GVT Advice

[mikey_d]

Hey Forum,
I do have another account on here, but for the life of me, I cant resurect it..

Im just planning to start GVT, and would like the nod of approval/advice, for my reigeme, by people who have tried and tested the method. The weights I have specified are just an estimate atm, i was thinking of using this two week cycle, for a total of eight weeks.

Let me know what you think..

Thanks in anticipation!

Monday
Smith Bench
60KG x 2"

Dunbell Press
17.5KG x 10

Incline Skullcrusher
25KG x 10

Wednesday

"Reverse Grip Bent Over Row
Olympic Bar
30KG x 10

"Barbell Curl
15KG x 10"

"Supermans Superset
10 x Rollout
10 x Incline Oblete Twists
10 x Jacknife
10 x Over/Unders
x4"

Friday

"Squats
70KG x 10"
"Romanian Deadlift
30KG x 10"
"Calf Raises
KG x 10"

Monday
"Decline Smith Bench
40KG x 7
50KG x 1
60KG x 2"

"Military Press
15KG x 10"

"French Press
25KG x 10"

Wednesday

"T-Bar Row
60KG x 10"

"Barbell Curl
15KG x 10"




"Supermans Superset
10 x Rollout
10 x Incline Oblete Twists
10 x Jacknife
10 x Over/Unders
x4"


Friday

"Squats
70KG x 10"
"Romanian Deadlift
30KG x 10"
"Calf Raises
KG x 10"

[stronglikewood]

Hi

I would choose one weight for the benching, only reducing it if you really really must. So if you think you're only going to get two sets with 60kg, I would just start at 50kg instead.

Just a small tip, and that is to make sure you eat plenty when you do this. I would aim to gain atleast 2-3kg to get the full benefits whilst doing this type of routine. If you gained that in the first few weeks, then carry on eating to gain another 1-2 kilograms over the duration of the remaining weeks. I'm doing my own variation on 10x10 (10x10 being my primary set/rep range) and have gained nearly a kilo in the first week. However, the 2nd week so far has felt much easier. Good luck with it.

[mikey_d]

Hey,
Thanks for your input. The weights listed for monday, were what I lifted last night. I just copied and pasted. Going forward ill use 50k on bench. The other weights are simply estimates of what I may lift.
This will also see me through till tje end of my bulk, im eating around 3700 kcal a day.

I have put on 3kg in the last 3 weeks, all attributable to sorting my diet!

Once again, thanks mate!

[stronglikewood]

No probs. I'd say, watch that you don't overgain! Most people have the problem of undergaining, which is why I mentioned how much roughly to aim to gain. There isn't really a right or wrong, just don't gain loads of fat. A kilo per week will soon add up the wrong way! Maybe not if you're a beginner or coming back from an injury, though even then it'd only be for a month or two.

[Zeigler]

SLW - Just out of interest, how many cals over maint are/were you eating on this?

Im thinking of using some *******ized version of GVT near summer.

[mikey_d]

SLW - I've been training a long time, I have just never eaten enough, or tried GVT.
Im careful when selecting what I eat - out of the gains I have made, I would be surprised if my BF% has increased much, I will measure it tomorrow.
:-D

[stronglikewood]

I'm not sure Zeigler, I haven't tracked calories for a while now. Since starting this I have made sure to add 4 scoops of whey per day and to eat more Greek yoghurt and Gold top milk.

[Zeigler]

Sound dude. Will definitely look into it post strength cycle.

[mikey_d]

I checked my BF% - I'm 12.5% 95.3KG
:-)

[stronglikewood]

How did you get measured?

I'm the same weight and about 15-20% (going by the mirror).