It's not GVT at that point though. Completely different method. If you wanna spam 10 sets of one exercise a la Sam Sulek then that's all well and good, but it's not "tweaked GVT", it's just 10 sets done in reverse pyramid.

Bro science 🤣🤣🤣🤣🤣🤣

@@irishdepartmentofagriculture very confident bro science with some vocab thrown in to make it seem legit.

Thank you so much!

I've been doing this with my legs as a continuation of physiotherapy and my legs handle fine it but my upper body is in no way interested.

Damn, I was the opposite. I can 1rm like 420 on squat. Doing 255 for 10x10 seems fucking insane.

I think later studies has shown that the rest period is outdated. 2.5min is a perfect rest period to incorporate into your GVT routine.

I think that is a very good training to experiment with your as the video says, i would like to see how it affects on ⚙️ people

I would say rest as you need. there is no logic behind shorter rest. The only negative here is that other gym goers may think you are hogging a machine, bench or squat rack

Oooh nice

😍😍😍🙌🏾

Awesome!! Thanks for the inspiration

I'm not surprised squats improve your overall athletic ability by a great deal. Everyone should do squat training.

The program done in the study is not even proper gvt, it adds aditional volume on top of the 10x10 sets

Use lighter weight, if u face problem with the weight u used

There are many potential things one could do, but it's difficult to be sure of what would work the best (different things might work better for different people). I'd say experiment with whatever you think could work. Generally, increasing the number of sets (very modestly, perhaps by a 20% weekly increase), might be effective. On the other hand, you could try alternating the rep ranges you use for the exercise your plateaued on (for instance train the bench with sets of 5 on day 1, sets of 10 on day 2, and sets of 15 on day 3).

Drop the weight & increase reps U will become stronger

Hey dude, I think that's some solid adjustments! :)

Hii bruh can you share ur insta I'd?

You’re brilliant. You might build huge biceps using this.. but your brain is already HUGE.

This is similar to what I did Holy crap was it ever the most emotionally brutal training I have ever done (or my clients) and Holy crap did it work for as long as we could stomach it. (Only 2.5 months)

On step 1. Are you saying that you are on 65% 1RM on all 10 sets?

Interesting. However, I think that does not "prove" a study wrong,. I would say instead, it means the average results of those studies simply did not apply to you :)

Means growing good or not?

"However"

Thank you! I see what you're saying. Indeed, the first few sets of German volume training probably involve suboptimal mechanical tension levels. Although, later sets might produce quite high levels of mechanical tension (as the proximity to failure decreases, resulting in the many muscle fibers experiencing tension generation).

@@HouseofHypertrophy yes the better approach for strength and mass imo is keep the weight up reps on the lower end (i prefer 5-8 so that most are effective reps from the get go) and rest periods 2-3 minutes and sets per week 10 -20

Thank you, the 1RM's were determined in the study

Thank you! Yep, I plan to make a video on that at some point :)

Im sorry to burst your bubble but current literature and studies clearly indicate that a "good pump" and soreness are bad indicators of a stimulus for muscle growth. The most important drivers for muscle growth are progressive overload, high mechanical muscle tension, nutrition and rest. Many natural lifters actually try to avoid soreness because it hinders their regeneration and can potentially lead to overtraining. The sweet spot for sets per muscle group per week sits between 10 to 20 for most people. Everything above that threshold can potentially increase your recovery time because of increased muscle damage and metabolic stress. They are called "wasted sets" for that reason. It varies individually though.

That was technically explored in the previous video. Much of the research in the meta-analysis by Schoenfeld et al. (explored in that video) compared 1 set to failure for an exercise to 3 sets to failure 9per session), because most of these studies had subjects train 3 times per week, the 1 set to failure groups performed 3 sets per muscle group each week, while the 3 sets to failure groups performed 9 sets per muscle group each week. As we saw, the overall results indicate more sets are better, 9-12 weekly sets for a muscle group was superior (suggesting 1 set to failure for an exercise is suboptimal in this regard). We then looked at more research exploring how many weekly sets for each muscle group a trained individual may want to be performing for maximizing hypertrophy. Hope this makes sense, let me know if there are any questions!

