![]() ![]() ![]() It’s a high-volume approach to training that’s supposed to speed up muscle growth by ratcheting up the training volume. The problem is that GVT isn’t an effective way to build muscle. The general rule is that with shorter rest periods, we need more total sets, which is certainly the case here-we’re doing 10 sets per exercise. ![]() This is standard German Volume Training.ĭoing 10 repetitions per set is great for stimulating muscle growth, and although most hypertrophy programs take advantage of longer rest periods, there’s nothing inherently wrong with using shorter rest periods. He correctly recommends using 60% of our 1-rep max. That weight is too heavy to get that many reps with, especially with such short rest periods. I’ve seen Jeff criticized by strength coaches for programming 10x10s with 70–80% of our 1-rep max. For example, the first workout starts off a 10×10 on the incline dumbbell bench press. This method involves doing 10 sets of 10 repetitions (10×10) with 60% of your 1-rep max and 60 seconds of rest between sets. The Max Size workout program is built around a method that Jeff calls XV-10, also known as German Volume Training (GVT). Is that an effective way to stimulate muscle growth? Let’s go into the details one by one. For instance, chest and back, quads and hamstrings, or biceps and triceps. The workout routine is a body-part split, with each workout focusing on just two muscle groups. Then there are two finishers, training the same movements but with lighter variations or with our own bodyweight. First, there’s German Volume Training for two compound barbell or dumbbell lifts (as is typical with German Volume Training). Max Size starts with workouts that are built around two training methods. Helping hardgainers bulk up is our area of expertise, so let’s take a look at the program and evaluate it for its ability to stimulate muscle growth. Max Size is the Athlean-X program for hardgainers who are looking to build muscle. I do want to talk about the training methods being used here, but I think I can do that without giving any of the magic away. That way if you want to learn more or try the program for yourself, you still need to buy it. I bought the program and I have it right here in front of me, but I’m intentionally being vague and giving away as few details as possible. But even so, take this review with a grain of salt.Īs we review Max Size, I don’t want to reveal too much of the workout program. Eric Cressey makes great bulking programs for athletes, Eric Helms makes great hypertrophy programs for intermediate bodybuilders, and Greg Nuckols makes great strength and hypertrophy programs for powerlifters. Plus, we’re more than happy to say great things about great programs. Anyone who can do that is doing a great thing. And more importantly, he got them into the habit of weight training. Not all of them succeeded at building muscle when doing the Max Size program, but many did. We have a lot of members who did Jeff Cavaliere’s programs before coming to us. On the other hand, we’ve mainly heard great things about Athlean-X. Helping hardgainers build muscle is our specialty, making us well-suited to reviewing this muscle-building program, but it also gives us a bias. We then went on to create our Bony to Beastly and Bombshell blogs, and we’ve been working full-time helping skinny people bulk up for nearly ten years now. We’re naturally skinny guys ourselves, and I’ve personally gained 60 pounds at 11% body fat. ![]() That also introduces somewhat of a problem. We’ve got those same roots in athletics training as Jeff Cavaliere, and so a lot of our readers have been asking us what we think of his muscle-building program for hardgainers. After getting his degree and certifications, he then interned under Eric Cressey, the strength coach overseeing the strength and conditioning of the Yankees. Before we decided to build our careers around helping hardgainers build muscle, Marco was a strength and conditioning coach for high-level athletes, including college, professional, and Olympic football and rugby players here in Canada. ![]()
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