GVT

[Chi_town]

As per Charger's request.

[little lats]

Geez is it that easy to get your own sticky....??? This board is becoming much to liberal!! Yes you can delete this now Chi!!

[edster951]

Tuesday 7th Jan
Supersetted

(Benchpress 65kg x10; prone rows 30kgs x10) x 10

then onto

(Tricep pushdowns 75kgs x10; Preachercurls 60kgs x6) x 10

Took an hour.

Tuesday night
Showed the gym owner his new website I'm designing in return for membership, the did 30 mins HIT on the Bike

Wednesday morning
5.30 - turned off the alarm and fell asleep again!!!...ooops

Had a bowl of bran, oats, proetien and a banana. First carbs since Sunday. Felt like I needed them.

[BuckyBoy]

Do you guys feel it is necessary to superset during GVT?

I started a GVT cycle last night and for whatever reason didn't read the part about supersetting. At any rate I was going legs and did each exercise w/ 60 sec between sets and 90 sec between exercises.

Also I started with only 5 sets thinking I would ramp them up as I go along. Is this a good plan or should I just drop the weight down some and go full bore?

My current routine:

M - Legs
Squats
Calf Raises
SLDL

T - Chest/Bi
Bench/Incline Bench (alternate on chest days)
Curl/Hammer (also alternate)

W - off

T - Back/Tri
Lat Pulldown
Tricep Pushdown

F - Legs Again

S - off

S - off

[Charger]

Originally posted by BuckyBoy

Also I started with only 5 sets thinking I would ramp them up as I go along. Is this a good plan or should I just drop the weight down some and go full bore?

IMHO, lower the weight and do 10 sets. YOu should end up with 26 sets total. As far as supersetting, that is up to you. I do it because it speeds up the workout a little. Good Luck

[Charger]

Did my second Chest/Back workout today. This is my favorite I think.
I uped DB Bench 10lbs to 80's which was hard but I will go up to 85's next workout.
Uped pullovers 10Lbs also.

3 sets of shrugs @ 225 was too light, will up that next time. Way up.
I lowered the weight on flies, more controlled at 50lbs. I'll leave it, worked good. Good workout. Next 2 days are rest, I need them.
Beleive it or not I strained a muscle in my lower back(slightly) putting my socks on this morning, what luck, it will be good to go by Fri.

[IPR]

Second round and did legs today.

Usually I do legs saturday during my carb-up, but decided go with the 5-day GVT cycle but maintain my weekly keto carb-up.........ooops. Man was it tough today.

Squats
I upped 5kg to 75kg and did my 10x10 with 1min between sets. Being somewhat glycogen depleted and working out at 7:00am without eating prior to w/o I found during the latter sets I got rather light headed for the first 30sec of the 1min between sets.

I pushed through and now feel fantastic (although walking up stairs is difficlt as my legs just don't want to rise up). I upped my post w/o carbs to 60g, but think I need a mid-week refeed to maintain this 5-day GVT intensity

Will go up to 80kg next round.

Ham curls
Got just the right weight, will add 5lbs next time.

Calf & Abs Ex. B
Good follow-up exercises and rounded of the w/o nicely.

Overall, today was a real mental battle. I now understand Chargers comment about overtraining, I am still pumped from my Mon Arm w/o which seems to also have included my lats, Traps, shoulders and just about every other muscle.

I am going to sleep well tonight

[IPR]

Originally posted by BuckyBoy
Do you guys feel it is necessary to superset during GVT?

I am not supersetting.

For this my first GVT cycle I will stick with straight 10 sets, but maintain a 60 sec rest period between sets.

For the next fllow-up intermediate cycle with heavier weights I will consider supersetting.

[IPR]

Originally posted by Charger
Next 2 days are rest, I need them.
Beleive it or not I strained a muscle in my lower back(slightly) putting my socks on this morning, what luck, it will be good to go by Fri.

