T Nation

GVT Training Lagging Bodyparts


#1

Hey, does somebody now how i can train gvt and bring up my sidedelt - rear delt and back tickness?
I train the basic gvt routine.
Hope somebody can help me


#2

[quote]janmorten wrote:
Hey, does somebody now how i can train gvt and bring up my sidedelt - rear delt and back tickness?
I train the basic gvt routine.
Hope somebody can help me[/quote]

For back thickness, horizontal pulling is your friend.

For rear delt development, any form of pulling as well as rear delt isolation exercises (rear delt flyes and machine reverse flyes) are your friends.

Back/Rear Delt Workout (semi-GVT style):

4x6-8 Deadlift (use a weight you can probably do for eight solid reps and focus on form)
10x10 DB Row
3x10-12 Wide Grip Lat Pulldown or Wide Grip Pull Ups
3x10-12 Rear Delt Flye Machine

Too much volume for my liking, but your asking for German “Volume” Training.


#3

Hey, thanks for your answer.
Do you have a link that i can read more abut this problem?
i think i will do somthing like this:

Day 1
Incline Dumbbell Presses 10x10
Wide-Grip Pull-Ups 10x10
Bent-Over Rows 10x10

Day 2
Back Squats 10x10
Lying Leg Curls 10x10
Calf Raises 10x10

Day 3
Seated DumbbellLateral Raises 10x10
Bent-Over Dumbbell Lateral Raises 10x10
Parallel Bar Dips 10x10
Incline Hammer Curls 10x10

Look this ok?


#4

IF your shoulders are healthy consider:

A1) Narrow grip neutral or supinate chin-ups - 10 sets of 10 rest 90 seconds
A2) Barbell behind neck press - 10 sets of 10 - rest 90 seconds

B1) rear delt laterals - 3 sets of 10-12 rest 10 seconds
B2) face pull / rope to neck - 3 sets of 10-12 rest 60 seconds

C1) Medial delt DB Laterals - 3 sets of 10-12 rest 60-75 seconds

Do 3 sets of 6-8 reps of scapula retractions with 6-8 second isometric holds before the workout along with some arm external rotator work. Make sure your shoulders are well warm-up up before you start the behind the neck pressing.

If your shoulders are not healthy switch in seated Arnold press or seated DB press for behind the neck BB press or pay for a good quality assessment and program.


#5

Hey thank but hav should my whole routine look like?
Can you set it up for my?

best regard