People are obsessed with the lean and muscular physique and in their pursuit to achieve that dream superhero look they are trying different approaches.
Some of my readers were constantly asking about the combination of german volume training and ketogenic diet for accelerated gains in muscle mass while cutting down body fat.
Let’s get into details of German volume training while keto diet.
What is German Volume Training?
German Volume Training (GVT) was first popularized by legendary strength coach Charles Poliquin. GVT is a type of training that includes a high volume workout that needs to be completed within a limited time frame.
German volume training has got its due recognition because of its ability to pack muscle mass and intense strength in a short duration of time. GVT protocol can be quite intense and it requires good lifting experience before you try it.
The whole concept of GVT is focused on the combination of high volume training protocol that is followed by a short rest period.
The easiest way to understand the German Volume Training Protocol is 10 sets of 10 repetitions, a rest period need to be between 75-90 seconds.
Loaded weight should be about 60% of your one-rep max. To get the best benefits of GVT, you are advised to include compound movements in exercise plans. Most common movements are –
- Bench press
- Bent over row
Basics of Ketogenic diet
While GVT is a type of bulking plan, a ketogenic diet is a part of the cutting plan.
A ketogenic diet is a very low carb, moderate protein, and a high-fat diet. The ratio is often 60% fat, 35% protein, and 5% carbs. The main purpose of the keto diet is to force the body into the state of “ketosis” when your body starts using stored fats reserves as a primary source of fuel.
Keto diet has been used by millions of people worldwide as a lifestyle to continually stay in shape.
How keto impacts workout performance
So we talked about the basics of German Volume Training and a ketogenic diet pattern.
Before we talk about GVT while on ketosis, it’s important to understand the influence of low carb Keto diet on exercise performance.
Sugar is the fastest fuel to muscle cells and by going low-carbohydrates you are actually limiting the fastest source of energy.
Whenever you are going high-intensity workouts like sprinting or squatting at your one-rep max, your body requires glucose to fuel your high-intensity workout.
On the other hand, the ketogenic diet trains your body to use stored fat for the energy by producing ketones. These ketones are enough to energize you for the majority of your daily activities but not fast enough to fuel intense physical activities.
In simple words, a keto diet impairs your ability to perform high-intensity exercises for a long period. On average, the body is capable enough to sustain for 10 seconds of high-intensity workout followed by a good rest period.
German volume training while on Keto
I wonder why someone likes to follow a bulking training protocol with cutting diet.
German volume training is a brutal training protocol that is best followed in the presence of optimum carbs.
Ketones produced while keto diet is not sufficient enough to fuel your workout of 10 sets of 10 reps with a short rest period.
Additionally, GVT puts your muscles and joints under immense pressure which requires a good amount of carbs and protein for accelerated recovery.
I have observed people who were trying to combine GVT and keto diet, their results were not impressive.
But if you still want to experience lean gain while burning down fat then you should start practicing Timed Keto.
Try Timed keto diet
Timed-keto is an advanced method of ketogenic diet then you strategically include carbs at the time of the workout.
Make sure your body is adapted to a keto lifestyle or you have been on a keto diet for atleast 4 weeks before you try to implement a timed-keto diet. Let’s see how it work.
In this diet approach, you follow the same ratio of macronutrients but you add carbohydrates at the time you need them most.
Adding carbs in your pre-workout meal assists in replenishing the glycogen reserves to fuel your high-intensity workout.
Instead of adding low glycemic carbs (slow digesting) we suggest you adding high glycemic (fast-digesting) carbs in your pre-workout meal.
This might sound counterintuitive but it’s practical. Adding fast-digesting carbs will give you a burst of energy and kick you out of ketosis to provide instant energy for a workout.
Fast digesting carbs also allow in quickly clearance of glucose from the bloodstream which assists in getting right back into ketosis after the workout.
German volume training increases the metabolism for a longer period of time which helps in greater fat loss.
I personally suggest people follow a single approach at a time, either you cut or you bulk. But I understand the urgent need for quick transformation in some situations.
Someone new to ketogenic diet should not be following volume training protocol, you should be allowing your body at least 3-4 weeks of time to let your body adapt to a new source of fuel (fats).
By far, the Timed-Keto diet is the best approach to include high-intensity workout in the training schedule.
Know the right technique to bulk while on the ketogenic diet.
Thanks for reading. Questions welcomed in the comments as always.