If you’re searching for the ultimate resistance training method to achieve massive muscular growth, let me introduce you to a time-tested system that is as torturous as it is effective. The philosophy of GVT is simple: Subject your body to enough volume to force it to grow.
Although the original routine is 10 sets of 10 repetitions per exercise, yes 100 reps, I will share with you a version that might be a bit more “user-friendly”.
First, some basics:
- Tempo: for example 402. This means, lower the weight (eccentric) in 4 seconds, don’t rest at the bottom (0 seconds) and raise the weight (concentric) in 2 seconds.
- The usual rest time between sets is 60-90 seconds.
- The starting weight for each exercise should be around 60 % of your 1 rep max. That means, if you can bench press 60 kg. FOR ONE REP, you should start with about 30-35 kg.
My suggested weekly program is summarized in the table at the bottom. We shall now go over each day.
DAY 1: Chest and Triceps
3 x 10 Inclined Bench Presses
3 x 10 Declined Bench Presses
3 x 10 Flat Bench Presses, and
1 x 10 Dumbbell Flies
DECLINED, FLAT AND INCLINED BENCH PRESSES
So, you do 10 reps of inclined bench presses with, say, 30 kg, (402 tempo), rest for 60-90 seconds and do another set, rest for 60-90 seconds and do the third set. In the same way, do the declined bench presses (3 sets of 10 reps) and the flat bench press (3 sets of 10 reps) and finally do 1 set of 10 reps of dumbbell flies.
That’s the chest part, now triceps.
3 x 10 Lying Extensions to the head
3 x 10 Lying Extensions to the chin
3 x 10 Seated Overhead Extensions
SEATED OVERHEAD EXTENSION
1 x 10 Reverse Pull Downs
That’s it for day one. Let’s move on.
DAY 2: Hams and Shoulders
3 x 10 Sumo Deadlifts
3 x 10 Stiff Leg Deadlifts
STIFF LEG DEADLIFT
3 x 10 Bent Knee Deadlifts
BENT KNEE DEADLIFT
1 x 10 Leg Curls
LEG CURL MACHINE
Now, the Shoulders.
The first three exercises are all shoulder presses with different emphasis.
3 x 10 Medium Grip Presses (FRONT)
3 x 10 Medium Grip Presses (BACK)
3 x 10 Very Wide Grip Presses (FRONT)
1 x 10 Lateral Raises
That’s it for day 2, and
DAY THREE IS OFF
DAY 4: Back and Biceps
3 x 10 Wide Grip Pulldown
3 x 10 Medium Grip Pulldown
3 x 10 Narrow Grip, Pronated (palms facing you) Pulldown
1 x 10 Barbell Rows
Now lets do biceps.
3 x 10 D.B. Preacher or Scott Curls
3 x 10 D.B. Incline Curl
3 x 10 D.B. Standing Curl
1 x 10 Barbell Reverse Curl (Palms facing down)
DAY 5: Quads and Abs
3 x 10 Front Squats
3 x 10 Narrow Stance 1 1/3 Squats
You do one full squat, then go down 1/3 of the way and come back up. That’s ONE.
3 x 10 Medium Stance Front Squats
LEG EXTENSION MACHINE
1 x 10 Leg Extensions.
A1. Forward Roll on wheel. 5-15 reps, 321 tempo.
A2. Plank on Swiss Ball and Bench: 30-60 seconds.
You do A1 and without resting do A2.
CABLE PULLDOWN MACHINE
B1. Standing Cable Crunches: 6-8 reps, 312 tempo.
B2. Twisting Cable Crunches: 6-8 reps, 312 tempo. Right after B1 (no rest).
C1. Accentuated Negative Swiss Ball Crunches. AMRAP (as many reps as possible), 15,1,1 tempo.
C2. Accentuated Negative Hanging Leg Raises, AMRAP, Knees bent coming up, straight down. 312 tempo
That’s it. Look at the summary table below for guidance but start with 60 % of your 1 rep max weight and not the weights in the last column below.
See you all next week.