GVT fir a powerlifter/wrestler

[DaRkAnGel]

For the majority of the time i have been lifting free weights, all i have done is oly lifting and powerlifting.

I have recently encountered a bout of overtraining and taken a week off.

Now, im ready to return (now at a lower bodyweight due to my cutting) and ready to put on some muscle and stay at roughly the same bf.

The last high volume program i tried was Smolov Squat. It seems that my body responds well to higher reps, but i have never tried something this extreme.

My choice for next week is a powerlifting/oly program with relatively low volume and high intensity or GVT, a super-high volume low intensity routine.

Does such a program have any merits for me in the long term? Is it worth a 3-4 week try? I have only a few months before wrestling so wasting a month could mean a weaker season for me. Any opinions?

[maverick]

I don't think GVT is intended to be "low intensity". I don't think any program is intended to be low intensity. I understand what you mean as relative to a HIT program, but intensity and volume are not mutually exclusive. I'm familiar with the Mentzger quote, but I think if you typically train lower volume, than a high volume workout would do wonders for size and strength gains.

[DaRkAnGel]

Originally Posted by maverick

I don't think GVT is intended to be "low intensity". I don't think any program is intended to be low intensity. I understand what you mean as relative to a HIT program, but intensity and volume are not mutually exclusive. I'm familiar with the Mentzger quote, but I think if you typically train lower volume, than a high volume workout would do wonders for size and strength gains.

Intensity is uisually a measure of your one rm and a program like GVT with 10 x 10 usually requires low intensity. (60-65% of your one rm).

Yea, I've decided to try the program though. We will see what happens.

[pmcgough]

i prefer max ot to gvt anyday

[DaRkAnGel]

Originally Posted by pmcgough

i prefer max ot to gvt anyday

The programs are worlds apart though, so how can you make such a comparison?

[DaRkAnGel]

Reporting in:

Increasing my cals by about 1000-2000 (sometimes more a day) I have continued to lose weight on this routine.

I am now hovering at around 214 pounds and am getting increasingly vascular.
I have experienced tremendous growth in my legs( high volume has always done that to me for my legs) and my chest and shoulders are filling out a lot more.

I think a three week run is all im willing to give this routine for the fear of losing strength, but overall, i am fairly satisfied with the change in body composition that i had while doing this routine.

My supp intake included: CEE + monohydrate, protein powder, multi, zma, flax seeds (and lots of them), and glucosamine.

Because of the mass that this program helped me build i will now once again revert to a conjugated style of training using two different rep ranges during the week. Powerbuilding, therefore, is my next venture. I have 1.5 months to get as big and strong as i can before wrestling season.

[Firehawk]

Originally Posted by DaRkAnGel

The programs are worlds apart though, so how can you make such a comparison?

Because he's just trying to make sure that the post counter in the programming works. That's about all his posts are good for.

How much muscle do you think you added in 4 weeks time? That creatine volumizes cells pretty well eh?

[DaRkAnGel]

I actually lost 3.5 total poudnds of bodyweight. Technically i only gave the routine a 3 week trial although i fed up on a few days so it may have been a little longer.

I wish i checked my body comp before i tried the routine so i could tell you. I can tell you one thing though, i look fuller than ever and im comparing myself to my bloated version at 242. I think i rebounded the muscle i lost from the original cut plus a little extra.

If i had to guess an amount i would say 2-4 pounds of muscle is what i gained. An extraordinary amount of it was on my legs, though.

[nate]

got any links about GVT there darky ol pal

[DaRkAnGel]

The program is pretty simple actually. Pick a good 3 day split that uses antagonistic exercises and use 60% of your one rm with the rep scheme 10 x 10. You should try to hit all 10 sets with 10 reps and if you miss then you dont advance more weight. The rest periods are 60 seconds, which makes it a lot harder than it initially seems.

A sample week's workout(from my program):
Mon: Bench 10 x 10, Yates Rows 10 x 10
Wednesday: Front Squat 10 x 10, straight legged deadlifts 10 x 10
Friday: Military Press 10 x 10, Bicep Curls 10 x 10

the assistance exercises should be kept at a minimum for obvious reasons. At the end i started splitting up the front squat from the deadlifts because i simply could not deadlift straight after 10 sets of front squats.

[Mr VW]

This really intrigued me Dark, I think I'll create my own little split and try it out over a month's time.

[DaRkAnGel]

Originally Posted by Mr VW

This really intrigued me Dark, I think I'll create my own little split and try it out over a month's time.

Two things happened to me mentally and psysiologically while i was on this routine:

1. i was mentally drained a lot
2. i was always hungry

So if you do it, get your sleep and eat a lot.

[Firehawk]

Your cardio must be fantastic to handle a 10x10 lower body workout man. Sheesh.

[DaRkAnGel]

The hardest thing with cardio was deadlifting. My last workout was 265 x 10 x 10 for deadlifts and i hit all but the last 3 sets which i had 8 reps on i believe.

It is a mental challenge above all. With such weight its not a matter of strength, but a willingness to persevere despite wanting to fall down and roll on your back.

[Firehawk]

I can imagine dude. My heart would probably stop if i tried that routine. I'm just not there cardiovascular wise. lol