Why does this work for some people, but not for (from what I read) most others?
Poliquin believes that some of the blame can be attributed to fiber types. That being said, as I recall, Poliquin advocates finding your 1 repetition maximum (1RM) on a given exercise. Then, rest ten minutes and perform as many reps as possible at 85%of your 1RM of that same exercise. For most, this will amount to 5 reps. If you perform fewer than 5 reps, you are likely fast-twitch (FT) dominant for the involved muscle(s). For 5-8 reps, you are mixed fiber type. For more than 8 reps, you are slow twitch dominant. Note that exercise patterns can affect one's fiber type. I'm not a scientist so I don't know how this holds up in a court of law. 
For a superb article on the relation of fiber types and training click here! Article written by Ian King.
A few problems arise with GVT. The first is overuse issues concerning joints. Obviously, even with the light weight, 100 total reps with one exercise is a lot! Another issue is the high level of boredom. According to Christian Thibaudeau, muscle imbalances can also occur, which makes sense. This brings me to the next point...GVT program tweeks:
The first one is OVT: Optimized Volume Training by C.T. Using chest for an example. Instead of bench pressing 10x10 with X amount of weight, this program has you do 5x5 flat press (supersetted) with flat flyes, also 5x5. The flyes have a tempo of 6-0-2 to increase TUT [time under tension]. After the 5x5 is done, you move on to another angle such as inclines and do the same thing: 5x5 presses (superset) with 5x5 flyes. Consequently, both the GVT and OVT both equal a grand total of 100 reps!
Another one found Here called GVT: 2000 follows the original program more closely. It's written by TC Luoma. Here is an exerpt of that article:
Quote:
Unfortunately, I've found that the original program had a couple of problems. Given my job position as editor-in-chief of a strength-training/bodybuilding mag, I'm able to either work with, or get feedback from, thousands of athletes world wide, many of which've tried the GVT program. As such, I started to see where the program had some shortcomings.
First of all, doing 10 sets of 10 of the same exercise caused people to overuse/overstress certain joint angles. Furthermore, the volume, considering that you were advised to add on a couple of other sets for the same body part using more traditional rep schemes, was just too great for most people, unless they had the advantage of training with a pharmaceutical warehouse in their gym bags.
Thirdly, the program, because of its dependence on doing essentially one exercise per body part wasn't that much of a bodybuilding program. Furthermore, doing one exercise for each body part isn't that great an idea. Say, for instance, your goal is to do 10 sets of leg curls for 10 reps each. Well, the hamstrings don't just flex the lower leg; they also act as hip extensors, and the way you target those muscles is through good mornings and straight-leg deadlifts. Just doing the leg curls completely ignores the other function of the hamstrings.
And lastly, the original German Volume Training program was boring as hell.
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Basic Program description:
Quote:
So, I experimented. I talked to people like Ian King. I hunkered down in my bodybuilding lab, put together pieces of dead tissue, invoked lightning to strike, and created life out of what was for me and many others, a dead program.
In essence, I kept the purity of the program intact. It still has the theoretical goal of doing 10 sets of 10, but with some major differences.
The program still requires you to use the same weight for all the sets, but instead of doing just one exercise for 10 sets, we're going to be doing 4 different exercises so that we use slightly different joint angles and work the muscle, hopefully, in as many ways as possible.
Here's an example of a chest workout:
Incline Bench Press? 3 sets of 10
Decline Bench Press? 3 sets of 10
Bench Press? 3 sets of 10
Dumbbell Flies? 1 set of 10
What I've done is put the "weakest" position first, and the strongest position third. Then, since pressing movements aren't, by the strictest definition, pure chest movements, I've thrown in another movement that works the chest in a way that duplicates one of the physiological functions of the chest, which is to adduct the arms (the dumbbell flies). True, it's by no means a completely balanced program ? affording equal "work" to all muscle groups ? but it at least comes close, and it's certainly more balanced than the original program.
The Poliquin version of the original program stressed a certain tempo, and I'd like to preserve those tempos. Trouble is, almost no one I ever see train pays attention to these tempos, which is a pity because it's the difference between a moderately successful program and an incredibly successful program.
I urge you to use a 402 *tempo on the movements for the larger muscles (legs, chest, back) and a 302 tempo on the movements for the smaller muscles (shoulders, biceps, triceps).
I also urge a rest period of between 60 and 90 seconds, and I urge a frequency of no more than one training session per body part every five or six days.
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.
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Last edited by Darkhorse; 12-04-2005 at 11:55 AM.
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