Please Scroll Down to See Forums Below
Gvt
- Thread starter Edu
- Start date
CrimsonKing
New member
Never heard of this.. anyone else?
I do German volume training and I get nice results from it.
What I like most about it, is that it has kind of a self-regulating mechanism to find your optimum Time-under-load. The first sets done at 60 % of 1 RM are relatively ez, but you take only 1 minute rest, only allowing partial recovery hence each set slightly more white fiber motorunits are recruited.
Charles Poliquin , who "re-discovered" GVT says that one of the keys using GVT is REPTEMPO: 3-0-2-0 for the short range like barbell curls and 4-0-2-0 for squats
I found out myself that for really short stroke muscles like traps , wrist and abs a topcontraction of 3 seconds works even better... 1-0-1-3
Actually I don't allow 7 between training again but 4-5 days (depends on how I feel)
Sometimes I do even more volume, like hamstrings:
10 * 10 stldl (hitting hams from the glutes)
10 * 10 leg curl (hitting hams from the kness)
or back:
10 * 10 medium grip pulldown (emphasize width)
10 * 10 T-bar row (emphasize thickness)
For smaller musclegroups i adhere to the orignal GVT routine:
Triceps
10 * 10 skull crusher
12-10-8 weigted dip
or something like that.....
Mind that the first sets are kind of enhanced warmup sets... People that tell you not to do such high volume, often disregard their own warmup sets and only count their worksets.
What I like most about it, is that it has kind of a self-regulating mechanism to find your optimum Time-under-load. The first sets done at 60 % of 1 RM are relatively ez, but you take only 1 minute rest, only allowing partial recovery hence each set slightly more white fiber motorunits are recruited.
Charles Poliquin , who "re-discovered" GVT says that one of the keys using GVT is REPTEMPO: 3-0-2-0 for the short range like barbell curls and 4-0-2-0 for squats
I found out myself that for really short stroke muscles like traps , wrist and abs a topcontraction of 3 seconds works even better... 1-0-1-3
Actually I don't allow 7 between training again but 4-5 days (depends on how I feel)
Sometimes I do even more volume, like hamstrings:
10 * 10 stldl (hitting hams from the glutes)
10 * 10 leg curl (hitting hams from the kness)
or back:
10 * 10 medium grip pulldown (emphasize width)
10 * 10 T-bar row (emphasize thickness)
For smaller musclegroups i adhere to the orignal GVT routine:
Triceps
10 * 10 skull crusher
12-10-8 weigted dip
or something like that.....
Mind that the first sets are kind of enhanced warmup sets... People that tell you not to do such high volume, often disregard their own warmup sets and only count their worksets.
Greek Freak
New member
Gvt def. works as long as you dont overuse it, I dont even use it as a base for my routine but as a shock principal. The way I do it is that I will hit a bodypart with Gvt once every few weeks, and not do it on consecutive days. I have found that this change of pace is normally very good when i need a little spark or something different. As the last person replying did, changing it to fit yourself is always the best way to do it...as long as you dont get carried away, dont do 10 sets of 3 or anything..but tempo alterations are good.
Similar threads
