I'm bored so I decided to put together a decent explanation of GVT, along with some different points of view on this kind of training. I see Dr. X is guinea pigging it, so I hope he can add his own experience with it. Most people I talked to say that after your body adapts in a few weeks, no more results. So I'd do the 10x10 for a few weeks, then 10x6..All the way through AGVT.
This first part is regarding an exerpt from a Poliquin seminar. Holds some great info about Poliquin's recommended supplements and some technical jargon:
Click here.
Quote:
For example, the popular German Volume Training (GVT) method was the first topic of discussion during the mass seminar. GVT is a 10-set training method that exposes the targeted muscle fibers to repeated stress to elicit significant size gains. Poliquin says he has seen trainees gain 8-15 pounds of lean mass in a 6-8 week period using GVT. To set up a GVT workout two main exercises are chosen per workout for the 10-set protocol. These exercises should be compound, and target large muscle groups - i.e., bench presses, squats, rows, etc. Selecting the correct load for this system is very important. Use 60% of your 1 rep maximum, which usually translates to a load you can lift for 20 reps. It is imperative that you successfully complete 10 sets with the same load, so do not be afraid to guess low. Do your best to hit 10 reps for every set, but some deviation is allowed. Sets 6,7 and 8 will be the hardest while sets 9 and 10 may be the easiest, due to a neurological response called post-tetanic facilitation. :eek:
Poliquin suggests making each set last between 40-70 seconds for maximum hypertrophy results. Set-duration can be manipulated by slowing the concentric, eccentric or isometric phases of the exercise. The first two exercises in your workout should be used for the 10x10. Two additional exercises can be performed for three sets in the 10-12 rep range, following the volume sets. Charles also gave us the skinny on an advanced version of the GVT.
He recommends using GVT for 6-8 weeks, split into two different phases. The first phase should last 3-4 weeks, and consist of the described rep ranges. A second phase lasting an equal amount of time will use 70% of 1RM for 6 reps and 10 sets. Alternating exercises will cut down recovery time in between sets, and allow the trainee to perform a large volume of work within a shorter time frame. The large number of sets performed builds a solid base for future training. In addition, a beneficial hormonal response takes place when a lower volume is performed in later training programs.
Along with his training advice, Poliquin also has some unique supplement recommendation. One would be his use of BCAA supplements. The coach recommends a liquid branched chain amino acid mix be consumed during the workout for maximal muscle-mass gains. The amount recommended is .44 grams per pound of body weight. For example, a 200-pound man would need 40 grams of BCAAs. :eek: Poliquin specifically recommended the company Advanced Genetics, which manufacturers a powdered BCAA/glutamine stack called Gluta Cene. He warned against mixing the solution in advance, because it will not remain stable. Those interested in this type of BCAA supplement can visit Advanced Genetics at www.AdvancedGenetics.com or can call 1-888-629-6277 for more information.
|
More....