There will come a time in your body transformation journey when you’ll want to get even bigger and grow even stronger. And normal training won’t cut it anymore. In the pursuit of building muscle mass, most fitness addicts are always looking for new and enhanced techniques that are gonna take their training routine to the next level. One of these techniques is called german volume training which is a famous high-volume approach to hypertrophy training. With that being said, I know what you’re thinking: “Is this lifting protocol compatible with Ectomorphs?”, “Is german volume training good for Ectomorphs?”
German volume training is very effective for the Ectomorph body type. This high-volume lifting protocol helps in building muscle mass and increasing its size. However, it is not recommended for beginners due to the stress that it puts on your body.
In this article, we’ll talk about the different benefits that come with german volume training, especially for Ectomorphs.
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The Benefits Of German Volume Training For Ectomorphs
German volume training is a lifting protocol that focuses on doing 10 repetitions of 10 sets of the same weight(60% of One-rep max) and with shorter periods of rest. This may seem easy at first, but as soon as you try it, you’re gonna feel like you’re training for the military. This 10 by 10 method is a great way to achieve growth since your body will have to adapt to the sudden high-volume training and thus, increase muscle size to cope with it.
Here are the several benefits that come with german volume training:
It Improves Strength And Endurance
This training method is used by many professionals simply because it improves the overall strength and endurance in a short amount of time. German volume training highly focuses on short periods of rest (60 to 90 seconds of rest between each set). After you demolish your muscles during a set and you don’t give them enough rest time, what happens is that your muscles are forced to adapt to this high volume of work by growing in size to be able to handle it. These repetitive sets without much recovery will constantly put huge stress on your body which will also result in increasing your endurance.
German volume training also helps in developing lactic acid tolerance. This means that the more you use this method of training, the more your muscles will be able to work for longer periods of time without getting tired.
Read more: Do Ectomorph Recover Faster.
It Increases Muscle Size
One of the main factors that help in growing your muscles is how much time under tension you’re putting them on during your workouts. German volume training which focuses on 10 sets of 10 repetitions will guarantee this factor. The closer you’re gonna get to that 10th repetition, the more tension you’re putting on your muscles. This results in stimulating the growth of your muscle fibers and thus, increasing their size. In addition to that, the more you reach your 10th set, the more lactic acid will build up in your muscles. This build-up pushes your muscles to their limit which results in maximizing your growth potential.
Read more: How Many Reps Should An Ectomorph Do, Can Ectomorphs Become Bodybuilders.
It Guarantees Muscle Activation
One of the most common struggles that all Ectomorphs tend to have is that they’re unable to grow their muscles even after lifting heavy weights. If that’s the case for you, then it’s probably because you’re not correctly activating muscle fibers. And that’s when german volume training comes into place, it puts such immense tension on the muscles which forces your body to use all of its available muscle fibers in order to adapt to the high volume of work. And the more muscles you use, the faster you’re gonna achieve hypertrophy.
Read more: Should Ectomorphs Lift Heavy.
It Decreases The Chance Of Injury
Lifting heavy sure does feel great and it’s one of the best ways to grow your muscles, especially as an Ectomorph. But everybody knows that the more heavy weight you lift, the more risk you have of injury. German volume training on the other hand will allow you to train efficiently and in a risk-free environment. That’s because you’re only lifting 60% of your one-rep max. If you’re not sure what that means I’ll put it into perspective: If you can bench press 100 lbs for a maximum of 1 repetition, then you’ll need to lift 60 lbs (10 sets of 10 reps) of that same exercise during your german volume training routine. This allows you to put your muscles under immense stress and tension.
It Can Save You a Lot Of Time
Nowadays, everyone’s busy. Whether it’s work, school, or house chores, you’ll barely get enough time to focus on growing your body. If you can only afford 30 to 45 minutes of gym time during your day (Which is the recommended training time for Ectomorphs) then german volume training is gonna be really efficient for you. It’s one of its unique features and benefits. It only requires a few exercises that can greatly save you a lot of time. In addition to that, this lifting protocol also has shorter rest periods. Overall, it gives you great results for the time that you invested in it.
It increases Determination
Let’s be honest here, not everyone will be able to handle german volume training. 10 sets of 10 reps and a shorter amount of rest periods is something that’s easier said than done. And if you’re able to stay consistent with it, then you’ll greatly increase your determination and mental fortitude. If you feel like giving up and you actually manage to push yourself during those last sets of this training protocol, then there’s nothing in this life that’ll be able to stop you.
Conclusion:
Now that you know the many benefits of german volume training, I hope that you consider implementing it during your workouts. It’s one of the most efficient ways of training especially if you’re an ectomorph that just hit a plateau. Here is a great GVT routine that you can start right away. And if you’re a beginner or if you’d like to stick with the basics, then I highly recommend checking out my Ectomorph workout plan and Ectomorph home workout.