Sorry to hear about the injury, always seems to be when we're not paying attention that we do this sort of thing.

btw, 2 days rest. Should I understand from this that you are not doing the 5-day routine, but weekly or 6 day?

[IPR]

My plan is

5-day rotation

Day 1
Legs/Abs

A - Squats
A - Hamstring lying curls
B - Calf raises
B - weighted crunches

Day 2
Chest/Back

A - DB press inclined
A - cable pull down (palms facing). I can't manage 10x10 chins yet.
B - Peck-deck
B - T-bar rows.

Day 3 REST


Day 4
Arms

A - Dips (if 10x10 not possible use dip machine)
A - Barbell standing curls
B - Lat raises
B - Cable press down

Day 5 REST

Repeat.

[Charger]

German Volume Training- http://www.sover.net/~timw/gvt.htm

Heres my routine for the New Year

Day 1
Chest-Back
A-1 DB Press
A-2 Pull Overs
B-1 Incline Flies
B-2 Shrugs

Day2
Legs-Abs
A-1 Squats
A-2 SLdeads
B-1 Calf raises
B-2 set ups

Day 3
Arms-Shoulders
A-1 Skulls
A-2 DB Curls
B-1 Lateral Raises
B-2 Arnold Press



All (A) sets are 10 sets of 6, all (B) sets are 3 sets of 10-12.
I will superset A sets with 90 to 120 secs rest between sets.
I will do 6 cycles of this working MON,TUES, FRI, SAT. This way the days will alternate that you do each group, 4 days a week, with 3 groups.
After 6 cycles I will change excersises and try advanced method. Go for heavier weights.
The fun starts Jan 3 Can't wait, I have been off since Dec 23rd taking a break, I'm ready!!!


__________________

IPR,
Since Sundays don't work for me, I decided to do this. I lift on Mon, Tues, Fri, Sat. This allows for 3 days of rest, or 1 or 2 days of cardio. This means today I did Chest/Back(Tues), I will have two days off, then Legs/abs on Fri. Arms/shoulders Sat. Rest Sun, Then hit Chest/Back again Mon. This allows me to work each group every 5 to 6 days. Sunday is always off, Weds-Thurs are optional, either cardio or rest. This week it's rest.

[IPR]

Charger, sorry didn't re-read your original post which clearly said the days.

[Macattack]

Ah good put it up to the top, cool, i want to read this over more as you guys go along, probably going to start it next week i think.

[Macattack]

I can see your really going to need the days off for sure, Ben Gay that back and wrap up in a shirt tonight Charger stay warm. Ibuprophens 2

[Charger]

Shouldn't even have mentioned it, I used heat and ice last night and it feels 100% better already this morning. It's just funny how doing something like putting on socks first thing in the morning can result in a muscle strain.

[Chi_town]

Originally posted by Charger
It's just funny how doing something like putting on socks first thing in the morning can result in a muscle strain.

The sad part is we never had that problem at 20-25.

LOL

[Gator]

On arm day, can I switch up do shoulders 10 X 10 instead of arms ? So it would be shoulders 10 X 10 and bi/tri 3 X 10 - 12..
To me, w/bis being a small muscle group, I dont see the benefit..
Any thoughts ???

Gator

[Gator]

Heres what I propose, starting tonite, 1/6/03..

Day 1
A1 Squats
A2 SLDL's
B1 Seated Calf Raises
B2 Crunches/Leg Raies

Day 2
A1 Dbell Press
A2 Bent Over rows
B1 Incline Flyes
B2 Dbell Shrugs

Day3
A1 Tri Extensions
A2 Dbell Curls
B1 Dbell Military Press
B2 Rear Lateral Raises

A - All will be 10 X 10
B - All will be 3 X 10 -12

Any comments, please let er rip !!!
I will keep a journal of how it goes. Im curious to see what the benefits will be..

Thanks !

Gator

[BuckyBoy]

Originally posted by Charger
IMHO, lower the weight and do 10 sets. YOu should end up with 26 sets total.

