ok so im confused do you do supersets? because what i just did was the bench 10x10 with 90 sec rest then did pull ups 10x10 90 sec rest then did 3x10-12 with flys and 60 sec. rest then did 1 arm rows 3x10-12 with 60 sec rest is that wrong?
Honestly I'm confused also here is what I did tonight....
flat bench 10x10
Right into 5x8 chest press machine... Heavy weight
Then 3x10 wide push ups..
Then
10x10 narrow press
5x10 press down
3x5 triangle pushups...
Followed by a mile run at a slow pace 6mph...
I know my arms and chest hurt durning see if they hurt tomorrow....
These are not a strict GVT routine. I will lay it out for you and hope to clear up confusion.
Sample chest and back routine:
A1) Barbell Bench Press 10 x 10 ¦ Tempo: 4-0-X-0 ¦ Rest: 90 seconds
A2) Chin Ups 10 x 10 ¦ Tempo: 4-0-X-0 ¦ Rest: 90 seconds
B1) Dumbbell Flyes 3 x 10-12 ¦ Tempo: 3-0-2-0 ¦ Rest: 60 seconds
B2) Dumbbell Rows 3 x 10-12 ¦ Tempo: 3-0-2-0 ¦ Rest: 60 seconds
Supersets are organised by letter and number scheme. All A exercises are performed in a circuit (superset when there are only two), all B exercises are the same.
You would do;
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Barbell Bench Press, rest 90 seconds
One set of Chin Ups, rest 90 seconds
One set of Dumbbell Flyes, rest 60 seconds
One set of Dumbbell Row (one on each side), rest 60 seconds
One set of Dumbbell Flyes, rest 60 seconds
One set of Dumbbell Row (one on each side), rest 60 seconds
One set of Dumbbell Flyes, rest 60 seconds
One set of Dumbbell Row (one on each side), rest 60 seconds
Tempos, 4-0-X-0 indicates a 4 second eccentric (lowering phase on all of these exercises), 0 second pause at the bottom, explosive concentric (raising portion on each of these exercises) and a 0 second pause at the top.
3-0-2-0 indicates a 3 second eccentric, 0 second pause at the bottom, 2 second concentric and a 0 second pause.
Notes: GVT is supposed to be a supserset system, not a straight sets system. If someone is doing 10 sets of chest, then 10 sets of back then this is not the proper GVT routine. This is also the same for people that do not pair antagonistic muscle groups and do two chest exercises for 10 x 10 rather than one chest and one back.
Charles said something like this to us "The problem with GVT is that many people change the recipe and think it is GVT. It is like using blueberries in an apple pie and still calling it an apple pie. It just isn't true".
I hope this helps!
Ben
