Effects of German Volume Training on Muscle Strength and Muscle Hypertrophy

Abstract

Strength training is a kind of practice intended to enhance muscle strength and hypertrophy. To maximize these training adaptations, the appropriate modulation of resistance training variables is needed. Objective: To measure the effect of resistance training on muscle strength and hypertrophy between two groups, group A (05 sets) vs. group B (10 sets) over a period of 14 weeks of training. Methods: The data was collected from gym goers at the University of Lahore, aged between 18-25 years, and had experience of resistance training at a recreational level for one year. Twenty trained athletes were incorporated and purposive sampling was used in this study. The training intervention was conducted over three sessions in a week with one day of transition period for proper recovery from fatigue due to high intensity training. Session one consisted of chest and upper back exercises, session two consisted of leg exercises, and session three contained arms and shoulder exercises. The baseline characteristics of both groups were assessed at the initial stage, including age, height, and total body mass, and after training, the paired-samples t-test was used to assess the mean difference between both groups. Results: The mean difference for paired-samples t-test for anterior thigh muscle thickness of group A was -1.900 while group B had -4.900. Similarly, in strength, the mean difference for paired-samples test for1RM leg press of group A was -39.600 whereas group B had -29.800. The results showed that group A gained significant muscle hypertrophy and strength as compared to group B. Conclusion: It was found that 5 sets on each muscle group in a week with three workout sessions showed better results in order to enhance muscle hypertrophy and strength