I started doing 10x10 about 3-4 months ago. I do a 3 day split (legs, chest & back, shoulders & arms). I have two different workouts for each body segment, so I only repeat every 6 days. After about 2 1/2 months, I shifted to 8x8 which I am still doing now. In another month or so, I’ll probably go to 6x6.
Anyway, I’d say I put on about 7 lbs of muscle during the 10x10 phase. Unfortunately, I followed the “eat big” advice I hear so much on this forum, and put on a good deal more fat.
BTW, about a week ago, I tested my deadlift 1RM, and managed a 20 lb PR (up to 270 lbs from 250). Now on the 8x8 I’m deadlifting 190 lbs. So, it seems that the lighter high volume training actually increased my strength.
I’d classify myself as an intermediate trainee. I’ve been lifting on & off for years, but steadily now since early 2007. I’m 55, and have some joint problems, so pushing really heavy weights probably ain’t gonna ever happen. My strategy is gradual increases in weight to give my body plenty of time to adapt. Several times in the past, I’d get injured by pushing too fast, and have to reset to lighter weights. That might work for a guy in his 20’s, but it doesn’t seem to be doing it for me.
Now I’m trying to lose some fat without losing the gains I’ve made.
Anyway, I hope that some of this is helpful.
Edit: I should have re-read AGVT first! Looks like the program calls for 10x5, not 10x10. I’m doing sometheing more akin to the original GVT program.[/quote]
Cheers for the feedback mate.
I found after 6 weeks on the original GVT that my bodyweight had actually dropped 3lbs. However, I’m not convinced this was lean tissue because I enjoyed post-workout muscle soreness after most sessions, and was also able to add reps to sessions most workouts. I also felt a visible change in my pecs, which has traditionally been a weak spot for me, so that was very encouraging.
As stated earlier, I’ve just begun Advanced GVT and I can’t recall when I’ve ever been as sore in the lats, intercostals and abs after the 10x5 chins. My abs still hurt three days later - a feat never achieved even when using a variety of direct ab work, e.g. crunches, hanging leg raises, etc.
I’m consciously ensuring to eat more so I don’t expect any weight loss. Some simultaneous fat loss and muscle gain would be nice but 'm not convinced that is likely when training naturally. However, we will see. Main objective would be a 4-5lb lean tissue gain for the 55-day training programme.