Giant Sets Idea I had

[LatsMcGee]

As many on the forum know I really enjoy GVT/ Gironda style routines.  I was thinking of trying A Giant set routine but incorporating it into a GVT routine somewhat.  Instead of doing 10 x 10 do 10 exercises for 10 reps each,  anyone think this would work out well?  My main concern is recovery.

[Montague]

I’ve tried GVT with favorable results in the past, and while I haven’t experimented with giant sets, I am familiar with the principle.

I’m not sure exactly how you’re planning to do this, but here’s my take:

You’d have to figure out and adjust your weights on each exercise so that you hit failure on the tenth rep of each set…
Unless your first 4-5 exercises/sets are going to be very easy as they are with conventional GVT.
But then you’re not gonna get much from those first 5 exercises.

IMO, the effectiveness of GVT comes with the exponential increase in difficulty of each set using the same weight.
Doing only 1 set of each exercise is not going to yield the same kind of results – whether you hit failure on each one or not.

It sounds interesting, though.
Give it some more thought, come up with a good plan, and try it.

[Montague]

One more thing...

As for the recovery issue:
It sounds like you’re recovering sufficiently doing standard GVT – 10x10.
Your new plan – if I understand correctly – calls for 1 set of 10 different exercises, 10 reps each…which is still 10x10.

If you’re still concerned, try taking some OTC supps. that aid in recovery – BCAA’s, creatine, Vit B6, etc.

[jpm101]

Actually you do not want to hit failure of each set of GVT (10X10's= 100 reps). You do want to activate the same motor units/muscle response using the same exercise (BP for example).  Failure is not the option, far from it. A lighter weight is used during the whole 10 sets directed towards the muscle tissue.  So as to not overload the joints, tendons, ligaments, etc. Want to focus on the muscles and not stress the joints, etc. etc, etc.. The last few sets,with a much lighter weight, is going to seem very heavy and will work the muscles very strongly. That's what most BB'ers want to do anyway.

Thought LatsMcGee has an interesting idea, it would be more like an extended Giant set rather than a pure form of GVT. He would be hitting the same muscle group but from totally different angles (bp, inclines, declines, flys, cable crossovers,etc). Might be a good idea in the long run. So if LatsMcGee would like to try that form of Giants sets than let us all know the results after 4 to 6 weeks.

 Might consider upping the pace of the workout by resting from 60 to 90 seconds between sets. Probably would only want to do one cycle of this style workout to insure proper recovery abilities. Good Luck.

Side Bar: GVT is one of my favorite forms of training after a training cycle of heavy PR/partials workouts. Direct target for the muscles themselves, resting the joints, tendons, etc. Quite a few men, for example, have improved their bench very well when going back to their regular workout protocols after GVT. Works great for squating/DL's also. It's the recruitment of those motor/impulse units that seem to do the trick. 100 good reps per single exercise for a muscle group.

[Montague]

Actually you do not want to hit failure of each set of GVT (10X10's= 100 reps). You do want to activate the same motor units/muscle response using the same exercise (BP for example).  Failure is not the option, far from it. A lighter weight is used during the whole 10 sets directed towards the muscle tissue.  So as to not overload the joints, tendons, ligaments, etc. Want to focus on the muscles and not stress the joints, etc. etc, etc.. The last few sets,with a much lighter weight, is going to seem very heavy and will work the muscles very strongly. That's what most BB'ers want to do anyway.

Sorry if my post came across wrong – the idea of doing a GVT/Giant Set hybrid is a bit confusing.

My suggestion of reaching failure was not meant to pertain to conventional GVT, but rather to the context of LatsMcGee’s idea of doing different exercises in his protocol – and even then only as a possibility.
I tried to convey that a little bit farther down in my post.

It just wouldn’t make much sense to me to start with 10 very easy reps of incline presses and then finish off with 10 “barely able to complete” reps of cable crossovers.
That’s why I suggested it may be beneficial – in his scenario – to hit failure on the 10th rep of each set.

Thought LatsMcGee has an interesting idea, it would be more like an extended Giant set rather than a pure form of GVT. He would be hitting the same muscle group but from totally different angles (bp, inclines, declines, flys, cable crossovers,etc).

Yeah.
The more you look at it, the less GVT you see.
Perhaps Lats can give us a few more specifics as to what he has in mind.

[DK II]

As many on the forum know I really enjoy GVT/ Gironda style routines.  I was thinking of trying A Giant set routine but incorporating it into a GVT routine somewhat.  Instead of doing 10 x 10 do 10 exercises for 10 reps each,  anyone think this would work out well?  My main concern is recovery.

I do that rather often, with good results.

As for recovery: Try a milos style during WO drink with BCAA and glucose and get enough sleep.

[Montague]

As for recovery: Try a milos style during WO drink with BCAA and glucose and get enough sleep.

Not to turn this into a nutrition thread, but you recommended the same thing to me about a month and a half ago, and I’ve already gotten improved results!
I highly recommend that method to anyone no matter how they train.

[DK II]

Not to turn this into a nutrition thread, but you recommended the same thing to me about a month and a half ago, and I’ve already gotten improved results!
I highly recommend that method to anyone no matter how they train.

cool, thanks for the feedback.

[LatsMcGee]

Yeah.
The more you look at it, the less GVT you see.
Perhaps Lats can give us a few more specifics as to what he has in mind.

Basically I would take say my 12-15 rep max on each exercise and just move from on to the next.  Just one cycle for each muscle group.  I would never do more than 10 reps and try to bump increments little by little. 

For instance for chest I would do 10 reps Gironda dips,  10 reps presses to the neck, 10 reps of incline DB Press,  10 reps incline db flys,  10 reps regular bench press, 10 reps hammer strength  decline press, 10 reps kneeling cable crossovers,  10 reps cable crossover at the low pulleys.  10 reps DB Pullovers,  10 reps of barbell incline presses.  After said cycle I would move onto the next muscle group,  probably biceps or triceps. 

[Montague]

As JPM mentioned, it probably wouldn’t hurt to try it for 4 or 5 weeks.
Would certainly be a changeup.

Give it a shot and see what happens.
Make sure you eat!