GVT?!

[davie]

Mate of mine is doing simple GVT (german volume training 10sets of 10) routine 3 times a week.
Something like db bench., db rows,bb curls,tricep pushdowns, leg press,db shoulder press+abs calves.

That done 3 times a week adds up to 300 reps per exercise/body part a week........That seems alot, me for exampl e on weeks i have 2 upper sessions i have total of 96 sets of chest (example body part). Instead of just one exercise i would do incline press 3x8 then incline flys 3x8 on upper day 1....then flat db press 3x8 then decline db 3x8 on upper day 2.equals 12 sets for chest and 96 reps. i thought that was about right, but 300 seems alot, or is that what the program is supposed to be like??

davie

[haider]

holy shit, lol! Your buddy is a masochist for sure.
I've read Charles Poliquin's GVT method, which is a 3 day split like this:
Day 1- Chest and Back
Day 2- Legs and Abs
Day 3- off
Day 4- Arms and Shoulders
Day 5- Off
Repeat

3 day split, hitting each muscle once a week as opposed to your friends fullbody workout 3 times a week, hahaha. I cant believe he can even get through those workouts. how long does it take him?

[haider]

Here's a link to the GVT routine I was referring to:
http://www.bodybuilding.com/fun/luis13.htm

[pumpster]

I don't know about your set numbers but GVT isn't too much if you remember:

1/ Do only the 10 sets for each muscle, that's IT. You're supposed to use just ONE exercise. You can always change the exercise you use in later workouts but stick to just one exercise per workout.

2/ Stop at 10 reps on the first few sets even though you can do more.

3/ Rests of 60 seconds or less.

[Jr. Franco]

I've done GVT before tried it for a little over a month, shocked my muscles like hell and works not to bad when your trying to bulk up.

[JPM]

Haider & Pumpster are correct about GVT. You are  doing 100 reps broken down into 10 reps each. The same  lighter weight is used throughout the whole 100 final. Rest will be 60 seconds, have a stop watch handy. Do not have to be a math whiz, it's just 10X10= 100 reps. Though a light weight, it can feel three times the weight on the bar for the last couple of sets.

Poliquin has a four day rest beteen worked body parts. (Side Bar:a old friend of mine  met him casually once about a year or so after his heart operation. Very short man but with very large arms...look of serious power) His version was probably SS's. The classic version is one exercise ,per body group, only for the 10X10's. Once a week, like monday:bench, wednsday: squat and friday BB rows. Examples only. But no matter, lot's of different versions have been used throughout the years.

I pray that Davie's mate is not doing all those exercises listed in one workout!!! Working the bicep/tricep with GVT is not always the best idea, though some guy's can do that and make gains. GVT is designed for the big compound exercises, like squats, DL, cleans, rows, military presses, etc. Olympic lifters used GVT off season for less stress on the joints while still keeping power. Some of them found much increased power in their lift's and were  adding muscular bwt. Some so, that they could advance to the next higher bwt division. Good Luck.

[Mr. Intenseone]

GVT is a great system but brutal when it come to nervous system recovery!

[davie]

Yes he was doing that all in one workout....i told him i didnt think that was right tand that was too much for ur body in a single workout, but he was determined, i  rarely seem him but when i next do il correct him before he hurts himself.

davie