GVT Question

[Hida]

A buddy of mine weighs about 180 @ 10-12%. His stats are bp=245, squat=315, dl=345. He's interested in starting GVT. How's this look?

MON
Flat Dumbbell Bench Press 10 x 10
Pull-Up 10 x 10
Incline Dumbbell Fly 5 x 10
Dumbbell Row 5 x 10

WED
Squat 10 x 10
Romanian Deadlift 10 x 10
Standing Calf Raise 5 x 10
Weighted Crunches 5 x 10

FRI
Floor Press 10 x 10
Incline Dumbbell Curl 10 x 10
Cable Lateral Raise 5 x 10
Reverse EZ-Bar Curl 5 x 10



Also, would it work better if the 5 x 10 lifts were 4 or 3 x 10 instead?

[Sand Blaster]

I would cut all of the 5 x 10 lifts out and just do the 10 x 10s. Unless his recovery is good, he will beat himself to death.

SB

[iron addict]

I use 10 x 10 a lot with my lifters and they do 10 x 10 on one compound lift. The secondary lifts make it too much for most lifters.

I would NOT reccommend squatting and doing romanian deads on the same day either for 10 x 10. That is fantasy and all you will get is a very sick lifter.

IA

[maverickbu]

Currently I'm doing:

Monday
- DB Bench Press 10x10
- BORs 10x10

Wednesday
- Squats 10x10
- Good Mornings 10x10

Friday
- Chinups 10x10
- Dips 10x10

I'm am currently rethinking the good mornings on wednesday. Perhaps a bit easier, like 5x10 leg curls, 5x10 calves. Monday and Friday are working out well though.

[Hida]

Thanks! no 5x10s. cool. That's exactly the reason I love this site - laconic replies, not bull.

[Diesel46]

I did it this way after reading up on IA's recommendations;

Monday
Flat DB bench 10x10
Pulldowns using the V-bar 10x10

Wednesday
Squats 10x10
Calf raises 5x10

Friday
Incline hammer curls 10x10
CGBP 10x10

You wont need any more than that, trust me :D

[Sand Blaster]

^Agreed.

10 sets of GMs is insane.
SB

[dbcb314]

10 sets of goodmornings would be a death sentence.

[iron addict]

I see shit lke this all the time and wonder WTF. Do they know what a god-morning is and how taxing they are. I wouldn't be able to walk for a week after 10 x 10 squats and 10 x 10 GM's and would probably get sick(cold/flu)--and I haven't been sick in 9 years.

IA

[maverickbu]

I know now. And yes, I wasn't able to walk right for about 5 days, intense soreness. I will be switching to the suggested squats/calves exercises.

I need to post here more often.

[jediclampet]

Old thread but I have a question about GVT:

I have never used GVT but, from what I have read, the mass gains are quickly lost when GVT is ceased. Also, my impression is that GVT provides no strength gains to speak of. So, other than perhaps "to unload the joints from the heavy pounding of low reps" as IA put it, are long-term gains in size or strength possible from 4-6 weeks of GVT? If not, since I am not looking for "fleeting" mass gains, is there any reason I shouldn't go with a lower volume high rep routine when I want to heal up the achy joints?

[andraulicstate]

German volume training-gotta luv it!!

[iron addict]

Old thread but I have a question about GVT:

I have never used GVT but, from what I have read, the mass gains are quickly lost when GVT is ceased. Also, my impression is that GVT provides no strength gains to speak of. So, other than perhaps "to unload the joints from the heavy pounding of low reps" as IA put it, are long-term gains in size or strength possible from 4-6 weeks of GVT? If not, since I am not looking for "fleeting" mass gains, is there any reason I shouldn't go with a lower volume high rep routine when I want to heal up the achy joints?

Some people do get stronger doing it and as long as they are not usual under 5 rep lifters it carries over well for some.

IA

[GLHF]

I have a question about GVT
I did it for 6 weeks, as this
Day 1- decline bb bench 10x10, chin ups 10x10, incline db flys 3x12, db rows 3x12

day 2- squats 10x10, laying leg curls 10x10, calf raises 3x12, decline situps

day 3- off

day 4- dips 10x10, incline hammer curls 10x10, side db raises 3x12, bent over db raises 3x12

day 5- off

day 6- repeat day 1 and so on


I was very sore for the first few 5 day cycles but after that i got much better speaking of recovery time needed. The way i did it in 2 weeks i would hit each muscle group 3 times, would that be better then hitting then 1 a week. Looking at the sample routine Mon/wed/fri.
And i cant answer how much i kept. after GVT was over there was a month where i just focused on working on my form for shot put and didnt lift much/at all.