So I've been wanting to start doing GVT recently and I have something I'd like to ask to those who are experienced with it:
Every time I research GVT it says that you should use 60% of your one-rep max as a starting weight and should expect to reach about 7 or 8 sets before failure. There was one source that said 5 or 6 sets but that was the only one.
I did my first GVT sessions today using 60% of my 1rm (rounded down when appropriate) but was only able to get to about 4 sets on each exercise. So my question is, should I reduce the weight for the next session or just work with what I have?
Thanks
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07-09-2020, 02:58 PM #1
Question about German Volume Training
Last edited by bryn1234; 07-10-2020 at 10:36 AM.
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07-09-2020, 04:10 PM #2
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07-09-2020, 05:10 PM #3
- Join Date: Jun 2012
- Location: Lincolnshire, England, United Kingdom (Great Britain)
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Might seem like a silly question but are you including the barbell weight when calculating the 60% of 1 RM. if your 1RMs are not high then the bar could be accounting for 50% of the weight (I.e. if your bench 1RM is 10kg plate on each side, total weight is 40kg not 20kg). You should certainly not be failing at 60% of your 1RM at 4 reps
"Milk is for babies. When you grow up you have to drink beer."
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07-09-2020, 05:36 PM #4
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07-09-2020, 11:42 PM #5
Reading the "Poliquin Principles" it wasn't completely clear what was meant by GVT.
It's either a scheme based on 10 sets of 10 reps or possibly... 10*10 upper body and 5*10 lower body. Probably twice a week on each muscle, although that's a bit vague too.
You'll find programs based on both approaches. What they all have in common is doing a sh*t load of reps for a period of time. It's not sustainable (unless you lower the intensity even more) but it was intended for athletes of other sports at the start of their off season.
Depends on your goals. If you're an athlete conditioned to very high levels of work, who needs to give themselves a shock load, this could be right for you. If that's not you and your requirement it might not be right for you
I'm not saying it doesn't "work" but it works no better than other sensible programs. One thing that's guaranteed is that it will beat you up and you'll feel sore!
Try it and see if you want, but get an actual designed program based on GVT principle, don't just wing it. But when you feel beaten up... You were warned
https://www.coachmag.co.uk/free-weig...g-muscles-fast
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07-10-2020, 05:34 AM #6
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07-10-2020, 05:34 AM #7
GVT is for advanced athletes with a high base of strength that need to put some muscle on before the start of their competitive season. I am betting that isnt you. If you are doing 10 sets of 10 reps with much less than 200 pounds on the bar you are doing 9 warm ups sets and one working set for muscular endurance.
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07-10-2020, 10:36 AM #8
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07-10-2020, 10:46 AM #9
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07-10-2020, 10:50 AM #10
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07-11-2020, 03:52 AM #11
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07-11-2020, 05:19 AM #12
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