I have been reading pros and cons of GVT(10x10) Method. I have tried it for a couple of days, however, not sure if I feel it. My thought is this: The plan says take a predetermined weight and do 10x10 but the weight seems to light.
How about this: Take, let’s say your five rep max and do 10x3. Continue using this weight until you can complete 10x10 with that weight. Wouldn’t your strength go up considerably? or am I just a box of rocks? I am just curious, Thanks!
Your Strength Endurance would go up considerably.
Umm…do a search for advanced GVT. The 10X10 is often called GVT,advanced GVT is the “updated version” which uses 10X3. I used this very successfully after being on CT’s OVT which is a 5X5 that is similar in nature. Felt very strong and very fit afterwards. Used it to transition to powerlifting, which I’m currently doing.
Maybe your using a predetermined weight that is too late. If your doing a 10X10 without a spot and your getting 10 reps on your last set then your weight is too light.
Yes if you work up from 5x5 or 10x3 up to a 10 by 10 you will be stronger, but if your using a weight you can truly get for 5 your not a lifter just starting out, it will take you forever to get to that 10x10.
I have just finished my first experience with GVT. The fist two weeks are great, the last week is very taxing. One can build endurance, but as to strength? I don’t think so.
My favorite routine is the 5x3 - 5x5. That’s strength building.
[quote]kroby wrote:
My favorite routine is the 5x3 - 5x5. That’s strength building.[/quote]
Agreed. I incorporated this into my current routine, its versatile and effective.
If you were able to progress from 10x3 to 10x10 I think your strength and mass gains would be great. Unfortunatly your progress would most likely stall long before you achieved that goal.
I guess my thought was that you could add one extra rep each week, say 10x3,10x4, 10x5, or jump two reps per week.
[quote]Kal-El wrote:
I guess my thought was that you could add one extra rep each week, say 10x3,10x4, 10x5, or jump two reps per week.[/quote]
Not a chance, unless you are taking 10 minute rest breaks. However, you might be able to do 10x3 week 1, 6x4, 3,3,3,2 week 2, 8x4, 3,3 week 3, 10x4 week 4 or something similar. If you are going to do this I would suggest you aim no higher than 10x5, then have a deload week followed by a change of routine.
A better approach in my opinion is to wave the weights. This gives you both the volume and the close to limit strength work, without the risk of burnout.
[quote]sharetrader wrote:
Kal-El wrote:
I guess my thought was that you could add one extra rep each week, say 10x3,10x4, 10x5, or jump two reps per week.
Not a chance, unless you are taking 10 minute rest breaks. However, you might be able to do 10x3 week 1, 6x4, 3,3,3,2 week 2, 8x4, 3,3 week 3, 10x4 week 4 or something similar. If you are going to do this I would suggest you aim no higher than 10x5, then have a deload week followed by a change of routine.
A better approach in my opinion is to wave the weights. This gives you both the volume and the close to limit strength work, without the risk of burnout.[/quote]
I agree. 10 X 3 and 10 X 10 are two completely different animals. I don’t think that “slipping” into a 10X10 a rep or two at a time would be the best approach, even if you could do it.
[quote]superdad4 wrote:
sharetrader wrote:
Kal-El wrote:
I guess my thought was that you could add one extra rep each week, say 10x3,10x4, 10x5, or jump two reps per week.
Not a chance, unless you are taking 10 minute rest breaks. However, you might be able to do 10x3 week 1, 6x4, 3,3,3,2 week 2, 8x4, 3,3 week 3, 10x4 week 4 or something similar. If you are going to do this I would suggest you aim no higher than 10x5, then have a deload week followed by a change of routine.
A better approach in my opinion is to wave the weights. This gives you both the volume and the close to limit strength work, without the risk of burnout.
I agree. 10 X 3 and 10 X 10 are two completely different animals. I don’t think that “slipping” into a 10X10 a rep or two at a time would be the best approach, even if you could do it.
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I agree. I think 10x3 is an excellent training protocol, but I’d hardly call it high volume. If you want to do both, I think you should do heavy, low work such as 10x3 some days and do lighter, higher rep work on other days.
[quote]sharetrader wrote:
Kal-El wrote:
I guess my thought was that you could add one extra rep each week, say 10x3,10x4, 10x5, or jump two reps per week.
Not a chance, unless you are taking 10 minute rest breaks. However, you might be able to do 10x3 week 1, 6x4, 3,3,3,2 week 2, 8x4, 3,3 week 3, 10x4 week 4 or something similar. If you are going to do this I would suggest you aim no higher than 10x5, then have a deload week followed by a change of routine.
[/quote]
This is a good approach. I also like to work from 10x3 to 10x5, take a deload week if necessay, and repeat the cycle once with a higher weight before moving onto another program.