GVT Training - Questions

BennyC

BennyC

BennyC

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25 Sep 2006
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This is something I intend on starting later this week.

Been a few topics on this lately and I have several questions. I'm sure others do to, if not im sure this thread will be of use in the future.

I've read several GVT articles each as confusing as the other.

Im confused about:

The Split/Supersets:

Most GVT articles use the example of a Chest/back Split. With a primary exercise for each muscle group e.g. bench for chest and Barbell Rows for back.

It says either a 60 or 90 second rest period. This suggests this program can be done either of two ways:

A set of bench with relevant rep tempo followed by a 60 second rest, until all 10 sets are coplete. Then a set of Rows with relevant tempo until all 10 sets are complete.

Or

A set of bench with relevant RT followed immediatley ,with no rest, by B.O.R's with a 90 second rest. Repeated until all 10 sets for each exercise alternating(20 sets total) are complete.

The secondary exercises such as Flyes/dips/pullovers and pulldown/chins/pullups are done in either of the same two manners however about 3 sets aiming for between 15-20 reps.

Another thing I wondered about is wether for full effectivness GVT has to be performed as a split. Could one group per day be trained supersetting a primary and secondary exercise together? Or does this completely destroy the mechanics of the routine?

I've read lots of conflicting information about using the beginner routine for about 12 weeks, also using it for about 6 weeks and then moving up to the intermediate etc...

But for now thats all I can think of! If anybody has used GVT if you could please help clarify this for me I would be most grateful! Of course if anybody else has any questions ask them too!:)

Thanks in advance

Benny C
 
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If he doesn't see it on his own and no-one helps before then I'll point Freefaller in the direction of this thread when he's back on Wednesday, he's just about to start doing a GVT routine so might well be able to answer your questions. :)
 
Just thought i'd give this a bump for the attention of FF when he returns. Also going to be starting the first day chest & back split and im a little scared!

I worked out the primary chest & back superset will take 35 minutes to complete!:eek: with the added heat I think I might actually die!
 
Thanks,

Just finished the first session. I realised after which ever partner starts second ends up with a shorter rest period between the primary and secondary exercises than the partner who goes first. Have to alternate!

Think I need to go a bit heavier, as I began to fail around 5 sets in. It was, without a doubt the sweatiest bench/row superset I have ever done. The incline cable flies after were complete agony and could really feel it working. The pull down sets at the end really finished me off.

I didn't really feel that sore until....by the time I had walked home, I struggled to unscrew the lid off my whey protein! Eating dinner was a bit of a mission, god knows what soreness tomorrow will bring! The all over upper pump from a push pull superset made a nice change!
 
I'm going to be following this program as of next week:

http://www.tmuscle.com/free_online_...g_performance/advanced_german_volume_training

Basic 10x10 GVT is really focused for trainers that use "non natural" supplements get the best out of their artifical gains owing to the sheer volume.

Advanced GVT is better for the likes of you and I as it's 10 sets of 5 reps, with a supplementary exercise of 3x8.

Read through the link - I've just set myself up an excel spreadsheet to work out my 60% RM and my exercises and training. It's going to be hard work, but I'm looking forward to it. Don't be fooled by the fact there are only 4 exercises per day. It's hardcore!
 
Thanks for that!

Think i'll stick with the 10x10 until I get back to uni and then do the advanced training for 60days as im more focused then! I think 'sore' is an understatement!
 
the last thing it is is easy.
have a pop at 10x10 though, shock to the system is one way of putting it!
once my rack and stuff is set up, i'll look at 10x10 for squat, deads, bench and shoulder press. oh hell yeah :D
 
Let me have a go at 10x5 first, and then we'll see :p

If I am going to do some serious 10x10 GVT I'm going to have to spend a shed loads on extra food and dare-I-say it (yes you've read it here) some decent supps to help support the extra volume of work.
 
I think its safe to say a recovery time for 5 days for each body part is deffinatley needed! I did legs yesterday, but couldnt hack squats followed by SLDL, my lower back just couldnt take it, and couldn't run all the way accross the gym to the leg curl machine! so just did squats with a 60 second rest x 10 and then curls the same.

My brother did shoulders and arms! the day after chest and back! I struggled to raise my arms, let alone lift weights with them! Though he wasn't anywhere near heavy enough on chest and back day, should still be bloody tired though!
10x10 is deffinatley a challenge, just to endure all 10 sets before boredom kicks in!
 
Benny06 said:
I think its safe to say a recovery time for 5 days for each body part is deffinatley needed! I did legs yesterday, but couldnt hack squats followed by SLDL, my lower back just couldnt take it, and couldn't run all the way accross the gym to the leg curl machine! so just did squats with a 60 second rest x 10 and then curls the same.

My brother did shoulders and arms! the day after chest and back! I struggled to raise my arms, let alone lift weights with them! Though he wasn't anywhere near heavy enough on chest and back day, should still be bloody tired though!
10x10 is deffinatley a challenge, just to endure all 10 sets before boredom kicks in!
Click to expand...

I assume you still can't walk properly :D
 
Alibaba99 said:
I assume you still can't walk properly :D
Click to expand...

I'm alright actually today as I was only squatting 40KG due to not being able to press much more than 60Kg off the back of my neck(no squat rack, only smith which was in use), combined with the aching arms from the day before. So whilst it was tough it wasn't heavy enough for failure. My hamstrings however do ache! Going to blitz the quads properly next week. Good thing I'm temping at a hospital, I can pinch a wheelchair for the week!:p
 
Benny06 said:
I'm alright actually today as I was only squatting 40KG due to not being able to press much more than 60Kg off the back of my neck(no squat rack, only smith which was in use), combined with the aching arms from the day before. So whilst it was tough it wasn't heavy enough for failure. My hamstrings however do ache! Going to blitz the quads properly next week. Good thing I'm temping at a hospital, I can pinch a wheelchair for the week!:p
Click to expand...

Better be a leccy one if your arms still aren't working.
 
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