I’m interested in ya’ll learned folks’ input on using modified German Volume Training (the 10 sets of 10 method) to simultaneously train for hyperplasia and hypertropy.
GVT has been establised as a really good hypertropy plan for experienced trainees. That much we know.
Hyperplasia is a bit of a dark horse, though. I’s been purported that to stimulate hyperplasia (growth of new muscle cells), one may:
- Use higher training volumes.
- Perform eccentrics, both by using tempos which favour the eccentric actions, as well as by eccentric overloading and forced reps.
- Stretch before (gently) as well as after (deep) your workout. PNF stretching should be quite useful.
- Use a Myostatin Binder like MyoStat.
- Supplement with L-Glutamine and BCAAs.
It seems to me that Poliquin’s good old GVT, with an eccentric tempo is just what the doctor ordered as far as the first two are concerned.
I was thinking of making the additional “balance excersise” an overloaded eccentric, so, for example, I’d like to try GVT (10 sets of 10) for flat bench press, say, followed by an angled press on a press machine with a “foot bar” to help to get a heavy weight (GVT weight +10-20%) up, and then to lower it under my own power, for about 3 sets of 6 reps. This would then be followed with some stretching as a warm-down, and then some PNF work a day or so later to restore flexibility.
Naturally the programmes gonna be quite damaging, so I was thinking of one bout per body part, per week.
I’m already on MyoStat and L-Glutamine.
Mag-10 isn’t out of the question as an addition to the program.
As for diet, I’m going to kick calories and protein up as high as I can manage (that should be about 50% more than my normal bulking diet), in an attempt to spur some growth.