German Volume Training (GVT & Sports Performance) Good/Bad?
This could be a massive post, I could write thousands of words on
this so id like to keep it reasonably short.
In the game of improving sports/athletic performance we are all
about improve functional muscle mass. Yes, at the right time get around it.
This is a big question I get asked regularly, in terms of its
efficiency of enhancing muscle hypertrophy (muscle gain) yes it’s a good thing.
In terms of when to possibly incorporate this into a performance enhancing
training protocol, I would strongly suggest incorporating it into the
off-season.
In season GVT will cause substantial neural fatigue, which has a
negative effect on rate of force development. This results in power and speed
decrements which are two essential performance characteristics that if
decreased can have a large negative affect on athletic performance.
General GVT protocols consist of 10x10 of a compound exercise;
generally 75-90 second rest intervals are used with the load selected commonly
varying depending on a individual’s opinion.
Be wary of the loads selected due to the “bodybuilding” anecdotal
evidence put forward by various bro scientists around which generally have no
scientific backing. Evidence based practice would suggest that targeting type
two muscle fiber hypertrophy loads of 75% 1RM and above should be selected at
all times. Anything below this % will cause hypertrophy of type 1 fibers, which
have no positive athletic/sporting transferability. Ever wonder why you see
that massive guy in the gym who can hardly lift a heavy weight to save his
lift? Yep that’s why.
Key Points
·
Periodized GVT programming can
be highly effective for hypertrophy.
·
In season athletes avoid GVT
due to its negative effects on power/speed/strength.
·
Loads <75% 1RM Should be
used at all time.
·
Remember with increased load
adequate rest periods need to be employed but also remembering the goal of
hypertrophy, for example we’re not resting for 5 minutes like we would on a
strength workout.
·
PCr resynthesize rates are
important to sustaining 10 sets of 10 reps, know the rates and time your
recovery adequately (Fuel source of the ATP-PC energy system- Required for high
intensity bouts of exercise).
I have left this open for many questions, post below or email me at
tim@ performancesportscience.com
Want consulting advice on GVT or any other training intervention?
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Tim Frey
Head S&C Coach
#conqueraverage
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