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Bigger Stronger Leaner Competitive Bodybuilding
1

As another training phase has ended I decided to give classic GVT a four-week trial. Day 1 chest and back resulted in some delightful post-workout fatigue in the pecs, although I haven’t had the same effect following the Day 2 Legs workout. I believe it will take some tweaking before I find the ideal start weight for the 10x10, so I have been forced to estimate the 60% 1RM guideline to date.

I appreciate this topic is as old as Vince Gironda but if anyone could shed some of their experience following GVT it would be welcome.

JB

2

I’ve been doing GVT (or at least my version of it) for the last 2-3 months (I’d have to check my training log). I’ve been very pleased with the results. According to a caliper test I did 2-3 weeks ago, I’ve put on about 10 lbs of muscle (I’ve also added some fat as I’ve been “eating big”).

I’ve been doing a 3-day split routine:
Day 1: legs
Day 2: chest and back
Day 3: shoulders and arms.

I do one primary exercise for the 10x10, then usually follow up with another couple of exercises at 5x10 with a bit lighter weight. I put 2 (3 on leg day) antagonistic exercises together with virtually no rest between A1, and A2, but with about 30sec rest before the next pair (a little longer on leg day). I can give more details if you’re interested.

My plan all along has been to do the 10x10 for a while, then shift to 8x8 and later to 6x6 with the idea of building a base with the lighter weight, then moving to the heavier weights to build on that base. In keeping with this plan, I just switched to 8x8 this morning, increasing the weight by about 10% over what I was doing at 10x10. I gradually increased the weights I was using over the 10x10 period. I plan to do the same over the 1-3 months of 8x8, and then continue over the 6x6 period. Eventually, I’ll probably cycle the 10x10, 8x8, 6x6 week by week.

I’ve really enjoyed this type of workout so far. I haven’t gotten bored, and my sessions last less than 1 hour.

3

[quote]mathineer wrote:
I’ve been doing GVT (or at least my version of it) for the last 2-3 months (I’d have to check my training log). I’ve been very pleased with the results. According to a caliper test I did 2-3 weeks ago, I’ve put on about 10 lbs of muscle (I’ve also added some fat as I’ve been “eating big”).

I’ve been doing a 3-day split routine:
Day 1: legs
Day 2: chest and back
Day 3: shoulders and arms.

I do one primary exercise for the 10x10, then usually follow up with another couple of exercises at 5x10 with a bit lighter weight.

I put 2 (3 on leg day) antagonistic exercises together with virtually no rest between A1, and A2, but with about 30sec rest before the next pair (a little longer on leg day). I can give more details if you’re interested.

My plan all along has been to do the 10x10 for a while, then shift to 8x8 and later to 6x6 with the idea of building a base with the lighter weight, then moving to the heavier weights to build on that base.

In keeping with this plan, I just switched to 8x8 this morning, increasing the weight by about 10% over what I was doing at 10x10. I gradually increased the weights I was using over the 10x10 period.

I plan to do the same over the 1-3 months of 8x8, and then continue over the 6x6 period. Eventually, I’ll probably cycle the 10x10, 8x8, 6x6 week by week.

I’ve really enjoyed this type of workout so far. I haven’t gotten bored, and my sessions last less than 1 hour.[/quote]

Cheers mate. I will persist with the classic version detailed by Poliquin as far as exercise selection will permit.

Your comments about RIs is interesting because I have felt, after the first two workouts so far, the 90s between each A1 and A2 movement is quite long. However Poliquin advises against changing this.

To qualify my own experience, I should say I got the weight too light on chest/back day for back; and too light on the squat for leg day. I’m sure when I judge this correctly I’ll be glad of the 180s before repeating each movement!

My last routine employed high rep sets with short RIs and I found it brutal at times so I guess I’m just getting used to the new GVT parameters.
However, I enjoyed the challenge of this type of training and will no doubt incorporate such programmes again.

Certainly this appears to be the way to go according to Gironda’s training philosophy.

4

[quote]JamesBrawn007 wrote:
Cheers mate. I will persist with the classic version detailed by Poliquin as far as exercise selection will permit.

Your comments about RIs is interesting because I have felt, after the first two workouts so far, the 90s between each A1 and A2 movement is quite long. However Poliquin advises against changing this.

To qualify my own experience, I should say I got the weight too light on chest/back day for back; and too light on the squat for leg day. I’m sure when I judge this correctly I’ll be glad of the 180s before repeating each movement!

My last routine employed high rep sets with short RIs and I found it brutal at times so I guess I’m just getting used to the new GVT parameters.
However, I enjoyed the challenge of this type of training and will no doubt incorporate such programmes again. Certainly this appears to be the way to go according to Gironda’s training philosophy. [/quote]

I probably didn’t push the weights quite as heavy as Poliquin intended, although I did start at about 60% of my estimated 1 rep max, and went up from there. OTOH, I managed to avoid injury. In the past, while doing EDT, I’ve gotten injured on a combination of fairly high volume with relatively heavy weights.

I’m old enough that I’m mainly interested in being healthy, and feeling good and strong. I’m hoping that putting on some muscle will make it easier to stay lean.

Good luck with your GVT. I look forward to hearing how it goes.