The Way of the Lion (GVT + Cardio Acceleration)

Plan Details

The The Way of the Lion (GVT + Cardio Acceleration) routine by DavidMcGehee is a 6 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

This protocol combines German Volume Training (GVT) with Cardio Acceleration with the goal of cuttin... Read More

This protocol combines German Volume Training (GVT) with Cardio Acceleration with the goal of cutting fat quickly while preserving or adding muscle. The target audience for this is people who are experienced with exercise and at a healthy body fat percentage but looking to cut the hardest last few pounds. It should be combined with a high protein diet (ideal with intermittent fasting and carb cycle diet protocols). The exercise protocol should be done no less than 4 weeks and no more than 8 weeks. It is not for beginners, those with more than 30 lbs to lose, or those who do not have a history of working both muscle building and cardio endurance. The protocol is intense, time efficient, and will challenge those looking to cut the last 10-20 lbs of fat. GVT is 10 sets of 10 reps using major compound or multi-joint lifts. Select a weight between 50% and 70% of your one rep maximum for the lift. Do not change the weight throughout the entire 10 sets. The first sets may seem easy but you should begin experiencing failure around the 6th to 8th set (if not add more weight next time). The rep tempo is 4-6 seconds per rep and you should not complete the set in less than 45 seconds. When failure is reached perform a rest pause by racking the weight for 5-10 seconds and keep going until you hit all reps. Do not stop until all reps are hit with the same weight you started with. Suggest starting off with 50% of one rep max and adding weight each week. The sweet spot is hitting failure on the 7th set at the 9th rep so adjust weight until close to this event. But hit all reps (100 total daily) and use the rest pause to accomplish. After each lift set is completed there is no rest break. Cardio acceleration is used which means you rack the weight and immediately perform the cardio activity listed as fast of a pace as possible for 50-60 seconds. When the cardio time is up go back to the lift as quickly as possible. A ten second rest timer is in the protocol to keep you from slacking. Good luck! Feel free to let out a lion’s roar at the end of completing this as you will have earned it