Tag: FITNESS

German Volume Training: How to Incorporate It and Improve Your Gains

German Volume Training (GVT) was popularized by, well the Germans or as folklore would have it, any German speaking country. It’s been used for nearly half a century. In America, the late Charles Poliquin popularized it.
Many people view him as the Godfather of GVT. His reputation brought it to masses across bodybuilding communities. The simplicity of the method made it easy to learn and Poliquin refined it and spread it like wildfire.
What is German Volume Training
German Volume Training is 10 sets of 10 for the same exercise with the same weight. You use a weight that you can do for about 20 reps, so about 60% of 1-RM. Rest periods are set at 1-2 minutes between sets. Poliquin popularized a specific tempo for this protocol as well.
Some circles say he used 3020 while others say he used a 4010. Both are essentially a slow eccentric and a forceful concentric which is the general recommendation I give clients no matter what protocol they’re doing.
GVT at first glance seems pretty easy. 60% of 1-RM? That’s deeply light especially for compound exercises. If your bench press 1-RM is 250 pounds, you’d be lifting 150 pounds with GVT. So it’s no surprise, many people think, “Lol, how the heck will I build muscle on this protocol?”
But make no mistake, GVT is brutal. The volume you’re imposing is brutal and you accumulate 100 reps for each exercise you do it on. As fatigue accumulates, especially if you only take 60 seconds of rest, each proceeding set reaches you closer to failure. Those final sets are extremely close to or up to failure. If you do it right, you might not even complete all 10 reps in the last couple sets.
Anyone who’s done GVT knows of it’s grueling mental strength needed to endure all 10 sets. However, we live in the 21st century and I’d like to think we would train based on science and data as opposed to what’s brutal and feels hard.
Let’s take a deeper dive.
Understanding Volume Research
GVT has volume in it’s name, but ironically, it doesn’t actually accumulate much volume, at least not meaningful volume. Many people are still stuck in the outdated way of measuring volume as volume load which is load x reps x sets.
This can also be called total tonnage. It does have it’s uses, but it’s not a great way to measure true training volume. Training volume by definition is estimating the dose of the training stimulus.
GVT collects a high volume load, but each set builds disproportionately different levels of muscle. For example, the first set probably isn’t building any muscle because you’re doing 10 reps with your 20-RM while the final set is building quite a bit of muscle in comparison.
So when determining how much volume you’re truly doing, it’s better to use number of sets close to failure which is not only hard to determine on GVT because it varies greatly between exercises, but like I said, each set is inherently different in how much muscle it builds. Let me elaborate further.
Understanding Effective Reps
Have you ever heard of the effective reps theory? To make a long story short, it basically says the reps closer to reaching failure build more muscle than the previous reps or that the final 5 reps before failure build muscle while the previous ones don’t.
While there is plenty of research to showing the final reps before failure don’t matter that much, we also know you have to get close to failure to build sufficient muscle for that set (1). As fatigue accumulates within a set, it forces your body to recruit more muscle fiber and impose more mechanical tension on them.
So each set taken near failure will generally yield the same muscle growth in a one to one comparison despite differences in tempo, load, and rep range.
So where am I going with all this?
Well, with GVT, you’re doing 10 sets, but only start getting meaningful hypertrophy from the later sets, likely the last 3-4 sets. It’s a deeply inefficient way of training, not to mention time consuming and needlessly painful.
Why do 6 extra sets that get increasingly more unpleasant before doing 4 brutal sets when I can just do 5 brutal sets to get the same, if not better muscle growth.
You would not only save time, but prevent yourself from collecting any unnecessary fatigue from the earlier sets because remember, just because the early sets in GVT don’t’ build much muscle, they can still draw resources from your tissue and nervous system.
In fact, the only 2 studies on GVT specifically found that doing half the number of sets grew as much muscle as doing the full 10 sets (2,3).
Understanding Rest Period Research
Furthermore, GVT proposes shorter rest periods. The original version often used 60 seconds which is absurd. The 2 minuteversion is better, but to optimize most hypertrophy and strength, longer rest periods are better. 3 minutes is a pretty good gold standard.
One study compared 1 minute rest periods to 3 minute rest periods between strength training sets and the group that rested 3 minutes between sets grew considerably more muscle growth(4). Some measures were doubled the other group within the study’s timeframe.
Shorter rest periods can even blunt your body’s ability to construct muscle protein and the gene expression involved in it(5).
So again, short rest periods and 10 sets of 10 might make you hardcore, but it’s not an efficient or effective way to slap on muscle which is what many people doing GVT intend to.
But XYZ Did It
Some of the greats in our industry did it and they’re determination and work ethic are beyond admirable. However, there’s a fine line between drawing inspiration from their discipline and adopting training methods that are suboptimal.
Remember, you only need mechanical tension to grow muscle. Anyone can lift weights to grow muscle. Having great genetics and steroids helps too, but somebody’s reputation or physique tells you near nothing about how useful their training methods are.
In other words, people can grow muscle in spite of using subpar approaches. Similarly GVT can grow muscle, but it’s not efficient.
Sample GVT Program
Here’s a sample GVT program that somebody can try for the novelty or to simply say you’ve done GVT. This is deeply traditional program, so many aspects aren’t as optimized based on what we know to work better nowadays.
Nonetheless, it can be fun and feel hardcore to do while brining you back to what some legends would periodize throughout the year.
Monday: Chest and Back
A1) Barbell Bench Press 10 x 10
B1) Chest Supported Db Row 10 x 10
C1) Cable fFyes 10 x 10
C2) Hammer Grip Pulldown 10 x 10
Tuesday: Shoulders
A1) Db overhead Press 10 x 10
B1) Db Lateral Raise 10 x 10
C1) Reverse Pec Deck 10 x 10
Thursday: Legs
A1) Barbell Back Squat 10 x 10
B1) Lying Leg Curl 10 x 10
B2) Leg Extension 10 x 10
C1) Standing Calf Raise Machine 10 x 10
Friday: Arms
Overhead Rope Extension 10 x 10
EZ Bar Curl 10 x 10
Cable Wrist Curls 10 x10
The Bottom Line on German Volume Training
So give it a shot if you want to know what some of the old school guys put their bodies through. It’s a highly intense training protocol that has lasted the test of time, but falls short compared to more optimized training.
The volume it accumulates might be high if you measure it in total tonnage, but measuring how meaningful that volume is will be a different story. That’s a major drawback of GVT.
You can get the same training stimulus from doing fewer sets closer to failure and will enhance your strength and hypertrophy outcomes by resting longer. GVT is definitely not worth the hype.

