Time for GVT!

[Charger]

Time to switch my routines, I am going back to GVT. I love this style of training. Anyone else do it or try it?
Here is a link for those that never heard of it
http://www.sover.net/~timw/gvt.htm

Heres my split
Day 1 Chest/Back
Day 2 Legs/abs
Day 3 Arms/Shoulders

I will being spreading this out once a week, I have done this on a 5 day rotation before and it was a bit much.
I will be doing 10 sets x 6 reps each for a total of 26 sets per workout( 10 sets for A exercises and 3 sets for B. doiong 2 each)
Another words Mon will look like this:
A. Incline DB Press 10x6
A. One arm rows 10x6
B. Flyes 3x10
B. Bent over rows 3x10 total of 26 sets done in approx. 45 to 60 min.

Talk about a pump!

 

[gopro]

This is an excellent way to shock your body into new growth. However, you MUST make sure that your nutrition, supplementation, and recovery programs are OPTIMAL, otherwise instead of gaining, you will lose mass.

I wish you luck!

 

[Arnold]

I have read about it, never tried it.

Let us know your results.

 

[Charger]

Thanks for the replies guys

gopro, you are absolutely right, this is a very demanding routine which I have done before but always when bulking. Now I am basically maintaining but not wanting to bulk. I was trying to cut but just can't let go of any mass. I could definitly improve the diet.

Prince, I'll let you know how it goes, in the past I have made some of my best gains doing this. It's a way of getting over that wall if you know what I mean, I was stuck at a 295 bench max for a long time,after doing this, then going back to a HIT style workout, I was finally able to join the 300 club. Plus I love the pump. I know the pump doesn't mean everything but I love walking out of the gym feeling huge.

 

[Twin Peak]

I look forward to watching this.

 

[Charger]

Originally posted by Twin Peak
I look forward to watching this.

Watch??? Jump in, the waters fine Serioulsy, do one thing, do 10 sets of 10 doing squats and tell me what you think. Do 65% of your max squat, you should be able to 10x10 at that weight, only allow for 60 to 90 sec rest between sets, keep the bucket handy

 

[Twin Peak]

Oh, I've done it before. And I'd do it again, just not more than once and a while. But I am all set with my current plan, thank you very much.

Still. I look forward to watching.

 

[Charger]

agreed on the once in while, it burns you out in hurry.

 

[gopro]

I have used GVT before with nice results, but for very short periods and only while "bulking." It works very very well for steroid users as some of my clients have found out...man I love torturing them!! Anyway, keep us posted!

 

[Charger]

Did legs today, weight may be light for some but remember it's 10 sets in a row with limited rest.
Did full squats first
225x6x10, weight was a little light but a good starting weight for me.I will up it to 235 next week
SLDeads next, 185x6x10, also a little light, up it by 10 next time. Finished with hanging leg lift, 3x10, and weighted cable crunch's.
Great workout, it has been awhile since I left it all at the gym like that, I was spent. Then it's off to work they get whats left!
My workout took just under an hour, I must confess before starting abs I spent a few min. talking , woops I should be done in 45 to 50 min. after a brief warm up.

 

[Charger]

Well I'm still at it, did legs Weds.

Up'd squats to 235x6x10. Could have done more but went deep and slow.
Uped SLDL's to 195x6x10, made my lower back a bit tendor, I stretched between sets but may have to go to seated leg curls.

Did the usual abs, and wasn't too spent really, not for leg day anyway. I'll up it to 245 next week, that will do it

Tomorow is Arms, shoulders/traps I love this day, my arms feel huge after.

 

[eskimo515]

Originally posted by gopro
This is an excellent way to shock your body into new growth. However, you MUST make sure that your nutrition, supplementation, and recovery programs are OPTIMAL, otherwise instead of gaining, you will lose mass.

GO, can you explain further what you mean here. I am considering doing GVT for the first time, but I want to make sure I do it right. Should I be changing my diet? Adding? Subtracting? Right now, I am in a maintaining phase.

 

[gopro]

Originally posted by eskimo515
GO, can you explain further what you mean here. I am considering doing GVT for the first time, but I want to make sure I do it right. Should I be changing my diet? Adding? Subtracting? Right now, I am in a maintaining phase.

What I mean by this is that GVT is a very demanding program for your muscles, your nervous system, and your mind. If you are to use GVT you must be at a point in your life where you are eating 6 nutritious meals per day...everyday, supplementing with necessities like glutamine, creatine, vitamins, and proteins, and getting 8 hours of sleep each night.

This program often fails not because the training is bad, but the "supporting" factors are not up to par, and therefore recovery is not taking place between sessions.

 

[eskimo515]

Go,

That makes sense. Thanks. One follow-up question: Is that why you never do GVT while on a cut?

 

[gopro]

Originally posted by eskimo515
Go,

That makes sense. Thanks. One follow-up question: Is that why you never do GVT while on a cut?

Yes, during a cutting phase I think overtraining would set in quickly on GVT.

 

[eskimo515]

Thanks.

 

[gopro]

Originally posted by eskimo515
Thanks.