Awesome points dude ! :)

@@HouseofHypertrophy I had a good teacher XD

I see what you're saying :)

And don't forget neural fatique 😉

That's a great idea, I will add this to this list :)

Maybe, but it would also produce a lot of soreness in this scenario too :)

@@HouseofHypertrophy haha yeah, no escaping that

It's actually terrible after a long break. Imagine doing 10x10 squats after a two month break, you will probably we sore for two whole weeks.

Very interesting to hear! Wishing you gainz :)

I'll check it out and see if there's anything I could comment on :)

@@HouseofHypertrophy thanks check this link out that grabbed my attention on that kzfaq.info/get/bejne/qdqfhJNjr9Swepc.html

I feel like you’re very knowledgeable would like to know what you think?

Thank you for your kind words! I'm not sure I'd call myself that knowledgeable, haha. I checked out the video, it sounds quite interesting. However, I'm not actually aware of any scientific evidence to support his claims about fascia's relation to hypertrophy. I'm going to have to dive a bit more into it at some point to fully assess it :)

Now you're just doing regular volume training, except with low volume, high intensity rest times.

Or you can do supersets.

6 minute rest time for after completing 10 set. After that, you procreed to the next 10 set.

I plan to make a video comparing full body to something like bro splits.

I think that's fair enough, if you love it and you're seeing progress, all is well! :)

The training experience of the subjects was mentioned throughout the video

hoh- btw, another great video, thanks for all you work.

Thank you, very interesting to hear your experience! I agree, longer rest intervals and lower frequencies would probably be better :)

Also I have a question, is volume load essentially infinite if things like injury, improper nutrition, etc. are not a factor? Or is there science on the subject of potential volume capacity? Does it taper out at a certain age? At what point are we unable to continually progressively overload? Thanks for the videos

No problem! When you say volume load, do you mean the product of sets x reps x load, or are you talking about the number of sets you perform per muscle group each week? If it's volume load, I detailed a few videos back why I believe it's not really a great metric for muscle growth. On the other hand, the number of sets is better. In the last video on this channel, we detailed whether more sets = more muscle growth. Generally, 9-12 weekly sets per muscle group seems to be better than fewer (at least in beginners). For more trained individuals, the research is not crystal clear. But it seems that if you use longer rest intervals between your sets in a session (2+ minutes), 12-18 weekly sets for a muscle group might be sufficient, with more sets providing no benefit (or even regressions in results). Constrasingly, if you use short rest intervals between sets (90 seconds or less), the research shows that up to 30-45 weekly sets per muscle group could be beneficial. The reason for this might be because longer rest intervals make each set more effective for building muscle, meaning that it's logical if you use shorter rest intervals, you'd have to perform more sets to compensate and achieve equivalent results. There are some more nuances to this discussion, check out the last video for more details if you'd like. All in all, it makes sense that there would be a limit to the number of sets a person could perform per muscle group each week. Firstly, more stimulus might not actually translate into your body producing more results. At the cellular level, there might exist "thresholds" whereby more training fails to do anything. In addition to this, your body can only handle so much as well, all individuals likely have their own point at which they can no longer recover from a certain amount of training (a variety of factors would influence this). As for some of your other questions, generally, it's quite possible older individuals (50+) have decreased recovery abilities, meaning that they probably could not recover and benefit from higher number of sets (15-20+ weekly sets for a muscle group), but I'm not aware of any research exploring this. Your ability to progressive overload diminishes the more training experience you have. It's difficult to say when an individual will no longer be able to do this, due to the many many factors that could be involved. However, with smart and planned training, there's still evidence that individuals with 10+ years of training experience can still make progress, albeit at a slow rate. Hope this helps!

@@HouseofHypertrophy thank you very much that gives me a good idea!

Potentially, but even still I'm not sure if it's truly great for advanced folks :)

Haha, probably!

Depends on how many exerices you're performing. If you perform one exericse only for 10 sets of 10 repetitions with 60s of rest between sets, I guess it is possible to perform is just about in 15 minutes.

@@HouseofHypertrophy yes its 10x10, was 17 min and was really good im gonna test, thanks for the ansewer 🙏

Potentially!

Yeah, steroids were legal in the 70s

Thank you!