Yeah I did my upper body workout last night and it just wasn't enough. I don't feel it like I did in my legs. I was just starting to feel a good pump when I did my last set (5th). So I may have to lower my upper body weight just a tad but not much.

I also ended up doing a full upper body last night and didn't stick to my plan. That may have been because I didn't do the 10x10 and just felt like I hadn't done enough.

Good Luck Everyone!

[BuckyBoy]

Originally posted by Gator
On arm day, can I switch up do shoulders 10 X 10 instead of arms ? So it would be shoulders 10 X 10 and bi/tri 3 X 10 - 12..
To me, w/bis being a small muscle group, I dont see the benefit..
Any thoughts ???

Gator

Man I don't know. To me you shoulders are getting a lot of work already from chest day.

Ultimately it is up to you and what your body needs. I am sure you know that much better than I do.

I just know from my personal experiences, I don't do a lot of shoulder work and my shoulders have been growing just fine w/o it

[Charger]

Originally posted by Gator
On arm day, can I switch up do shoulders 10 X 10 instead of arms ? So it would be shoulders 10 X 10 and bi/tri 3 X 10 - 12..
To me, w/bis being a small muscle group, I dont see the benefit..
Any thoughts ???

Gator

If your shoulders will take it go for it

I also looked over your routine, looks good!

[Charger]

Originally posted by BuckyBoy
Yeah I did my upper body workout last night and it just wasn't enough. I don't feel it like I did in my legs. I was just starting to feel a good pump when I did my last set (5th). So I may have to lower my upper body weight just a tad but not much.

I also ended up doing a full upper body last night and didn't stick to my plan. That may have been because I didn't do the 10x10 and just felt like I hadn't done enough.

Good Luck Everyone!

Bucky, if you want my 2 cents, you need to stick to the program. Do the 10 sets, the volume is what you are going for here, not weight. Try it, believe me ,you will be suprised.

[Gollum]

Since you are our resident GVT honcho,I gots me a question.

My shoulders have always been my worst bodypart,particularly the medial head of the deltoid.I just came up with the idea that maybe a GVT program might wake them up.What type of program would you suggest?Laterals and Arnold press?

[IPR]

Had a much better chest and back day today. Although my DB incline bench was still weak, I got a much better "feel" in my upper chest and had a good workout.

Like Buckyboy, this day is not as intense as legs, but no w/o ever is.

Very happy with progress so far.

As Dutchman says, this routine is really making me feel veery solid. I feel like my whole body is getting a workout every time I enter the gym.

[Charger]

The medial head is part of the tricep. It is the part of the muscle closest to your elbow.
Are you talking the Anterior? The front of your shoulders? If so you may try a front raise or Arnold press. For the lateral head, lateral raise.
I personally can't do 10 sets of shoulder, since shoulders are used for bench this is too much. I wish I could, so good luck to you.
Give it a go and see what happens, GVT IMO is great for lagging muscle groups.

[Macattack]

Hey Charger i did the arm/shoulder routine today, MAN once i got to shoulders i was waisted, glad there was only 3 sets of each of those, this will be interesting, i think i am going to like this, i like the fast pace and get it done with feeling but its tough for sure.

I did pull downs on triceps but i can use the whole stack and still get 20 reps i think i shoulda done the suicides but this was a good start.

[kendo]

I get a good workout just reading this thread whew

[Macattack]

Yeah can't you feel that contact PUMP Kendo, LMBO, no cheating now:P

[Macattack]

Did the chest trap routine tonight did super sets and did 10x10 on the A's and 3x10-12 on the B's and let me say this kicked some SERIOUS AZZ of mine i was soaking wet, i started out to heavy and had to drop but now i know next time what i have to start with just to ge thru it, I love this.........

[Charger]

I increased weight on squats by 10lbs, I also DID NOT superset.
I did SLDL after and lowerd weight down to 135, my lower back is much better but I am being careful.
Riased weight on calf raises also. Good workout, I am hoping, should say praying my hams won't be as sore as last time. That was unreal.