Just to keep it simple my initial condition to start cycle was less than optimal. All my joints hurt like hell due to being low test from Primary Gonadal over 5-years without treatment. Going into cycle I knew Deca (NPP) would be as important as testosterone would be to help recover that lost synoval fluid and minimise pain. I KNEW heavy weights would not be an option and needed some process to focus on to build mass that would still allow me to feel like I am getting stronger on a numbers review.
Enter GVT
My end results from 20 weeks was starting at a measly 50KG total on the bench and ended up at 150KG 1RM. Even more impressive than this is after cycle in 4 weeks I progressed from 150KG to 165KG with no substance in my body to help.
Here is what worked for me.
GVT is about working out 3 days a week. Day 1 is push. Day 3 is Pull. Day 5 is legs. Two exercises a day only for 10 sets of 10 at about 60% of your 1 RM. If you manage less than 94 of the 100 reps (NEVER should a rep be assisted or a spotter help) you have too much on the bar. Three keys to GVT:
1. Cadence
2. Reps
3. Rest Between Sets
Cadence is the motion of the bar during the 10 reps. The bar should NEVER stop moving so no lockouts or pause at top or bottom. From the bottom point you should explode to the top of the motion and then take 4 seconds on the downward motion...again no pause at top or bottom.
As mentioned above you need to complete 94 or more reps with proper cadence to get the gains you are looking for. Improper cadence reps are not to be counted.
Rest between sets is to be no less than 60 seconds and no more than 90 seconds. This is where more reps give you more growth due to ATP does not have time to recover.
For me my first goal was to get to 100KG via GVT and it took a while due to I had to regrow all my skeletal muscles that were wasted from 0 testosterone. I got stuck at 75KG for about 3 weeks and had to really push to get past it but once I got to 10x10 at 75KG I was at 100KG in another 3 weeks.
Once I got to 100 KG I switched to GVT light. Instead of moving my bar weight up I moved my reps up to 10x13 then 10x15 then 10x17 then 10x20. This now allows us to enter a formula for 1RM
w (1+r/30)
In translation if you can do 10 reps of 100 kilo your 1RM is 133 KG
If you can do 20 reps at 100 kilo your 1 RM is 166 KG
If you can do 30 reps at 100 kilo your 1RM is 200 KG.
Now we all know your CNS is not going to allow you to go from 10 reps of 30 @ 100 KG to 1 rep @ 200 KG so now we switch to AGVT. Advanced GVT is just GVT but at 10 sets of 5 @ 85% or so 1 RM. Let me tell you once I accomplished 10 sets of 20 It took me only 6 weeks to get from 100 KG to 150KG using AGVT.
Once at 150 I unloaded the weight and dropped back down to 100 KG (all the heavy reps made my elbows start getting sore). and went to work at going from 10 sets of 20 to 10 sets of 30 @ 100 KG. At end of cycle I had made the 10 sets of 30 (was quick only a couple of weeks) and switched back to AGVT to push toward 200 KG. I am currently at 165 KG and moving up 2.5 to 5 KG a week off cycle. Gains are spectacular (in my opinion) but I started out as a 0 testosterone guy so i would imagine they damn well should be. Doubt I will get to above 175 KG AGVT before next cycle but the process for me is known and feel confident 200 KG will fall in the first 8 weeks of said next cycle. I know my genetic potential is above 450 lbs (pressed it in HS) so at my age should hit a wall in there somewhere.
There is so much information out on the net about GVT that anyone should be able to read and get their program in place with ease. The hardest part is lowering the weight if you lift around other guys...the penis factor comes into play a lot and it is not "manly" lol. Just keep in mind GVY is how the east Germans kicked the rest of the world's behinds for so long in weight lifting....all were juicing but the Germans had the better weight training process.
Good Luck!
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