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 GVT adavanced

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kingfish

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Posts : 26
Join date : 2011-01-08
Location : Vienna Austria

PostSubject: GVT adavanced   Fri Jan 21, 2011 3:13 pm

Well i was a max strength athlethe (1set Benchpress, Squats and Deadlift).

I would like to improve my strength endurance now cause of the bar training. Due to this fact i would like to show u a part of my training at following exercise:

GVT adavnced (Charles Poliquin) Pull UPs:

0week: Test: U start with that weigh at where u can do 20 reps with out exhaustion!

1week: 10sets á 6 reps ;cadenza: 40X1 60sec. break; weigh body
2week: 10sets á 5 reps ; same like above ; weigh +4% (2,5kg) = +2,5kg
3week: 10sets á 4 reps ; same like above ; weigh +4% (2,5kg) = +5kg
4week: 10sets á 6 reps ; same like above ; weigh +4% (2,5kg) = +2,5kg
5week: 10sets á 5 reps ; same like above ; weigh +4% (2,5kg) = +5kg
6week: 10sets á 4 reps ; same like above ; weigh +4% (2,5kg) = +7,5kg

7week TEST: 12 reps +5kg should be able!

U can do the same formula on dips, push ups and so on.

Additionally i preferr a second exercise to every big muscle group ( shoulder, breast ...): Tricep Push UPs with 3 sets á 8-12 reps !

Be aware of the fact that this training is a high intensity training.

cadenza: 40X1, means 4 seconds negative, 0 sec. at the bottom, X sec. eXplosive up, 1 sec. on the top

Finally i would say that this training is nothing new but hope that u understand my schema.

Thank u!
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Jess



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Join date : 2011-01-12

PostSubject: Re: GVT adavanced   Fri Jan 21, 2011 9:07 pm

I did this stuff years ago with front squats after reading Muscle Media 2000 with Poliquin's article. Your strength endurance will go up for sure, and your muscles gets bigger. I wasn't quite as planned as your routine. Basically, I didn't have much weight to work with, so I just loaded up and would fight for 10 x 10 reps with 1 minute rest. I probably did too much sometimes; I missed a lot of lifts in the later sets. Never did it with pullups because I was never strong enough.
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kingfish

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Posts : 26
Join date : 2011-01-08
Location : Vienna Austria

PostSubject: Re: GVT adavanced   Sat Jan 22, 2011 8:21 am

This ist the GVT adavanced. The idea of Poliquin was e.g.:

GVT - normal
5x5 - strength
GVT- advanced

This are the big 3 steps in his training circle.

Its no problem if u cant do 10x10 pull ups. U can start e.g. with 10 sets á 3 reps and increase the reps every week by 1 at the last set. The adavance would be that u can do at least 10x4 reps.

Good LUCK. Smile
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