German volume training is typically where in a training session, you perform no more than 2 compound exercises with 10 sets of 10 repetitions with a 60% one-rep max load while using 60-90 seconds of rest between sets.
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Within the fitness world, there seem to be diverse opinions on how many sets a person should perform to build muscle optimally.
On one end of the spectrum, some believe a low number of sets is sufficient, with some even proposing 1 set of repetitions to failure per exercise is all you need to build muscle.
On the other end of the spectrum, others suggest that so long as you can successfully recover from it, more sets mean more stimulus, thus the higher number of sets you can perform the better for muscle growth.
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It’s not uncommon to hear that volume drives muscle hypertrophy.
Specifically, it’s thought more volume could produce more muscle hypertrophy, probably up until a certain point.
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When training to build strength or muscle, most people use a sets and reps structure.
For instance, you may perform 3 sets of 6 reps on the bench press in a session.
However, something called the 3/7 method seems to be gaining some degree of popularity in recent years.
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Drop sets are a so-called advanced muscle-building technique.
Generally, a drop set involves performing repetitions to failure with a given load and then immediately reducing the load (typically by 15-25%) and performing repetitions to failure again. Typically, one to three load reductions are done, but more can be done.
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Biceps curls are most commonly performed with weights, be it with dumbbells or barbells.
However, what if you saw an individual biceps curling without any weight?
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In response to resistance training, muscles typically increase in size.
One of the most commonly accepted and supported ways that this occurs is via an increase in the size of their individual muscle fibers. This whole process is called muscle hypertrophy.
However, another plausible way muscle could increase in size is through something called muscle hyperplasia.
Muscle hyperplasia refers to an increase in the number of muscles fibers within a muscle.
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In the fitness world, sarcoplasmic hypertrophy seems to be quite controversial.
However, as we saw in a previous article (and as we’ll review in a moment), sarcoplasmic hypertrophy does indeed seem to be real, there are studies supporting the existence of it.
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As we’ve explored in a previous article, it seems one of the primary ways muscles seem to grow is via an increase in the cross-sectional area of their muscle fibers.
There are 3 underlying ways a muscle fiber can increase in cross-sectional area: myofibrillar hypertrophy, sarcoplasmic hypertrophy, and myofibrillar packing.
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When it comes to muscles increasing in size, an increase in muscle fiber cross-sectional area appears to be one of the primary ways this occurs.
Specifically, there appear to be 3 underlying ways a muscle fiber can increase in cross-sectional area: myofibrillar hypertrophy, sarcoplasmic hypertrophy, and myofibrillar packing.
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