Free Workout Routines
Home > Bodybuilding Workouts > Top 3 Toughest "Underground" Bodybuilding Routines Ever Created

Top 3 Toughest "Underground" Bodybuilding Routines Ever Created

...Gain As Much As 8-15 lbs Muscle Growth Within 2 Months!

tough bodybuilding workouts

We're going to be looking at in what our opinion are the three toughest unknown bodybuilding routines on the planet earth, with the goal of extracting the concepts so that you can apply them to your training.

Keep in mind these insane bodybuilding workouts are designed for building muscle mass, not necessarily strength or power. leave no choice but for the body to adapt and grow.

In order to build an elite level physique you have to use advance training methods, as well as follow a strict bodybuilding diet. That's exactly what these workout routines are, super high intensity advanced training techniques. 


===========================
Contents
1. German Volume Training (GVT)
2. 20 Rep Breathing Training
3. 1-10 System
===========================

1. German Volume Training (GVT)

Effectiveness Rating:
 /5

What happens when you fuse supersets, rest-pause method and negative training? You get an insane training system called German Volume Training (GVT), and extremely freakish muscle gains, like 8-15 pounds within 2 months according to world-reknown strength coach Charles Poliquin.

Charles
Poliquin is an elite-level strength coach that has trained olympic gold medalists, as well as profesional NHL players such as Chris Pronger, Joe Nieuwendyk and Al MacInnis. With it's origins from Eastern Europe, Charles helped popularize GVT in the United States when it was discovered that he was using this method to train his Olympic athletes clientele.

GVT also referred to as the "10 Sets Method".
Here's how the training system works., select one compound exercise (e.g., squats, tricep dips, pull-ups, bench press) for a specific bodypart and perform 10 sets of 10 reps with the same weight. To determine the appropriate weight to use, use the weight that you can perform 20 reps to failure, which is roughly 60% of your 1 rep maximum (RM). For example, if 350 lbs is your 1RM for squats, use 210 lbs. Once you're able to do 10 reps for the entire 10 sets, increase the weight by roughly 5%. You can include an additional 3 sets of 10 reps of another exercise for each bodypart only after you've finished the 10 sets. 

Take roughly 3-4 seconds to lower the weight (negative/eccentric phase) and 2 seconds to raise the weight (positive/concentric phase). This tempo is expressed as 4-0-2 (4 seconds lowering weight; 0 seconds pausing at the bottom of the motion; and 2 seconds raising the weight).

It's highly recommended that you bring a stopwatch with you so that you can accurate stick to the recommended rest intervals. Adhering to the prescriped rest intervals is part of what makes this training program so difficult, demanding and effective. The first few sets will feel easy to you and you'll feel like you don't need to rest for the prescriped rest interval, but stick to it. It will get tougher as you progress through the ten sets, by the six or seventh set you'll be savoiring every milisecond of rest you can get.

Weight Used: 60% of 1RM
Rest Between Sets: 60-90 seconds 
Training Frequency: 2 days on, 1 day off. Use this program for four weeks.
Comments: The following bodybuilding workouts are the non-superset version of GVT.

GVT Workout - Day 1
Chest & Back
Exercise Sets Reps Tempo Rest Interval
(in seconds)
Flat Barbell Bench Press 10 10 3-0-2 60
Barbell Rows 10 10 3-0-2 60
Machine Flyes* 3 10-12 3-0-2 60
Lat Pulldowns 3 10-12 4-0-2 60

*These exercises are supplemental, not mandatory for the workout. It's a good way to hit the different muscle fibers around the area and finish off the workout.


GVT Workout - Day 2
Legs & Abs
Exercise Sets Reps Tempo Rest Interval
(in seconds)
Squats 10 10 4-0-2 60
Lying Leg Curls 10 10 3-0-2 60
Donkey Calf Raises 3 15 2-0-2 60
Hanging Knee Ups 3 failure 3-0-2 60


GVT Day 3 - Rest & Recovery Day


GVT Workout - Day 4
Shoulders & Arms
Exercise Sets Reps Tempo Rest Interval
(in seconds)
Military Press 10 10 3-0-2 60
Parallel Bar Dips* 10 10 4-0-2 60
Standing Barbell Curls 10 10 3-0-2 60

*Use a "dipping belt" to add weight to this exercise.



GVT Day 5 - Rest & Recovery Day


[Back to top]
==================================================

2. 20 Rep Breathing Training

Effectiveness Rating: /5

Have you ever heard of "breathing squats?" Breathing squats is a favorite among hardcore bodybuilders. For this training style they do 20 reps squats with weights they can only do 10 reps for. You probably asking, "how is that possible?" Here's how breathing squats work, the after each rep, you pause and take a deep breath before you perform the next rep. Once you get past 10 reps you can take as many breathes as you need.

This concept of pumping out high reps with very heavy weights can be applied to any bodypart. It's best to use this methods to shock a lagging bodypart. To perform this workout, pick a compound exercise and use a spotter or if you don't have a spotter use safety pins and/or the Smith Machine (if able to).

Here are a few different workouts you could use.

Chest
Exercise
Sets
Reps
Breathing Smith Machine Bench Press
1
20
Dumbbell Flyes 3 10


Back
Exercise
Sets
Reps
Breathing Deadlifts
1
20
Close-Grip Pulley Rows 3 10


Squats
Exercise
Sets
Reps
Breathing Squats
1
20
Leg Extensions 3 10


[Back to top]
==================================================

3. 1-10 System

Effectiveness Rating: /5

Apparently this is one of Arnold Schwarzenegger's favorite bodybuilding routines. For this method, what you do is load up a barbell with a weight you can do for only one rep (1RM). Do the one rep and then immediately strip off enough weight that allows you to do an additional two reps and do the 2 reps immediately without rest (so in total you've done three reps so far), then without resting, drop to a weight that you can do 3 reps for and perform the 3 reps. Keep doing this until you do 10 reps for your final set. The total number of reps after your done will be 55 reps (1+2+3+4+5+6+7+8+9+10).

With the 1-10 System you'll want to load up the barbell will a lot of really small weights. You can do the 1-10 system for any bodypart that you feel needs to a kick-in-the-butt. You only need to do one 1-10 set per bodypart for the day.

Here are some good exercises for using the 1-10 system:
  • Barbell Curls
  • Barbell Rows
  • Barbell Squats
  • Bench Press
  • Deadlifts
  • Lying Tricep Extensions with Ez-Curl Bar
  • Military Press

[Back to top]


Return from Top 3 Toughest "Underground" Bodybuilding Routines to Bodybuilding Workouts

 
Exclusive Lean Body eCourse
My free gift for You!
Sign-up now to get Free Instant Access to the secrets that athletes, fitness models and bodybuilders use to
Build Muscle And Burn Fat Simultaneously!

Our Sponsors