At the point where I’m switching up my routine, and Poliquin’s advanced GVT article intrigued me. Made some modificaitons and wanted to get some feedback. Did day 1 and my legs are still incredibly sore 3 days afterwards (could barely walk the first two days).
For the 5 rep exercises, I use a weight I could get 10 times fresh. For the 8 rep exercises I use a weight I could get 12-15 reps.
Deadlifts - 8 sets of 5 reps (conservative with weight - precise on form)
Lunges - 8 sets of 8 reps
2
Push press - 8 sets of 5 reps
Pullups - 8 sets of 8 reps
3
Squats - 8 sets of 5 reps
RDLs - 8 sets of 5 reps
4
Bentover rows - 8 sets of 8 reps
Bench Press - 8 sets of 5 reps
I rest as necessary. Figure it’ll take about 10 days per cycle. The plan for following cycles/weeks are as follows:
week 2 - add 10 lbs(5lbs on weaker movements) do 4 reps on exercises that used 5 reps and 6 reps for those that used 8.
week 3 - add 20 lbs (10lbs on weaker movements) 3 reps and 4 reps respectively.
week 4 - drop to week 2’s weights - do 5 reps and 8 reps respectively - repeat cycle
I don’t think you should mess with the classics. GVT is not GVT unless you are doing the 10x10’s.
I leave the program design to those that know what they are doing. I may change up some of the exercises, but the set/rep scheme is in place for a reason.
Hey rainjack he’s actually referring to the advanced GVT that was more like 10x3-5 if I recall correctly. Having said that I still agree with your post.
If you heard about it then it’s probably because it worked, if it worked what’s the justification everyone has with thinking their version is better?
You’re right about the advanced gvt article I’m focused on.
The modification’s I made are based more on available time I have (I’m limited to about 45 minutes) as well as using exercises that have worked for me in the past - just basic compound movements.
I workout in my garage with only a power rack, barbell set, and adjustable dumbells so I keep things basic. This doesn’t allow me to switch from exercise A 1 to exercise A2 quickly enough to make it worth while. And the biggest part in Poliquin’s advanced GVT I missed was overhead pressing.
If it looks like a waste of time, maybe I should abandon it.
Good point. By accident, I intially put it in the bodybuilding section - but I’m not a bodybuilder. And I’m nowhere near the strength of the people in the strength sports section so I avoided that because my strength is comparably laughable (though that’s the direction I would like to go).
I consider myself a beginner as far as T-Nation is concerned. I’ve been lurking on here for about a year. I’ve worked out on and off for the past 8 years, but I’ve only seriously started training the past 10 months (i.e. keeping a detailed log, balancing my exercises, training more for power). I used to do higher rep stuff (8-15 reps) and my progress was next to nothing. I was a squat rack curler who trained “chest day” religiously (might I add with no results) but was never seen when it came time to squat - and even if I did show up I’d be hanging around the leg press. Years of that garbage and inconsistency led nowhere. I then started doing lower rep workouts and garnered success with that. So that’s why I leaned towards the advanced GVT.
For reference I’m 6’2 200. Squat ATG 235, Bench 285 (although last time I benched was May - did incline over the summer instead), Deadlift 335, standing military 170, Power hang clean 200, power hang snatch 135. I’m pretty out of balance. I’ve only recently recovered (about 95% now) from a lower back strain that hampered me for 3+ months over the summer in a failed attampt at the smolov squat cycle.
To sum up, I guess I’m closer to an intermediate. But with my work schedule and need to change up my routine I concocted this as an experiment. Does it look intriguing or foolish? Has anyone tried something simliar to this? Seems I’m getting more the foolish feedback - but that’s why I’m asking - call it as you see it. Thanks.