read the bloody article and learn how to do chin up/pull ups from one-rep-failure-with-half-ass-ROM to 12 strict pull up/chin ups.
anyway. one bloody good workout routine.
GVT = germen volume trainng.
i personally think its about as crazy as boris sheiko, not smolov tho, smolov is out of this world. i bet pizzaboy is puking everyday and dont have to post on the forum xD
QUOTE
Day 1: Chest and Back
A-1: Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds
A-2: Lean-away Chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds
B-1: Parallel Bar Dips
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
B-2: One-Arm Arc Dumbbell Rows
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Day 2: Legs
A-1: Back Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds
A-2: Lying Leg Curls, feet pointing away from the body
10 sets of 5 on a 40X0 tempo, rest 100 seconds
B-1: Dumbbell Lunges
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds
B-2: Romanian Deadlifts
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Day 3: Off
Day 4: Arms
A-1: Incline Off-Set Dumbbell Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds
A-2: Close Grip Bench Press
10 sets of 5 on a 30X0 tempo, rest 100 seconds
B-1: Thick Bar Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds
B-2: Seated EZ Bar French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds
Day 5: Off
Day 6: Chest and Back
A-1: 30-degree Incline Barbell Presses
10 sets of 5 on a 40X0 tempo, rest 100 seconds
A-2: Close Parallel Grip chin-ups
10 sets of 5 on a 40X0 tempo, rest 100 seconds
B-1: Flat Dumbbell Presses
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
B-2: One-Arm Elbowing Rows (the elbow comes out to the side, as if you were elbowing someone in the chops)
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds
Day 7: Legs
A-1: Heels Elevated Front Squats
10 sets of 5 on a 40X0 tempo, rest 100 seconds
A-2: Lying Leg curls feet inward
10 sets of 5 on a 30X0 tempo, rest 100 seconds
B-1: Farmer's Walks
3 times 50 yards, rest 90 seconds
B-2: Glute-ham Raises
3 sets of 6-8 on a 40X0 tempo, rest 90 seconds
Day 8: Off
Day 9: Arms
A-1: Seated Zottmann Curls
10 sets of 5 on a 30X0 tempo, rest 100 seconds
A-2: Low decline close grip bench presses
10 sets of 5 on a 30X0 tempo, rest 100 seconds
B-1: Scott Bench Close-Grip Reverse Curls
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds
B-2: Low Pulley French presses
3 sets of 6-8 on a 30X0 tempo, rest 90 seconds
Day 10: Off
Day 11: Do the Day 1 routine using Workout 2 pattern
Continue for 55 days, making the rep adjustments as outlined.
sauce :
http://www.t-nation.com/readArticle.do?id=658759This post has been edited by jones007: Aug 13 2007, 09:10 PM 
Aug 6 2007, 12:51 PM
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