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Back when I was in college, I became fascinated with bodybuilding, and one writer that I absolutely loved to read from was Charles Poliquin. In one article, he describes a process called the German Volume Training, which is a 10 set x 10 rep workout with 1 rest in between. Well, I'll post the article here:http://www.bodybuilding.com/fun/luis13.htmGive this a brief look and let me know what your thoughts are on it, and if this would be a bit excessive for CNS or CBL. The point is that you are training towards fatigue for all your muscles; but you won't be lifting heavier weights as you would with the shockwave protocol.I'm three weeks into shockwave, and I'm thinking about trying this in about a month and a half (yeh, I'm thinking ahead). Any flaws with this?
I think it would be a push for CNS, but could work great for CBL
You're just going to have to try it and see how it works. I tried GVT once and it sucked for me, way too much volume. However it may work for you but as someone said bad routine for CNS. Also might be a good idea to look into getting HBCD to drink during those workouts to keep you going. They are rough.
Doing it post CN would be a great way to destroy glycogen but I would try and do it all week you'd die.
Back when I was in college, I became fascinated with bodybuilding, and one writer that I absolutely loved to read from was Charles Poliquin. In one article, he describes a process called the German Volume Training, which is a 10 set x 10 rep workout with 1 rest in between. Well, I'll post the article here:http://www.bodybuilding.com/fun/luis13.htmGive this a brief look and let me know what your thoughts are on it, and if this would be a bit excessive for CNS or CBL. The point is that you are training towards fatigue for all your muscles; but you won't be lifting heavier weights as you would with the shockwave protocol.I'm three weeks into shockwave, and I'm thinking about trying this in about a month and a half (yeh, I'm thinking ahead). Any flaws with this?
GVT programs tend to have one main exercise @ 10 x 10, using a weight you can get 15-20 reps with, resting only 30 sec. btw. sets. By set 4 or 5, you begin feeling it. By set 8-ish, you will barely be able to get through.If you keep your overall volume to 24 sets per day (3 days a week), and save the 10 x 10 for a weak bodypart, you should be able to do it on CNS. You will have to REALLY rely on compounds for the remainder to get as much bang for your buck as possible.An possible Pull day, where biceps are lagging:Deadlifts 4 x 10Barbell Bent Rows 4 x 10Nuetral-Grip Pulldowns: 3 x 10Wide-Grip Upright Rows: 3 x 10Barbell Curls: 10 x 10 (GVT method)CBL would be your best bet, but you could work it on CNS. Just remember... GVT isn't so much about strength, and some people find their strength is DOWN after a GVT cycle. It is more about pump, shock and size... which is MORE suited to CBL. Doesn't mean you can't grow a LITTLE on CNS.Cory
Great advice you guys! I'll take it into consideration, I actually love challenges like this. As long as its not cardio, I'm fine.Cory, taking your strategy into consideration, I might actually replace a level X on the shockwave protocol with a 10 X 10 of that exercise. It'll be interesting to see how that'd pan out for now. Then move on to GVT in another month and a half. I'm not all that concerned about strength training, I just wanna look good and look healthy so I can friggin prove my friends and family that I was right with my choice of diet and exercise.I saw significant progress thus far, same weight, and I'm happy about it.
Great advice you guys! I'll take it into consideration, I actually love challenges like this. As long as its not cardio, I'm fine.Cory, taking your strategy into consideration, I might actually replace a level X on the shockwave protocol with a 10 X 10 of that exercise. It'll be interesting to see how that'd pan out for now. Then move on to GVT in another month and a half. I'm not all that concerned about strength training, I just wanna look good and look healthy so I can friggin prove my friends and family that I was right with my choice of diet and exercise.I saw significant progress thus far, same weight, and I'm happy about it.
Ok I will re phrase my recommendation, I personally love programs like fst-7 and GVT they are fucking bad ass! Butt you do have to reduce your weight significantly in order to do them and thats never a good idea while dieting, as strength loss is much easier. I think you could handle it and I know I could but GVT was specifically designed for the off season to build muscle and poliquins cutting programs are based solely on heavy lifting to maintain muscle. I did the whole high rep low car cutting thing and I definitely lost strength.
If you are on CNS, have a look at German body Comp for athletes workout.http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/291/German_Body_Comp_for_Athletes.aspxThis is aimed more a fat loss than GVT. Im on CNS and using it at the moment & really enjoying it.
If you are on CNS, have a look at German body Comp for athletes workout.http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/291/German_Body_Comp_for_Athletes.aspxThis is aimed more a fat loss than GVT. Im on CNS and using it at the moment & really enjoying it.
Holy sweet jesus! I'm really not familiar with some of these exercises. Looks like fun though! I'll give this one a go after I finish my shockwave. The big thing I noticed about poliquin routines is the tempo, it's not the weights, it's the rate of movements. What's amazing about that is you could really standout in the gym if you're slowly lowering yourself in squat position, then exploding upwards; where as the typical squatter would make the lowering and rising the same speed. I'd have to seriously take some weights down a notch to handle this.
I'm using a routine with the 4010 🙂 I really like it actually. It burns!
I'm using a routine with the 4010 🙂 I really like it actually. It burns!
Fairy, the GVT advanced is using a 5010. I've done slow tempos like that before.. I hate them. Absolutely hate them. Getting the pump and quick bursts are always been my favorite things to do, but slow moving paced, I never got used to them.. too long.. too the burn can be unbearable.. and I just feel utterly useless at the end instead of being so pumped up and revved by the end of the workout.I'm looking forward to the work out... but at the same time.. I'm NOT.. 😛
In my opinion you should never pace the cocentric portion of the rep. It should always be explosive as possible. I can understand a slow eccentric, but I have never seen a benefit from a slow cocentric.
I'm using a routine with the 4010 🙂 I really like it actually. It burns!
Fairy, the GVT advanced is using a 5010. I've done slow tempos like that before.. I hate them. Absolutely hate them. Getting the pump and quick bursts are always been my favorite things to do, but slow moving paced, I never got used to them.. too long.. too the burn can be unbearable.. and I just feel utterly useless at the end instead of being so pumped up and revved by the end of the workout.I'm looking forward to the work out... but at the same time.. I'm NOT.. 😛
LOL. Yeah, it's gonna burn.Thing is, you need to switch-up training tempo just as you switch up programs, as your body adapts. That is the best way to keep growing (size & strength).Cory
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