References

1. J, Grgic. “Effects of Resistance Training Performed to Repetition Failure or Non-Failure on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis.” Journal of Sport and Health Science, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/33497853/.
2. Amirthalingam, T. “Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27941492/.
3. Hackett, Daniel A, et al. “Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy-A Pilot Study.” Sports (Basel, Switzerland), MDPI, 29 Jan. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/.
4. Schoenfeld, Brad. “Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/26605807/.
5. McKendry, J. “Short Inter-Set Rest Blunts Resistance Exercise-Induced Increases in Myofibrillar Protein Synthesis and Intracellular Signalling in Young Males.” Experimental Physiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27126459/.

Best Dumbbell Workouts For Leg Growth & Functional Fitness

These best dumbbell workouts will boost leg growth and make your leg day absolutely worth it.
Leg day can be a dreaded day in the gym for some but these best dumbbell workouts can increase leg growth and aid in functional fitness. We all want those vanity muscles to pop but focusing on our legs has great benefits to our training and performance, as well as our physical health. When it comes down to it, adding dumbbells into your workout can greatly influence your gains and offer variety when it comes to keeping those workouts engaging without suffering from utter boredom. The right approach with the right exercise can seriously boost all your gains.
Let’s take a look at some of the best dumbbell workouts to boost leg growth and functional fitness as you seek the most out of leg day. While leg day can be a dreaded day at times, it is important and can work wonders for all your gains.

What Leg Muscles Should Get Worked?
Your lower half is comprised of quite a few muscles that need to see great work done. Each will allow for better stability and strength, while also aiding in power and explosivity depending on what workouts or functional movements you decide to perform.

Quads: One of the strongest muscles in the body, these work for power and explosive movements while also stabilizing the knee and absorbing force.
Hamstrings: The large muscle in the back of your leg, these work to extend your hips and bend your knee. Strengthening these is key to avoid any injuries and unwanted pain.
Calves: These are used to extend your foot and offer support for walking, running, and other sport specific and functional movements.
Adductors: These are the inner thigh muscles and work to stabilize and balance your body as you move from side to side.
Abductors: These focus on stability with one leg movements and perform the opposite as the adductors, although are equally important.

