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Ant Mitchell · #1 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_ · #2 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 · #3 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 · #4 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 · #5 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_ · #6 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 · #7 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_ · #8 10-31-2006, 03:34 PM

OVT is also an option

Darkhorse · #9 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 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?

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