MY NEXT ROUTINE, GVT

[mike27]

german volume training

4 weeks

monday: chest and back 60sec rest between sets

10x10 flat bench press

10x10 wide chin up(assisted) then deadlifts next week

3x10 cable cross over

3x10 close grip seated row

--------------------------------

wednesday: legs and shoulders

10x10 back squats then front squats next week

10x10 BB seated shoulder press

3x12 calf raise

3x10 side raise

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friday: arms/core

10x10 dips

10x10 DB bi curl

decline crunches

cable crunch

planks

swiss ball hands to feet

leg raises

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sunday

light cardio and stretch class

1000m row, 15min cross trainer

hows that look?

[benji10]

never done it but read about it in muscle mag...keen to give it ago if you get good results so will be monitoring your progress for sure!! good luck!

[Dr Squat]

GVT is an advanced training method which is something to bear in mind. I haven't tried it myself but obviously it is highly regarded by those who have used it with success.

[Chemo]

A month of GVT ay, would be keen to hear how it goes.

I've used GVT or 10x10 once every month or two in hopes of sparking some growth, but never more thatn two weeks in a row. Usually with dumbbells, or a different exercise/machine to what I usually use.

Keep us updated, gonna increase the calories?

[Phedder]

I'd use something other than deadlifts for the next week of back training. Deadlifts obviously incorporate a lot of leg work, and 10x10 deadlifts may affect your leg session. Could use a row of some kind instead.

[mike27]

yeah i was thinking about a row

bent over bb row. ill try that next monday

sore today in my chest!! rest day today then the legs and shoulders tommorow

yes have increased calories, im constructing a new diet today. got my self a small chilly bag to house my meals for when i do my pt course. and i should make another batch of protein bars

[thatwaslight]

or replace deads with knee hight rack pulls, i get the greatest doms in my back from these :nod:

[bob26]

or replace deads with knee hight rack pulls, i get the greatest doms in my back from these :nod:

does doms mean growth though? i read somewhere that it doesn't but would love to know?

[PeterDolan]

DOMS doesn't mean growth but I don't think that's what TWL was getting at

[bob26]

DOMS doesn't mean growth but I don't think that's what TWL was getting at

ah okay. just meaning you feel good cause you know you have had a workout?

[Chemo]

Generally yeah if you got DOMS mean you caused some reasonable damage to those fibres, but it is just inflammation. Depends though You can get DOMS from running, not necessarily a good thing for serious hypotrophy.

Heavy rack pulls with a 1 1 3 sorta tempo are killa!

[thatwaslight]

If my back is sore from hoisting round 220 - 320kg for 6-10 reps and the muscles are sore i'll take that as positive reenforcement

[mike27]

with the gvt im doing a warm up set then 10x10 @ the same weight

or drop it slightly after the 5th or 6th set

should i go heavy then tapper the weight down as i go thru the sets?

or aim for 60% 1rep max for all of the 10 sets?

today was hard doing legs 10x10 but feel i can do more weight

[Grover]

do a warm up set at lower weight then do 10x 10 at 60%

If manage that ok increase weight next week.

[mike27]

ok

so for back squat my 1rm is 155kg-160kg

normally do sets up to 140kg

so for 60% id do 10x10 @ 85kg or so

prolly start at 60kg

[Grover]

ok

so for back squat my 1rm is 155kg-160kg

normally do sets up to 140kg

so for 60% id do 10x10 @ 85kg or so

prolly start at 60kg

Start at 85 you can do it and by time you finish 4 weeks should be doing 10 x 10 at 100

[mike27]

ok 85 it is

bring on the challenge. ill try 85kg next wed

[Grover]

ok 85 it is

bring on the challenge. ill try 85kg next wed

:nod:

You won'y TRY you will DO IT!!!

Have confidence man

you can rep 140 so won't be a prob, but it will hurt in the end!

[mike27]

how about bi's and tris

im doing that on friday. i was planning on assisted dips and DB bi-curls.

then some core work to finish the week

[Grover]

Bi's EZ bar curls or DB curls

Tris -dips and push downs , close grip bench press