I needed to change my routine and in the past have read numerous articles on GVT and its success at adding muscle while helping you through strength plateau's !
So i started it 3 weeks ago - and WOW - i hadnt had a deep muscle soreness like this for quite some time !!
My split is :-
Mon - Chest / Back
Wed - Legs / Biceps
Fri - Shoulders/triceps
I have been doing 10 sets of 6 reps for my main exercise for each bodypart followed by 3 sets of 10 for the secondary exercise for that bodypart for e.g.
Chest / Back workout :-
10 x 6 - Bench Press
10 x 6 - Pullups (weighted)
3 x 10 - Incline DB Press
3 x 10 - BB Rows
Abs to finish
I also increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point.
example :-
Bench Press
Week 1 - 10 x 6 - 100kgs
Week 2 - 10 x 5 - 105kgs
Week 3 - 10 x 4 - 104kgs
Week 4 - 10 x 6 - 105kgs
Week 5 - 10 x 5 - 110kgs
Week 6 - 10 x 6 - 115kgs
Week 7 - Test week - i should now be able to lift 110kgs for 3 x 10 reps !
As i said before - its going very well so far !! Just wanted to know if anyone here had tried it with any results/gains ???
Let us know !
So i started it 3 weeks ago - and WOW - i hadnt had a deep muscle soreness like this for quite some time !!
My split is :-
Mon - Chest / Back
Wed - Legs / Biceps
Fri - Shoulders/triceps
I have been doing 10 sets of 6 reps for my main exercise for each bodypart followed by 3 sets of 10 for the secondary exercise for that bodypart for e.g.
Chest / Back workout :-
10 x 6 - Bench Press
10 x 6 - Pullups (weighted)
3 x 10 - Incline DB Press
3 x 10 - BB Rows
Abs to finish
I also increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point.
example :-
Bench Press
Week 1 - 10 x 6 - 100kgs
Week 2 - 10 x 5 - 105kgs
Week 3 - 10 x 4 - 104kgs
Week 4 - 10 x 6 - 105kgs
Week 5 - 10 x 5 - 110kgs
Week 6 - 10 x 6 - 115kgs
Week 7 - Test week - i should now be able to lift 110kgs for 3 x 10 reps !
As i said before - its going very well so far !! Just wanted to know if anyone here had tried it with any results/gains ???
Let us know !