GVT is a highly successful training technique typically used by powerlifters, bodybuilders, and olympic level lifters to reach new and higher training goals, and to break through plateaus in their training. That’s not to say it won’t work for intermediate weightlifters looking for a challenge, and for newcomers, this is important to learn so you can put it to the test later. Knowledge is power!
GVT involves 10 sets of 10 repetitions of the same weight for a compound lift. These are designed to work large muscle groups to their absolute max. Think squats and lat pulldowns, not leg extensions or side lateral raises. Start with a weight that you can lift for 20 repetitions or 60% of your one rep max. This weight may feel light for the first few sets, but if you stick to 60 second rest periods (as you should), it won’t feel light for very long.
GVT should be used on the first one or two exercises of your workout, and then you can finish up with one or two other exercises with a lower number of reps.
An example leg workout for GVT would be:
Barbell squats
· 10 sets of 10 reps with 60-90 seconds of rest
Lying Leg Curls
· 10 sets of 10 reps with 60-90 seconds of rest
Leg Extensions
· 3 sets of 12-15 reps with 60 seconds rest
Walking Lunges
· 3 sets of 12-15 reps with 60 seconds rest
Typically, you will need to incorporate more rest days with GVT, as the muscles are worked very intensely. Each muscle group should only be worked once every 6 days maximum! Try a split such as the following:
Monday – Chest/Triceps
Tuesday – Back/Biceps
Wednesday – Off
Thursday – Legs
Friday – Shoulders
Saturday – Off
Sunday – Off
With GVT, you will need to maximize your recovery days to help repair muscle tissue. Make sure to eat enough protein and carbohydrates, and have fun incorporating this workout into your fitness arsenal!
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