GVT

[RodgerThat]

anybody done some German volume training style program? I'm about 3 weeks from starting a basterdized version I've created trying to bring up some weak points. I plan to run it for 6 weeks then run a Olympic lifting program for another 6 weeks then into a 12 week powerlifting meet prep.

For my GVT program I'm doing this as my sets and reps

Front squats 10x10
Incline bench 8x8
Bent over row 8x8
Deadlift 8x3
Squats 4x10
OHP 6x6
Dips&pull-ups 5x8


Main movements are the front squat incline bench and bent over row, supplement movements are deadlift squat OHP dips and pull-ups. I've got some Olympic lifting in some days just so the movements stay fresh as well but not particularly training them.

 

[Perrin Aybara]

I tried it for bench back in 2013. I was small, weak and natty though, so I can't really comment on how well it worked. Only did it for a month or so.

 

[RodgerThat]

I tried it for bench back in 2013. I was small, weak and natty though, so I can't really comment on how well it worked. Only did it for a month or so.

I shall be natty as well and I am small and my bench is weak but I'm not doing direct flat bench only incline and OHP to take the stress off from my prep. Working with weights I can do for reps of 20 to start off and if I can get through the whole 10x10 or 8x8 I'll up the weight by 10lb if I can't get through without failing mentally or physically then I'll stay the same weight for the following workout

 

[Perrin Aybara]

The one I did you started off with 10x10 with 60 seconds rest between sets and took 10 seconds off each week until you could do all the reps with no rest. I think I quit on 20 seconds week.

 

[Xlgx]

I prefer the advanced version of gvt. Aka agvt.

 

[RodgerThat]

I prefer the advanced version of gvt. Aka agvt.

The rep count down with increasing weights each weak version?
Like week one 135 10x6
Two 145 10x5
Three 155 10x4
Four 145 10x6
Five 155 10x5
Six 165 10x4
Seven 155 10x6

That's the template I've seen for that but I'm sceptical that I could gain 20lb in any lift during a 7 week period

 

[Xlgx]

Yes that's it. However. I am certain it's 5,4,3 reps

 

[RodgerThat]

Yes that's it. However. I am certain it's 5,4,3 reps

Could be right I'm going off of memory from a book I read over a year ago. I have been incredibly lazy in programming for myself and just do everything from memory instead of flipping through my texts to double check.

 

[Leancuisine]

The one I did you started off with 10x10 with 60 seconds rest between sets and took 10 seconds off each week until you could do all the reps with no rest. I think I quit on 20 seconds week.

Vince Gironda adopted the 8x8 workout with 20-30 seconds rest between sets. Pretty good for hypertrophy I thought, but Craig Capurso has a "30 workout" where everything is based off the number 30. Awesome for both strength and hypertrophy. First movement is always 10x3. Pretty intense workout if you stay honest to yourself and push the weights while keeping rest periods at or under 30 seconds.

 

[Xlgx]

Could be right I'm going off of memory from a book I read over a year ago. I have been incredibly lazy in programming for myself and just do everything from memory instead of flipping through my texts to double check.

I actually like poliquins 5% program the most. Pick a consecutive 3 rep range between 3-8 reps. Do 4-5 sets where you do 8 reps first week, 7 reps second week and 6 reps on the third week. At week 4. Do the weight used from week two for 8 reps etc.

 

[RodgerThat]

Alright well the GVT hell has begun. I've kept it light for weights to start off with and I've modified it slightly to work out some weak links in my big 3.

Today's workout was
front squat 10x10 135lb 21mind total 60 second breaks
Leg press 4x6 450lb 90 sec breaks
SL extensions 4x16 70lb
Calves for a bit
Dips SS Pull-ups BW 5x8

The squats went well hoping I can add 10lb every week for the next 8 weeks on this 10x10 before moving to back squats again. Recovery is what I'm worried about that's why there isn't a lot of volume besides the squatting portion and everything remains light