GVT vs regular 5 day Split

getbig89

Member
So I'm going to be running Halotest 25, 6 weeks, 50/50/75/75/75/100

What I originally had planned was a split like this:

First two weeks PHAT (kind of transition from the 5x5 im on, into hypertrophy stage):

Day 1: Lower Power
Day 2: Upper Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Last 4 Weeks:

Monday: Chest/Back Hypertrophy
Tuesday: Shoulders/Bis/Tris Hypertrophy
Wednesday: Rest
Thursday: CHest/Back Hypertrophy
Friday: Legs (might switch to saturday)
Saturday: Shoulders/Bis/Tris

(Legs are a genetic strength, already big, only need to be hit once)

With this split I'd be doing around 18-20 sets for the bigger muscles and 14-16 for the smaller ones.

However, I was considering using the GVT method instead, although I dislike the idea of one exercise and only hitting a body part once a week. (I know of OVT but again I dislike the idea of having 6 chest workouts in 6 weeks.) I've done the PHAT before so I know that I can handle doing a body part 2x a weak, with the right diet, and in this case gear.

1rms: Flat Bench 315, Deadlift 500, Squat 550, not sure about BB rows probably 200-220ish?

Any thoughts or suggestions? Experience with GVT?

Thanks for the help.
 
GVT is awesome for hypertrophy, sub optimal for maximal strength and boring as hell.

If I was desperate to put muscle on in a short space of time I would feel happy turning to it but I find it very tedious.

If you were going to do GVT properly you would hit chest six times over a thirty day period, not six times over six weeks. :)
 
Ah yes I misread that, I thought it was once every 7 days. It just seems like I'm better off doing the 5 day split I had listed. It's more sets and different exercises...and I wouldn't say I'm desperate for size, but it is my main goal.
 
Combine what u like from different routines. For the past few weeks I have had great success. The next week some reps change and some exercises change. Example of this week:

Monday: flat bench 7x6 heavy
T-row 7x6 heavy
Abs
Tuesday: squats 10x10
Leg curl 5x10
Calf raise 5x10
Wednesday: off
Thursday: shoulder press 10x10
Bi's and tri's 10x10
Friday: deadlift 5x5
Incline press 3x12
Facepulls 3x12
Abs
 
do you think it would be too much to do GVT and my routine? since im doing everything but legs twice a week? I think it would actually be less sets that way than if I did it my original way. (my split would have been 40 sets for bigger muscles and 30 for smaller for an entire week. combining the two would lower it since its only 10 sets vs 15 or 20) just a thought.
 
FYI -- i combine 5/3/1 and gvt.

i do 5 3 1, then my back off work is half of gvt, but i use about 70% or so and do 5 sets of 6 (i've seen 60% for 10 of 10, and 70-73% for 10 sets of 6 for GVT), so i'm doing 5 sets of 6 alternated with an opposite movement (so rows vs bench, pull ups vs chins, etc). for my light week, i do straight GVT 10 of 10 (so 3 workouts in a week instead of 4).

it's a harder light week for sure, but the weights are light and it gives me a chance to mix it up (say incline DB instead of bench, db presses over Barbell, etc).

it has been hitting the sweet spot IMO for strenght and hypertrophy. I also mix in arm, ab, calf work after the bigger lifts.
 
I just feel that doing say 12-14 sts with multiple exercises and about a min rest would be more effective than 10 sets of the same exercise
 
getbig89 said:
I just feel that doing say 12-14 sts with multiple exercises and about a min rest would be more effective than 10 sets of the same exercise
Click to expand...

That's fine that you feel that way, so then forget about GVT, don't try and do half and half. Read some scientific papers about causes of hypertrophy if you are mostly looking for size.
 
Thanks for the help. Any suggestions on a post cycle routine? Im not sure if I should switch back to a strength routine, a Hypertrophy routine, or a combination like phat.
 
I'd probably stay with the same program through PCT, just to make it a bit easier to really see whether or how much strength you are losing. Plenty of guys get frustrated on switching to a different workout in PCT and seeing lifts go "down" but when you switch routines, its not like you necessarily are using the same working weights anyhow.
 
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