Benefits Of Strong Legs
The benefit of having strong legs goes far beyond simply a larger lower half. Able to help with sport specific and functional movements, skipping leg day would be a huge disservice. Make the most out of leg day and really capitalize on the benefits of strong legs. Benefits include:

Increased strength and size: Work on nailing PRs and really lifting big weight with strong legs while also providing for more functional movements (1).
Power and explosive movements: These will aid in those powerful and explosive movements to keep performance high and you hitting those desired results.
Better balance and stability: With stronger legs, your balance and stability will be enhanced to keep you grounded and lifting heavier weight (2).
Increased core strength: Since your core is vital for many leg exercises, by keeping it constantly engaged you work to increase core strength (3).
Larger lower aesthetic: Strong legs can give your lower half a nice aesthetic that others will envy which lets them know you don’t skip leg day.

Best Dumbbell Exercises For Leg Growth
Goblet Squat
A great squat variation to use with dumbbells, this works all those muscles in your lower body and limits the need for a barbell. By mainly working your quads and glutes, it also requires good core engagement to aid in that increased core strength. This will also enhance the squatting movement as a whole.
Bulgarian Split Squat
This compound exercise is great for targeting similar muscles to the squat and can aid in muscle imbalances as well as hip mobility (4). A challenging exercise, it does offer variety and the chance to really give yourself a great challenge as you increase weight. Core engagement is also key with this exercise.

Walking Lunges
Walking lunges work all of those lower body muscles and require good form as you keep a tight core and neutral spine. This exercise is great for functional movements and increasing your range of motion, thus enhancing flexibility and improving your overall posture.
Dumbbell Swings
Dumbbell swings are performed in a similar manner as the kettlebell swings exercise with great benefits attached. This exercise can provide balance, build strength, and is an awesome conditioning exercise to get your heart rate going as you look to burn more calories.
Calf Raises
With many variations, the calf raise is great for increasing the size of your calves and is rather simple to perform. As an easy and low impact exercise, calf raises can provide for better stability and balance and decrease ankle and foot injuries (5). Staying controlled with this movement is key so as to not injure yourself or cause unwanted pain and strain.

Featured Fixed Dumbbell & Adjustable Dumbbell
When it comes to your dumbbell needs, you have the option to use a fixed dumbbell or an adjustable one, depending on your goals and what you want to get out of them most. A fixed dumbbell can be great for it is comfortable and the grip is more than likely very secure, but you need many pairs of different weights for an effective workout. Adjustable dumbbells are perfect for saving time and money and can prove worthwhile for efficient and convenient workouts. While it is a preference, we wanted to share an option of each so you can better optimize your gains.
Best Fixed Dumbbells: papababe Dumbbells

papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.

Check out our list of the Best Dumbbells for more great products!

Best Adjustable Dumbbells: Bowflex SelectTech Dumbbells

Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.

Check out our list of the Best Adjustable Dumbbells for more great lifting equipment!
Wrap Up
The best dumbbell workouts for leg growth can greatly affect training and performance while giving you the edge for functional movements as well. By putting an emphasis on leg day, you give yourself the best chance at seeing growth and succeeding with your goals. Add these dumbbell workouts into your routine to see that lower half thrive. With the right approach and the right exercises, all of your goals are easily attainable.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Bean, J.; Leveille, S.; Kiely, D.; Bandinelli, S. (2003). “A Comparison of Leg Power and Leg Strength Within the InCHIANTI Study: Which Influences Mobility More?”. (source)
Hasselgren, L.; Olsson, L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Iacono, A.; Padulo, J.; Ayalon, M. (2016). “Core stability training on lower limb balance strength”. (source)
Aguilera-Castells, J.; Busca, B.; Morales, J.; Solana-Tramunt, M.; et al. (2019). “Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface”. (source)
Schaardenburgh, M.; Wohlwend, M.; Rognmo, O.; Mattsson, E. (2017). “Calf raise exercise increases walking performance in patients with intermittent claudication”. (source)

