Shock & Awe: GVT I
Back in 1996 German Volume Training (GVT) was introduced to the consciousness of bodybuilders via one of the greatest muscle magazines of all time, Muscle Media 2000. Charles Poliquin, renowned strength coach, wrote the article gaining this method of training, which had been around since the 1940’s, its notoriety. Basically the routine requires 10 sets of the same exercise with the same weight, 60% of your 1 rep max (1RM).
Here’s a link to a calculator that makes it easier (and safer) to figure out your 1RM and your 60% 1RM: http://www.exrx.net/Calculators/OneRepMax.html
The Split:
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
|
Chest & Back |
Legs & Abs |
Off |
Shoulders & Arms |
Off |
The routine consists of supersets, alternating major muscle groups. Sets, reps and tempo are marked in the chart below. R.I. (rest intervals) are also listed. Complete all of your A exercises before moving on to B exercises. Once you finish B you can go onto C. Keep track of your weights and whether you were able to complete all 10 sets at 10 reps each. For the “regular” sets of 8 reps, use a weight that is challenging for that rep range. Warm-ups: 2-3 sets with the first exercise of each muscle group should be sufficient.
This is a slightly modified GVT program that I find extremely effective and I’m sure you’ll agree once you get into it. Once again, we will do four rounds of this type of training before moving on to something completely different to “shock” our muscles into continued growth. I’ve posted videos for some of the lesser known exercises (www.youtube.com/advancedgeneticsTV). Let’s get to it!!!
Day 1 – Chest & Back
| Series | Exercise description | Sets | Reps | Tempo | R.I. | Weight Rep Recordings |
| A1 | 15deg Incline DB Press | 10 | 10 | 2010 | 60 | |
| A2 | Semi Supine (palms facing) Lat Pulldowns | 10 | 10 | 2011 | 60 | |
| B1 | DB Flyes | 3 | 8 | 3010 | 30 | |
| B2 | DB Pullovers | 3 | 8 | 3011 | 60 | |
| C1 | Pec Deck | 3 | 8 | 3010 | 30 | |
| C2 | Low Hammer Rows | 3 | 8 | 3011 | 60 |
Day 2 – Legs & Abs
| Series | Exercise description | Sets | Reps | Tempo | R.I. | Weight Rep Recordings |
| A1 | Leg Press | 10 | 10 | 2010 | 60 | |
| A2 | Lying Leg Curls | 10 | 10 | 2011 | 60 | |
| B1 | Stationary lunge (front foot elevated) | 3 | 8 | 3010 | 30 | |
| B2 | Stiff Leg DB Deadlifts | 3 | 8 | 3010 | 60 | |
| C1 | Standing Machine Calve Raise | 3 | As many as possible | 5010 | 30 | |
| Abs | ||||||
| A1 | Hanging Knee Raise | 3 | 15-20 | 5011 | 10 | |
| A2 | Machine Crunches | 3 | 15-20 | 3011 | 30 | |
| A3 | Side bends (on hyperextension machine) | 3 | 15-20 | 2010 | 60 |
Day 3 – Shoulders & Arms
| Series | Exercise description | Sets | Reps | Tempo | R.I. | Weight Rep Recordings |
| A1 | DB Arnold press (no back support) | 4 | 8 | 4010 | 10 | |
| A2 | 65deg Incline DB Front Raise | 4 | 8 | 4010 | 30 | |
| A3 | Low Pulley High Rope Rows | 4 | 8 | 3011 | 60 | |
| B1 | Straight Bar Curls | 4 | 8 | 3010 | 10 | |
| B2 | Reverse EZ Bar Curls | 4 | 8 | 3010 | 30 | |
| B3 | Zottman Curls | 4 | 8 | 3010 | 60 | |
| C1 | JM Press | 4 | 8 | 3110 | 10 | |
| C2 | Decline DB Triceps Extension | 4 | 8 | 3010 | 30 | |
| C3 | Overhead Rope Extensions | 4 | 8 | 3011 | 60 |