![]() ![]() The wrong interpretation is that you need to have at least 80 percent of your max on the bar. So you recruit all the recruitable fast-twitch fibers when you must produce around 80 percent of your maximum force potential at that moment. That's because these fibers have the greatest hypertrophy potential. What are maximally effective reps? Reps in which you're recruiting and stimulating as many muscle fibers as you can, mostly focusing on the growth-prone fast-twitch fibers.Īs early as 2007, in my book "High-Threshold Muscle Building," I wrote how recruiting and stimulating fast-twitch fibers was the key to stimulating maximum growth. Now let's look at it through the "maximally effective reps" approach developed by Chris Beardsley. (And if you need twice the work to get the same results, it's an inferior protocol.) Nevertheless, at best, it indicates that 10 sets is no better than five. For strength and size, the five-sets group seemed to get superior results, but it wasn't significant. The GVT group even started losing lower body mass between weeks 6 and 12. Both groups used 60-80 percent of their 1RM over 12 weeks and found no significant difference between the two groups (2). In another study, researchers compared lifters doing five sets of 10 to lifters doing 10 sets of 10. Sure, the GVT group also gained size and strength, but less than the five-sets group.Ģ. (1)Īfter six weeks, the five sets group had significantly more muscle growth and strength gains than the 10-sets group. They used a three-day training split and mostly multi-joint exercises. compared six weeks of 10 sets of 10 reps to doing just five sets of 10 reps. Let's first look at actual scientific studies that researchers did on 10 x10.ġ. ![]() But in reality, as long as we talk about 10 sets of 10 reps with short rest intervals, we're talking about GVT. These are the characteristics of modern GVT. So a set of ten reps would last 50 seconds under load. You'd do each set typically using a 3020 or 4010 tempo – lower slowly, lift fast(er), no pauses at the bottom. ![]() ![]() Also, each muscle group would be trained directly once a week.Ĭoach Poliquin also added the tempo variable. Two assistance exercises would be added (B1/B2) and performed for just three sets of 10-12 reps each. The cornerstone of each workout is two antagonistic exercises, each done for 10x10. In his variation, you'd do 10 sets of 10 reps on two exercises per session. Coach Poliquin added the antagonistic pairing to GVT. But as you accumulate fatigue from set to set, the last three rounds are very hard. At 60 percent, you'd typically be able to perform 15 to 20 reps. At first, the weight feels light for the number of reps prescribed. You do 10 sets of 10 reps with 60-120 seconds of rest between sets using 60 percent of your maximum on the lift. GVT is first and foremost a loading scheme. ![]()
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