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 at the moment”? Possibly it’s after an extended weekend spent indulging in some drinks and dangerous meals or after an unintended absence from the gymnasium. Or possibly you simply occur to really feel overly energetic and wish to check the boundaries of your ambition. Regardless of the purpose, when a type of days that has you thirsty for a complete physique beatdown seems, I’ve the proper routine for you.
For this model of the Whole 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 can 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 via the big variety of units and reps regularly. The construction may 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 attainable for 10 reps. Because the units put on on, you wish to hold the burden heavy, however usually you might must decrease the burden with a purpose to full the units.
So…10 units of 10…100 reps…sounds easy, proper? Effectively 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, each using a special 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 possibly can think about, this isn’t solely provides you an excessive full physique pump, it additionally will put your cardio and conditioning to the check.
Whole 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 mild for a heat up on the primary spherical. Instantly transition to an incline bench for 10 barbell presses. In the event you don’t have a spotter you might 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 burden as needed to make sure that you full all 10 reps. In the event you fail within the center or in the direction of the top of a set, rack the burden, 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 appear like:
Seated Row: 120/200/200/200/190/190/180/180/170/170
In the event you discover within the above instance, the weights start to decrease later within the exercise on account of fatigue. In basic GVT the aim is to maintain the identical WMR10 for the whole 10 x 10, however I’ve discovered that when doing this technique in a full physique superset trend, that aim turns into near inconceivable. Once more, the above weights are simply an instance, you will want to decide on your beginning weight appropriately and go from there based mostly on how you are feeling. It’s a good suggestion to maintain monitor of the weights you utilize, so the following time you try this killer, attempt to improve weight on a couple of units so that you just carry a better total poundage through 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 be 255, however possibly slightly than ending with units of 175 and 165 you retain 185 on the bar for the previous couple of units. One other variable you possibly can have a look at is time. Set a timer and see how lengthy it takes you to finish the whole 30 set circuit. Subsequent time you try the exercise, hold your weights the identical however end the exercise in a shorter period of time by taking shorter breaks. It’s at all times 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 leap squats instead of the again squat, dips or push ups will get swapped out for incline bench, and pull ups replaces rows. In principle this can be a lot simpler, but in addition nice for when your time within the gymnasium entry to tools is proscribed. To essentially problem your self, run 1 mile as quickly as you full the tenth spherical. Time the whole exercise together with the run.
Full BW GVT
Superset: 10 rounds
Physique Squat or Soar Squat – 10
Dips or Push ups – 10
Pull Ups – 10
Run 1 mile following the tenth spherical
***time the whole exercise together with the Run***
Effectively 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.