Originally posted by cblax2000
Thanks for the advice, btw why is the tempo so important when utilizing GVT? A 4 second negative for the major exersises is a little longer than I usual for me. I try to keep the correct tempo, sometimes I forget, just wondering what the benefits are of the 4-0-2 tempo. Thanks
You have to realize that GVT is not some commercal friendly workout program. It is a tried and true training method from the Eastern European Bloc that enabled their athletes to jump weight classes quickly - and improve strength. Changing it in any way will change how it works. So stick to what the East Bloc coaches outlined, or Charles Poliquins interpretations unless you are very familiar with it and how it works.

I personally am using it as a light workout intensity for a certain bodypart. And I use the 10 sets, 10 reps method for that bodypart and that is it. If I do not use the correct tempo, RI's, or load (most common is to go to heavy - 60 percent 1RM is all it takes and add to it for subsiquent weeks... it is easy to go up 10lbs on a flat bench press every week) - I find I will not hit the adrenelin release (an immediate supercompesation) on the 6-7th set. I also have found that when using GVT for Back or Chest days that allowing a little more than 60 seconds - more like 90, produces better results.

I basically use the Advanced Trainee program in Poliquin's article for "light" days. However, GVT is anything but light - but compared to a strength day using Positions of Flexion or a Holistic day - GVT is much simpler to do. And I very my intensities. But 10 sets, 10 reps, flat pyramid in a short time has a very high power factor for that workout... for that bodypart.