Join date: 2010-03-07
|Subject: Re: Two solid routines that work. Fri Apr 22, 2011 2:23 am|| |
Hi man, today i will try this routine, it sounds intense
But i have a question, does this routine works for mass too?
Cause i need to put on a lot of mass...and im searchin a routine 2 follow for get it...Can u help me?
Join date: 2011-04-09
|Subject: Re: Two solid routines that work. Wed Apr 27, 2011 3:58 am|| |
|[Yeah i think you're right, most probably i have weaker arms. Still searching for a good routine to hit them hard. Gonna include more fruits into my diet too. Have you tried to integrate this back workout into your GVT-based workout before? |
Not sure what you mean by "this back workout". Mixed grip will not work for GVT. You have to stick with a single grip and range of motion for 10 sets. If the question is--have I used body weight training for GVT?--then yes. I'll usually superset a wider or normal grip weighted pull-up or chin-ups with GVT on chest/back day. For chest I'll do some kind of press exercise that hits the chest. Sometimes a wide grip leaning forward dip with my chin tucked and touching my collar bone.
For arm day, I like to do tricep narrow grip dips superset with narrow grip chin-ups.
You should try GVT if you need pure mass and strength gains. There is no other workout that works as well as GVT does for that. With the 90 seconds rest and alternating exercise you'll have little to no drop off until the 5th or 6th superset and then it should only be 2-3 reps that will drop off.
One more note, once you have chosen a grip (and added weight if needed) for a particular exercise, then stick with that exercise for 6 weeks (or 6 cycles if you are running 5 day cycles). You will want to be able to measure the improvement in that exercise over a 6 cycle run of GVT. And again, do not run GVT for more than the 6 weeks, take a 3 week break from GVT and do something else to allow full recoverery. You will notice a lot of growth durring the recovery phases.
Last note: Eat to recover when you are on GVT. Your body cannot grow rapidly if you are not eating to support the growth. The only exception is if you have plenty of built in energy from "fat", then run a high protein and moderate fat diet, but remove the carbs except for immediately after your workouts.
My park doesnt have mutiple grips parallel bars so i cant choose to do close grip or wide grip dips, plus i cant really do straight bar dips too(i tried) cos im not that strong yet. As im quite new to calisthenics, i dont really know any exercises suitable for the chest isolations on day 1 and the triceps compound exercise on Day 4.
Im thinking about doing wide pushups for chest isolations and diamond pushups for triceps compound, but im afraid that because they're kind of easy to me, it will affect the effectiveness of this GVT workout in building mass. Do you have any good chest iso exercises, and triceps compound exercises for this GVT other than the wide & close grip dips?
I sent you a pm but didnt know if you saw it or not!