An excessive full physique circuit using the GVT model of 10×10
Do you ever end up strolling into the fitness center on a random day considering “I simply wish to completely smash each muscle in my physique as we speak”? Possibly it’s after a protracted weekend spent indulging in some drinks and unhealthy meals or after an unintended absence from the fitness center. Or perhaps you simply occur to really feel overly energetic and wish to check the boundaries of your ambition. Regardless of the motive, when a kind 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 certainly one of my favourite strategies from my bodybuilding days – German Quantity Coaching (GVT). GVT was a excessive quantity (clearly) methodology utilized by German lifters (wager you possibly can have guessed that) that was popularized by american golden period bodybuilders of the Seventies and 80s. I exploit the time period “popularized” loosely – this methodology is so taxing that few lifters have the psychological and bodily fortitude to grind via the massive variety of units and reps regularly. The construction may be very easy – 10 units of 10 reps. I sometimes 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 maintain the load heavy, however sometimes you could must decrease the load 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 massive compound actions in a circuit vogue, each using a unique space of the physique. There’s a squat for the decrease physique, Incline bench to work the “pushing” muscle mass of the chest, triceps and delts, and a rowing motion to work the “pulling” muscle mass of the again, biceps and forearms. As you may 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. Keep 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. 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 needed to make sure that you full all 10 reps. When you fail within the center or in the direction of the top of a set, rack the load, relaxation for a short 10-20 seconds then full the remaining reps. Simply to offer you an thought of what the weights for this exercise might appear 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 attributable to fatigue. In basic GVT the aim is to maintain the identical WMR10 for your entire 10 x 10, however I’ve discovered that when doing this methodology in a full physique superset vogue, that aim turns into near unimaginable. Once more, the above weights are simply an instance, you’ll need to decide on your beginning weight appropriately and go from there primarily based on how you are feeling. It’s a good suggestion to maintain observe 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 simply raise the next general poundage through the course of the exercise. That doesn’t essentially imply you need 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 couple of units. One other variable you may have a look at is time. Set a timer and see how lengthy it takes you to finish your entire 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 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 soar squats rather than 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 additionally nice for when your time within the fitness center entry to tools is proscribed. To actually problem your self, run 1 mile as quickly as you full the tenth spherical. Time your entire 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 your entire exercise together with the Run***
Effectively there you’ve it – a full physique and conditioning twist on certainly one of my favourite old skool 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.