is hard on your liver and kidneys, because they’re just precursors to the real thing. I’m probably wrong, though. 

Bend The Knee -

No idea what this is, but Im interested 

 


Introduction


Research on hypertrophy and volume shows greater results using multiple sets than single sets. However, research has also shown that while some volume is good, more is not necessarily better. There seems to be a cut-off point around 4-6 sets. The researchers in this study wanted to compare the traditional German Volume Training protocol of 10 sets of 10 reps to a modified version of the program with 5 sets of 10 reps.


 


Methods


Nineteen healthy young males were recruited to do this training study. They were randomly assigned to the German Volume Training group (10 sets of 10) or the modified German Volume Training group (5 sets of 10)


 


German Volume Training Routine


Day 1


Flat DB Bench: 10x10 @ 60%1RM


Lat Pulldowns: 10x10 @ 60%1RM


Incline Bench Press: 4x10 @ 70%1RM


Seated Cable Row: 4x10 @ 70%1RM


Crunches: 3x20


 


Day 2


Leg Press: 10x10 @ 60%1RM


DB Lunges: 10x10 @ 60%1RM


Leg Extensions: 4x10 @ 70%1RM


Leg Curls: 4x10 @ 70%1RM


Calf Raises: 3x20


 


Day 3


Shoulder Press: 10x10 @ 60%1RM


Upright Row: 10x10 @ 60%1RM


Triceps Pressdowns: 4x10 @ 70%1RM


Biceps Curls: 4x10 @ 70%1RM


Sit-ups with twist: 3x20


 


Modified-German Volume Training Routine


Day 1


Flat DB Bench: 5x10 @ 60%1RM


Lat Pulldowns: 5x10 @ 60%1RM


Incline Bench Press: 4x10 @ 70%1RM


Seated Cable Row: 4x10 @ 70%1RM


Crunches: 3x20


 


Day 2


Leg Press: 5x10 @ 60%1RM


DB Lunges: 5x10 @ 60%1RM


Leg Extensions: 4x10 @ 70%1RM


Leg Curls: 4x10 @ 70%1RM


Calf Raises: 3x20


 


Day 3


Shoulder Press: 5x10 @ 60%1RM


Upright Row: 5x10 @ 60%1RM


Triceps Pressdowns: 4x10 @ 70%1RM


Biceps Curls: 4x10 @ 70%1RM


Sit-ups with twist: 3x20


 


Results


While both groups increased muscle size and strength, the 5 set group made better gains.


 


Seek minimal effective dose


The program showed that German Volume Training works. However, it showed that fewer sets (i.e. 5) worked even better. Do the amount of work you need to do to get good results, but don’t bother doing more than you need.

Is this with the typical 1 minute between sets format?

I prefer fewer sets but you can't trust this study too much:

  • n=19 is a very small sample
  • The duration and variations of progress along time is not mentioned (meaning more sets could be better in the long run, as subjects adapt)
  • Conclusion says that 5 sets were "better", but by how much? How do you quantify that?

Not personally disputing OP... I'm just skeptical of statistics when there's no context or control. 

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