Good workout but I think I want to change a bunch of exercises around, Will this plan work?
CHEST/BACK
A1 - Flat dumbbell press
A2 - pull up
B1 - Incline dumbbell flies
B2 - Deadlift
LEGS / ABS
My only concern here is that I would definitely like to work at least a little bit more on my abs. Are 3 sets of cable pullins really going to be enough ab-work for the entire week???
ARMS / SHOULDERS
A1 - I don’t know what exercise to replace here but I would love to find something else. My gym is huge and it takes almost the entire rest break just to make it from the dumbbells over to the pull up / dips.
A2 - Incline hammer curls are recommended but what do you think about replacing with preacher curls?
B1/B2 - Recommends seated / bent over lateral raises. Is there some way I could couple a military press with some other exercise for these?
thanks a lot for takin a look, any advice/comments, especially from anyone that’s tried GVT before is greatly appreciated. Anyone recommend against GVT/ for a different workout before I get into this?
Good workout but I think I want to change a bunch of exercises around, Will this plan work?
CHEST/BACK
A1 - Flat dumbbell press
A2 - pull up
B1 - Incline dumbbell flies
B2 - Deadlift
LEGS / ABS
My only concern here is that I would definitely like to work at least a little bit more on my abs. Are 3 sets of cable pullins really going to be enough ab-work for the entire week???
ARMS / SHOULDERS
A1 - I don’t know what exercise to replace here but I would love to find something else. My gym is huge and it takes almost the entire rest break just to make it from the dumbbells over to the pull up / dips.
A2 - Incline hammer curls are recommended but what do you think about replacing with preacher curls?
B1/B2 - Recommends seated / bent over lateral raises. Is there some way I could couple a military press with some other exercise for these?
thanks a lot for takin a look, any advice/comments, especially from anyone that’s tried GVT before is greatly appreciated. Anyone recommend against GVT/ for a different workout before I get into this?[/quote]
Good workout but I think I want to change a bunch of exercises around, Will this plan work?
CHEST/BACK
A1 - Flat dumbbell press
A2 - pull up
B1 - Incline dumbbell flies
B2 - Deadlift
LEGS / ABS
My only concern here is that I would definitely like to work at least a little bit more on my abs. Are 3 sets of cable pullins really going to be enough ab-work for the entire week???
ARMS / SHOULDERS
A1 - I don’t know what exercise to replace here but I would love to find something else. My gym is huge and it takes almost the entire rest break just to make it from the dumbbells over to the pull up / dips.
A2 - Incline hammer curls are recommended but what do you think about replacing with preacher curls?
B1/B2 - Recommends seated / bent over lateral raises. Is there some way I could couple a military press with some other exercise for these?
thanks a lot for takin a look, any advice/comments, especially from anyone that’s tried GVT before is greatly appreciated. Anyone recommend against GVT/ for a different workout before I get into this?[/quote]
I think you should do like Poliquin said
deadlift is lower body exercise , try arc one arm db row for B2 exercise
[quote]Uscumla Beograd wrote:
deadlift is lower body exercise , try arc one arm db row for B2 exercise[/quote]
That’s primarily the reason that I wanted to substitute it for the one arm row. I mean, pull ups probably work lower back to a degree but aren’t they pretty much upper back? Shouldn’t I work my lower back as well as my upper back?
[quote]OMC wrote:
You plan on doing 10 sets of 10 for pullups?[/quote]
I did it last night but had to use the assist machine with 85 pounds of assist (I weigh ~180)
I plan on going to the gym later today for my first day of of legs/abs and I’m still a little concerned with the low volume of abwork. Should I be adding any extra ab exercises today/on other days or is everything there sufficient?
i still dont get the rest intervals…
do u do A1 then rest 100secs then A2 rest 100secs. or do A1 and do A2 right after and then rest 100secs. or do A1 and then rest 100secs, and then repeat A1
For what its worth, here’s my advice based on my experience using GVT.
The exercises listed are coach Poliquin’s personal favorites. So, yes, you can do something other than incline hammer curls and dips. If choosing another exercise makes the routine more user-friendly, go for it. If going back and forth between exercises is a real hassle because of the way the gym is set up, you’re really going to be in some mental anguish by the seventh or eight set.
Don’t sweat the B1 and B2 exercises on any of the days. A lot of times I skipped 'em, usually preceded by me mumbling “fuck that shit.”
If you’ve read coach Poliquin’s “question of strength” column you probably realize that he’s not big on a lot abdominal exercise. He thinks squats and deads are better for abs. So, he probably thinks three sets for abs is enough.
You should drop the deadlifts from the routine. The intermediate phase utilizes the deadlift. If you want to work lower back as a “B” exercise on chest and back day, do reverse hypers or back extensions.
The proper sequencing of work and rest is: A1, rest, A2, rest, A1, rest, etc. Keep the rest periods consistent. If you don’t, you may set the pace too fast as the initial sets are fairly easy to get through.
"Don’t sweat the B1 and B2 exercises on any of the days. A lot of times I skipped 'em, usually preceded by me mumbling “fuck that shit.”
"
lmao…yeah I know how you feel. I usually can’t move my arms at all after I finish the 10x10 of chest/back
I remember the first time I did GVT…I had the most unusual localized muscle growth ever. Basically whatever part of my body burned the worst during the workouts, 2-3 days after, it just stayed all swole. To this day the inner head of my triceps juts out right past the elbow rather nicely, all because of a few weeks of 10x10 bench press
I remember the first time I did GVT…I had the most unusual localized muscle growth ever. Basically whatever part of my body burned the worst during the workouts, 2-3 days after, it just stayed all swole. To this day the inner head of my triceps juts out right past the elbow rather nicely, all because of a few weeks of 10x10 bench press[/quote]
I noticed that same kind of freaky growth. Its like the muscle got pumped, then just sorta stayed like that.
Weirdest thing, for me, about GVT is that I never got much from it after the first week. For the first week I might get ten reps on the first four sets, then slowly wane to five reps per set. For the second week, though, I’d maybe get ten reps on the first two sets, then quickly would drop off to two reps per set. Never heard of this happening to anyone else until I read coach Poliquin’s descriptions of different athletes in his “Five Elements” article.
I use GVT as a “booster shot” routine once or twice a year for a week each time.
