@jujigun well 4 secs on the negative rep, 0 seconds between change in motion, 2 seconds positive rep... e.g. 4 secs on the way down from a pullup, 0 seconds at the bottom and then 2 seconds to pull yourself up :)
When I did GVT exercises were supersetted. Chest & Back was trained together so. 10 reps bench then immediatley 10 reps of B.O.R, rest 90 seconds, repeat 9 more times. Rep to failure but no forced reps. 2 compounds and 2 isolation in each work out. Isolation for 3 sets with 60 second rest.
There are good articles on T-nation about this approach. It works but is exhausting and mentally challenging.
actually. i been doin this for a month and i gained 10 pounds already so THERE. and wrestling doesnt start till january so uh.. i think i got plenty of time =P
A 402 would be 4 seconds lower the weight and two seconds to raise it. 302 would be 3 seconds lower and two seconds raise. A 312 would be 3 seconds lower pause 1 second and 2 seconds raise. Hope this makes sense
do this for a month an you will be weak as fuck
TheRimmer27 7 months ago
i dont think you should be putting 10 sets of squats then 10 sets of deadlift into the same day
considering you still have to do 10 sets of shoulder press
nbandy3 1 year ago
I don't get the tempo part, how does it work?
jujigun 2 years ago
What I mean is do you need weights at the ready and be prepared to switch?
jujigun 2 years ago
@jujigun okaii so you should have the superset excersises ready to be switched around.. try take minimal time to change from excersises...
MaNz2Kay8 1 year ago
@jujigun well 4 secs on the negative rep, 0 seconds between change in motion, 2 seconds positive rep... e.g. 4 secs on the way down from a pullup, 0 seconds at the bottom and then 2 seconds to pull yourself up :)
MaNz2Kay8 1 year ago
When I did GVT exercises were supersetted. Chest & Back was trained together so. 10 reps bench then immediatley 10 reps of B.O.R, rest 90 seconds, repeat 9 more times. Rep to failure but no forced reps. 2 compounds and 2 isolation in each work out. Isolation for 3 sets with 60 second rest.
There are good articles on T-nation about this approach. It works but is exhausting and mentally challenging.
bennyc07i 2 years ago
i allready trying it. my chest hurts alot. never before have it felt like that. its working obviously
wex5 2 years ago
i might do this 2 months before wrestling starts to rly bulk up and then go back to my regular routine during the season.
djkrankhoff 2 years ago
wrestlinghuh? u cant get bulky in 2 months. u fool. u can olny gain 10 pounds of muscle. bulky u nevr will be. pøssi
wex5 2 years ago
actually. i been doin this for a month and i gained 10 pounds already so THERE. and wrestling doesnt start till january so uh.. i think i got plenty of time =P
djkrankhoff 2 years ago
@djkrankhoff no one cares
fatgoogle1 1 year ago
@djkrankhoff no one really cares lol
fatgoogle1 1 year ago
You can switch exercises, personally i prefer to do this every 4 weeks or so rather then every workout
WeightLiftingCoach1 2 years ago
what are 402 tempos and 302 tempos
KTFO1212 2 years ago
A 402 would be 4 seconds lower the weight and two seconds to raise it. 302 would be 3 seconds lower and two seconds raise. A 312 would be 3 seconds lower pause 1 second and 2 seconds raise. Hope this makes sense
WeightLiftingCoach1 2 years ago
yea it makes sense thanks but i googles the GVT and on back and chest day it says to do decline dumbell press not a regular dumbell press
KTFO1212 2 years ago
But you never want to pause in a squat position right? Isn't that bad on the knees?
billytehbob 2 years ago