This type of training is done to build maximum muscle quickly.. it was the base programme of Canadian weight lifter Jacques Demes, a silver medalist in the la Olympic games.
It works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts,10 sets of a single exercise. The body adapts by hypertrophying the targeted fibres.
The goal of the GVT is to complete 10 sets of 10 reps with the same weight for th entire exercise. You want to begin with a weight you could lift for 20 reps to failure, 60 percent of 1RM load. Therefore if you could bench press 300lbs for 1 rep, then you would need to use 180lbs for this exercise.
New lifters follow this body split: chest and back, legs and abs, day off arms and shoulders, day off.
There is miminal rest between sets, 60 seconds for sequence 90-120 for supersetting.
For long range movements such as squats and dips use 40x0 temp, this means for the eccentric portion of the exercise is 4 seconds and the concentric part is done rapidly as possible. For curls and triceps extensions use a 3020 tempo.
Perform one and only one exercise per body part, select a part that recruits as many muscles as possible. Tricep kickbacks and leg extension is out, however squat and bench press is in.
Once you are able to perform 10 sets of 10 reps with constant rest intervals, up the weight by 4 or 5 percent and repeat the process. Refrain from performing forced reps or negatives reps.
No comments:
Post a Comment