BEFORE YOU TRAIN
- This training style will bring up lagging bodyparts due to the sheer volume there will be a hypertrophic response
- Make sure you are eating & sleeping well (since it’s stressful on the nervous system aim to remove as many “Stressors” as possible
- I highly recommend a 10-20 minute nap or mindfulness meditation prior to a GVT training day; this will give you that extra mental edge when performing the repetitive bouts of resisted movement
- The program works because it targets a group of motor units & smashes them with insane volume; 10 sets of a single movement
- The body adapts to the volume by hypertrophying the targeted fibers (increased size = increased mitochondria = adaptation)
- It turns into a meditative process as you go through the same motions repeatedly
- you can hog the squat rack for the entire set and leave the gym / go on to do your accessory work; no more waiting in line between sets if you train at a crowded busy facility
- You must complete ten sets of ten reps with the same weight for each movement.
- use a weight you can move for 20 reps – failure if you had to.
- For most that would be 60% of your 1RM; so if you can bench press 135 kilos for 1 rep, you would use 80 kilos for this exercise
- 60 seconds between sets
- The first sets wont feel heavy – dont be discouraged, since there is minimal rest between sets
- Use a timer to keep track of your rest periods; as the sets add up your willingness to extend your rest periods will creep on you; use the timer, rest for 60 seconds and go; no matter what. Unless your form is breaking then lower the weight by 5%
- Perform one movement per muscle group; i.e: Legs = Squats OR Lunges OR Deadlifts OR Nordic curls
- Since this is such an intense way to train, it will require longer rest duration. one GVT session per week is great.
- Once you’re able to do 10 sets of 10 with increasing ease, add 5% to the weight you are lifting. However NO cheat reps or negatives. The sheer volume will take care of the hypertrophy.