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Top 3 Toughest "Underground" Bodybuilding Routines Ever Created
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.
*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.
*Use a "dipping belt" to add weight to this exercise.
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==================================================
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.
[Back to top]
==================================================
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:
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Return from Top 3 Toughest "Underground" Bodybuilding Routines to Bodybuilding Workouts
Top 3 Toughest "Underground" Bodybuilding Routines Ever Created
...Gain As Much As 8-15 lbs Muscle Growth Within 2 Months!
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:
/5What 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
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 |
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==================================================
Effectiveness
Rating: 
/5
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
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