Ant's GVT - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Ant Mitchell · 10-30-2006, 04:36 PM

I started the German Volume Training program today, using the beginner's program suggested at http://anabolicminds.com/forum/exerc...-training.html

Day 1
Decline Dumbell press (semi supinated grip)- 10x10x100 lbs
Chin ups- 8,6,4,3,3
Incline dumbell flys- 3x12x40 lbs (could have done 50 instead)
Dumbell rows- 3x11-12x65

I was obviously having problems hitting the 10x10 for the chin up sets, but I could feel the strain on my chest and triceps from the decline dumbell presses around the 5th or 6th set.

_Wolf_ · 10-30-2006, 04:38 PM

best of luck....ill be watching..

also: u might want to graduate grom GVT to A-GVT and then to OVT...

good luck bro.

Darkhorse · 10-30-2006, 05:12 PM

That link sucks Ant.

Here's a writeup I compiled that's a hell of a lot better:

All Things GVT

Ant Mitchell · 10-30-2006, 06:02 PM

oh yea, that writeup's a lot better. I have a better idea of what I'm doin now. thanks 0311.

Ant Mitchell · 10-31-2006, 12:45 PM

ok so now that I read all of that, I'm not sure that GVT is what I want to be doing. My goal is more bulking than endurance, so maybe I should do something along a 5x5 program?

_Wolf_ · 10-31-2006, 02:26 PM

hst is also an option.

so is Fortified Iron's Programs.

infact, if u eat right ANY program should bulk u up..

but if ur looking for strength 5x5 will probably benefit u the most..

i post a lot on the hst boards and i tweaked some hst principles to come up with a kick-ass program. if u want more info on it pm me

but otherwise i say 5x5 should do the trick

best of luck

Sentinel

Ant Mitchell · 10-31-2006, 02:39 PM

yea I did a HST program 0311 hooked me up with this summer. it went good but I'm thinking 5x5 would be fun too so scratch this idea haha

_Wolf_ · 10-31-2006, 03:34 PM

OVT is also an option

Darkhorse · 10-31-2006, 04:27 PM

Quote:

Originally Posted by Ant

ok so now that I read all of that, I'm not sure that GVT is what I want to be doing. My goal is more bulking than endurance, so maybe I should do something along a 5x5 program?

I think you should still do it IMO. You'll see some returns if you do it for a few weeks I would think. I just don't think it's good for the long haul, and especially lack luster if you follow Poliquin's recommendations for weeks at a time.

10 x 10 for a single exercise isn't very attractive to me, squatting aside. I think you'd be best suited doing the GVT: 2000 instead of Poliquin's GVT. So instead of doing 10 x 10 for a single chest exercise, you're spreading the 10 sets out between 4 exercises, while keeping the minimal rest between sets.

Quote:

Here's a brief synopsis of the more important points of the GVT 2000 program:

- Ten sets of ten, albeit using 4 exercises that stress the muscles from different angles

- The weight you use for the first 9 sets stays the same.

- When you can actually do 10 sets of 10, it's time to add more weight.

- Rest 60 to 90 seconds between sets.

- Pay strict attention to tempo, using 402 for chest, back, and leg movements; and 302 for shoulder, bicep, and tricep movement.

I know my compilation wasn't too favorable to the program, but I'm not saying it wouldn't work either. If you did something like the GVT 2000 for a month, then doing perhaps the AGVT for another few months on top of that, I think it would produce great results.

Ant Mitchell · 10-31-2006, 04:36 PM

Quote:

Originally Posted by 0311

If you did something like the GVT 2000 for a month, then doing perhaps the AGVT for another few months on top of that, I think it would produce great results.

great results in terms of bulking?

10-30-2006, 04:36 PM	#1 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	Ant's GVT I started the German Volume Training program today, using the beginner's program suggested at http://anabolicminds.com/forum/exerc...-training.html Day 1 Decline Dumbell press (semi supinated grip)- 10x10x100 lbs Chin ups- 8,6,4,3,3 Incline dumbell flys- 3x12x40 lbs (could have done 50 instead) Dumbell rows- 3x11-12x65 I was obviously having problems hitting the 10x10 for the chin up sets, but I could feel the strain on my chest and triceps from the decline dumbell presses around the 5th or 6th set.
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

10-30-2006, 04:38 PM	#2 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,356 Gender:	best of luck....ill be watching.. also: u might want to graduate grom GVT to A-GVT and then to OVT... good luck bro.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

10-30-2006, 05:12 PM	#3 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 3,859 Country: Gender:	That link sucks Ant. Here's a writeup I compiled that's a hell of a lot better: All Things GVT
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert "Many coaches and athletes don't believe in the benefits of GPP at all. Who are the worst offenders? Bodybuilders and powerlifters are by far the worst!. They feel that all they have to do is train the main lifts to get strong. This is why so many of them are out of shape." - Dave Tate

10-30-2006, 06:02 PM	#4 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	oh yea, that writeup's a lot better. I have a better idea of what I'm doin now. thanks 0311.
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

10-31-2006, 12:45 PM	#5 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	ok so now that I read all of that, I'm not sure that GVT is what I want to be doing. My goal is more bulking than endurance, so maybe I should do something along a 5x5 program?
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

10-31-2006, 02:26 PM	#6 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,356 Gender:	hst is also an option. so is Fortified Iron's Programs. infact, if u eat right ANY program should bulk u up.. but if ur looking for strength 5x5 will probably benefit u the most.. i post a lot on the hst boards and i tweaked some hst principles to come up with a kick-ass program. if u want more info on it pm me but otherwise i say 5x5 should do the trick best of luck Sentinel
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

10-31-2006, 02:39 PM	#7 (permalink)
Ant Mitchell Rank: Member Experience: 1-2 Years Join Date: Dec 2005 Location: CT Posts: 102 Country: Gender:	yea I did a HST program 0311 hooked me up with this summer. it went good but I'm thinking 5x5 would be fun too so scratch this idea haha
	Ant Mitchell's Sig:6', 212 lbs, ~15% BF

10-31-2006, 03:34 PM	#8 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,356 Gender:	OVT is also an option
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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