I was originally going to do SS again, but then I found GVT and I am going to go with this one, but I am very confused what it entails...I originally thought it was 10x10 for ONE muscle group but from reading around, a bunch of people have their own versions of it and some are confusing as hell. Im not sure why somebody would want to superset on this routine....would this routine that I made up be enough? If anyone has modifications id be glad to see them as well.
Monday- Chest and back
Dumbell bench press- 10x10
Barbell rows- 10x10
seated calve raises 3x10
Friday- Shoulders and Arms
dumbell overhead press- 10x10
barbell curl 3x10
weighted dips 3x10
short term goal: 200
Long term goal: Lean 225
That...seems...brutal as fuck dude. Squats...10x10? In my opinion why not run a more simpler routine, 531, SS or something to get some quality mass on you instead of jumping in to a routine that you're already confused about. Something like this strikes me as something along the lines of DC training, something for guy who have been under the weight for years and years and have a good idea of what's going to work and what isn't going to work.
242's by May
I thought you were coming back from an extended time off of training. If so, GVT seems like a really bad idea. Ease back into training and get your body used to training again before doing something this extreme. I think it could be a valuable program at the right time in the right context, I just don't think it's the best thing for you right now. Something like a short stint of SS followed by something like 5/3/1 could get you back into condition and then you can go from there.
There's nothing wrong with GVT. It is brutal, but that is one of the requirements for the results it intends to effect.
bass, I would advise using one of the newer versions, though the original is certainly time tested. Advanced German Volume Training(you can find it with a search on t-mag.com) addresses many of the faults with the original program, yet still sticks to the same principles and is an amazing program for those who respond especially well to volume.
I've been doing GVT whilst deployed for the last 6 weeks (it's a great High Intensity routine that can be blasted out in a short time and works well when you don't have a lot of space or training equipment available... I was deployed in a submarine!).
I generally do 1 body part a day and I usually superset it. it is brutal but that body part gets a thorough workout in 20-30 mins before I limp off towards the shower! here's what I've been doing:
LEGS - DB Front Squats superset with DB Stiffleg Deadlifts (I normally add single leg BW Calf Raises on for a few sets of these too (can't do 10 sets yet as I'm still feeling the effects of a broken foot 7 months ago)
CHEST - DB Flyes superset with DB Press
SHOULDERS - DB Front Raises superset with DB Overhead Press (sometimes I didn't superset these and did 2 rounds of 10 x 10 GVT)
TRICEPS - EZ Bar Skullcrushers superset with EZ Bar Close Grip Bench Press ( TRULY BRUTAL!)
BICEPS - EZ Bar Curls superset with DB Curls (my Biceps are by far my weakest bodypart so the first 5 sets of DB Curls had full supination before I switched to Hammer Curls for sets 6-10)
I didn't do a full GVT for my back as I normally finished off a Deadlift session with 3-4 sets of BB Bent Over Rows supersetted with DB Prone Flyes.
I've only just got back a couple of days ago so haven't updated my journal yet (wife and kids need attention) I will... maybe tomorrow.
Last edited by macdaknife; 07-06-2011 at 04:48 PM.
Age: 41 - Height: 5'10" - Weight: 201lb (NOT LEAN! (but maybe finally getting a little bit leaner?))
Squat: 170kg (374lb) x 1
Front Squat: 100kg (220lb) 5 x 5
Zercher Squat: 140kg (308lbs) x 1
Bench Press: 110kg (242lb) x 1
Deadlift: 220kg (484lb) x 1
SLDL: 170kg (374lb) x 1
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