An excessive full physique circuit using the GVT model of 10×10
Do you ever end up strolling into the gymnasium on a random day pondering “I simply wish to completely smash each muscle in my physique right this moment”? Perhaps it’s after an extended weekend spent indulging in some drinks and unhealthy meals or after an unintended absence from the gymnasium. Or perhaps you simply occur to really feel overly energetic and wish to take a look at the boundaries of your ambition. Regardless of the cause, when a type of days that has you thirsty for a complete physique beatdown seems, I’ve the right routine for you.
For this model of the Complete Physique Beatdown, I’ve dusted off one in every of my favourite strategies from my bodybuilding days – German Quantity Coaching (GVT). GVT was a excessive quantity (clearly) technique utilized by German lifters (wager you could possibly have guessed that) that was popularized by american golden period bodybuilders of the Seventies and 80s. I take advantage of the time period “popularized” loosely – this technique is so taxing that few lifters have the psychological and bodily fortitude to grind through the big variety of units and reps frequently. The construction could be very easy – 10 units of 10 reps. I usually use the primary set as a heat up, then on the second set attempt to go as heavy as potential for 10 reps. Because the units put on on, you wish to maintain the load heavy, however usually you could must decrease the load with a purpose to full the units.
So…10 units of 10…100 reps…sounds easy, proper? Nicely right here’s the catch. For this explicit exercise, we’re going to make the most of GVT on three huge compound actions in a circuit trend, every one using a unique space of the physique. There’s a squat for the decrease physique, Incline bench to work the “pushing” muscle tissues of the chest, triceps and delts, and a rowing motion to work the “pulling” muscle tissues of the again, biceps and forearms. As you may think about, this isn’t solely offers you an excessive full physique pump, it additionally will put your cardio and conditioning to the take a look at.
Complete Physique GVT
Superset: 10 rounds
Again Squat – 10 reps
Incline Barbell – 10 reps
T-Bar Row – 10 reps
Begin with a set of 10 on barbell again squat. Bear in mind to maintain your weight gentle for a heat up on the primary spherical. Instantly transition to an incline bench for 10 barbell presses. When you don’t have a spotter you could substitute Incline Dumbbell presses. Rack the bar then instantly hit a T-bar or Seated Row for 10 reps. Relaxation briefly, change the bar weights to a WMR10 (weight for max reps 10) and start the second spherical. Because the units progress, decrease the load as crucial to make sure that you full all 10 reps. When you fail within the center or in direction of the top of a set, rack the load, relaxation for a short 10-20 seconds then full the remaining reps. Simply to present you an concept of what the weights for this exercise could seem like:
Seated Row: 120/200/200/200/190/190/180/180/170/170
When you discover within the above instance, the weights start to decrease later within the exercise because of fatigue. In traditional GVT the objective is to maintain the identical WMR10 for the complete 10 x 10, however I’ve discovered that when doing this technique in a full physique superset trend, that objective turns into near unimaginable. Once more, the above weights are simply an instance, you will want to decide on your beginning weight appropriately and go from there primarily based on how you’re feeling. It’s a good suggestion to maintain observe of the weights you utilize, so the subsequent time you try this killer, attempt to improve weight on just a few units so that you just elevate the next general poundage throughout the course of the exercise. That doesn’t essentially imply it’s a must to begin at a heavier weight – your beginning Squat (2nd set) should still be 255, however perhaps somewhat than ending with units of 175 and 165 you retain 185 on the bar for the previous few units. One other variable you may have a look at is time. Set a timer and see how lengthy it takes you to finish the complete 30 set circuit. Subsequent time you try the exercise, maintain your weights the identical however end the exercise in a shorter period of time by taking shorter breaks. It’s all the time a good suggestion to maintain a puke bucket shut at hand.
One other model of this exercise is to make the most of all physique weight actions – physique squats or soar squats rather than the again squat, dips or push ups will get swapped out for incline bench, and pull ups replaces rows. In concept it is a lot simpler, but additionally nice for when your time within the gymnasium entry to tools is restricted. To actually problem your self, run 1 mile as quickly as you full the tenth spherical. Time the complete exercise together with the run.
Full BW GVT
Superset: 10 rounds
Physique Squat or Leap Squat – 10
Dips or Push ups – 10
Pull Ups – 10
Run 1 mile following the tenth spherical
***time the complete exercise together with the Run***
Nicely there you’ve got it – a full physique and conditioning twist on one in every of my favourite old-fashioned bodybuilding strategies. Give this one a strive subsequent time you want a full physique exercise or just wish to take your self to deep water.