How Kettlebell Swings Work To Build Strength & Power

Kettlebell swings are a great full body workout to maximize strength gains while boosting power.
You’re sick of the same old workouts, right? You love benching, squatting, deadlifting, maybe even pull-ups. And those biceps curls and goblet squats are just getting to be a bit old for your routine. You need a change, but change can be hard. Sometimes we put a lot of pressure on ourselves to find that one golden exercise you can use for all your needs but it can seem daunting to find. Kettlebell swings are that exercise to shake up your routine by offering a total body exercise that not only works to enhance strength, but also boost power so you get the best out of your performance.
While some may say the kettlebell swing exercise is that golden exercise you need in your routine, we won’t go that far. But we do believe this exercise is amazing and can offer diversity to your workouts that you hadn’t thought possible. And while dumbbells and barbells tend to get all the love in the gym, kettlebells are one piece of equipment you can’t ignore.
Let’s take a look at kettlebell swings and jump into this complete guide for this exercise. From what this exercise is, to muscles worked, and the great benefits attached to it, you are well on your way to seeing those gains you want most.

What Are Kettlebell Swings?
The kettlebell swings exercise is a compound movement that works many muscle groups in your body and is great for getting that total body workout. This exercise is used to not only increase strength and size, but also power and explosivity as you really work to get that weight moving and your heart rate going (1). With tons of benefits and a real ability to aid in both sport specific and functional movements, kettlebell swings are perfect for putting into your routine.

Muscles Worked
When it comes to this total body workout in the kettlebell swings exercise, many muscles get work done which can prove great for your sport specific needs and more functional ones. For your lower body, you really get great work done in the quads, glutes, hamstrings, and calves to aid in strength and power and this happens during the first half of the exercise. Your upper body will see your chest, shoulders, back muscles, forearms, and core all feeling a bit of a burn during the second half of the workout. All in all, this rounds out a great full body exercise.

Benefits Of Kettlebell Swings
The benefits of kettlebell swings are hard to ignore and can greatly affect all areas your training and performance, as well as your overall physical health.
Benefits of kettlebell swings include:

Strong posterior chain: A stronger back, including muscles like your glutes and hamstrings, will provide for better posture and balance during exercises.
Increased conditioning and power: This exercise will get your heart rate going and really work your endurance for a bit of a cardiovascular lift while also boosting power and explosivity (2).
Works your core: This exercise forces you to say engaged, relying on your core for that powerful stance.
Full body workout: Kettlebell swings allow you to work many muscles, both in the upper body and lower body, for a great full body workout (3).
Add variety to workouts: This exercise can be fun and engaging to add that necessary variety in your workouts to keep you in it.

How To Perform This Exercise
Here are the steps for performing kettlebell swings:

Stand around shoulder width apart and have your shoulders over your hips. You will also tuck your chin for this movement.
Holding the kettlebell with both hands, let it hang straight down with your arms extended. Your inner elbows will face forward and you should be in an upright position.
The first half of this exercise will see you in a semi squat position with the kettlebell between your legs. Maintain good posture and a tight core.
The second half will see you drive up, moving the kettlebell back through your legs and up to about chest level.
Lower back down or make this a continuous movement as you repeat for your desired amount of reps.

Featured Kettlebell For Gains
Finding the right kettlebell can seem like a daunting task. But there are great products out there made of high-quality to last a while and provide comfort and versatility for all your workouts. So, while dumbbells and barbells tend to get all the attention, it would be a disservice to neglect kettlebells. And since gym equipment tends to be expensive, looking to affordable and worthwhile options like kettlebells can be great. Oh, and don’t forget to use quality supplementation like a pre-workout and protein powder with a great exercise in kettlebell swings.
Kettlebell Kings Powder Coat Kettlebells

Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.

These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!

Check out our list of the Best Kettlebells for more great products!

Wrap Up
When it comes down it, kettlebell swings are a great exercise that you can perform to aid in strength and size, as well as power and explosivity. The ability for you to stay grounded and stable can greatly affect your gains and give you the best chance at performing at a high level. Don’t let a poor workout ruin your chances at seeing gains and add kettlebell swings into your routine to see that real change happen.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Beardsley, C.; Contreras, B. (2014). “The Role of Kettlebells in Strength and Conditioning”. (source)
Lake, J.; Lauder, M. (2012). “Kettlebell swing training improves maximal and explosive strength”. (source)
Meigh, N.; Keogh, J.; Schram, B.; Hing, W. (2019). “Kettlebell training in clinical practice: a scoping review”. (source)