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Kris Gethin's Muscle-Building Trainer, Day 30

The volume in today's GVT chest workout is so high that people working out next to you will get sore. Think big numbers, big results, and a big chest!

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Ask a random lifter in the gym what he knows about German volume training, and he'll probably tell you, "Ten sets of 10." That's true, but it makes the training system sound longer and slower than it actually is. The way Kris Gethin performs GVT is every bit as urgent and explosive as 3 sets of 10 would be for anyone else.

Day 30 chest and abs
Watch The Video - 10:09

How does Kris achieve this incredible level of mental intensity? As he explains in today's workout, it's through year after year of dedicated mental training. His pre-workout meal isn't a time for checking email or watching TV. He's already performing a workout in his mind, and by the time he gets to the gym, there's no stopping him.

This, he says, is the "secret supplement."

Workout Notes

  • Stretch out your abs and pecs between sets. Don't just sit on the bench like a toad.
  • Try to stick with the same weight for as long as possible in the initial 10 sets of 10, but if you find yourself falling well short of the rep range, step down as necessary.
Chest and Abs

Dumbbell Bench Press

10 sets of 10 reps, rest 45-60 seconds
Dumbbell Bench Press Dumbbell Bench Press


Incline Dumbbell Flyes

5 sets of 10 reps, rest 60-90 seconds
Incline Dumbbell Flyes Incline Dumbbell Flyes


Decline Dumbbell Bench Press

5 sets of 10 reps, rest 60-90 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press


Weighted Crunches

10 sets of 10 reps, rest 45-60 seconds
Weighted Crunches Weighted Crunches



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Hope hates on me. I go to bed with hope but something jolts me every 30 minutes. It’s a live wire of disturbance, disruption and mental disfigurement. I hate this repetitive hate machine. It’s a virus I am dealing with constantly. I don’t who or whats inviting it in but its an unwelcoming guest. I find it so easy to characterize it by the day and pulverize these thoughts in the workout. By night, they become reinforced and resolved to take me to the bottom of weakness and watch me drown. I think this is why my resolve is so tight during the day. I have to repent for their previous nights torture and then feed myself enough red blood cells to survive the following night. It sucks but I live it. There are people that deal much worse than that. I can deal with it. I just have to accept more than I reject.

After I completed 10 sets of flat DB press as my very first exercise in the gym this morning, the video crew asked if I could talk. I had forgotten they were there. It seems odd to me now when people ask how I can train in front of a live audience or a film crew. Its easy of you aren’t there. I’m not present at all. I am lost by the maze of muscle fibers wrapped around me. The vibrations of intensity mute the sounds of my fears. I see everything move as if I am experiencing an earthquake. I don’t see myself as a monster because I become it. I am everything but present. I cant think as a human at this time. That wouldn’t have the strength or appetite for destruction I need feed on. The accomplishment and success can only come from pain and failure. I have to die in here to resurrect again out there. A human couldn’t withstand this beating and then have a need to come back to more bone-breaking torment day after day. Only an Animal has this instinct and only a Machine can survive it. A human cant be present.

When the video crew asked me to talk, I felt a rush with an inhalation like I was being pulled from dark depths to the bright sunshine and earth’s surface. It took me around 1 or 2 minutes to switch off the Machine from my eyes and clear the Animal from my brain. The visual recollection I can feed in the gym is like nothing I have experienced. I have yet to find someone I can relate this with. I wonder if they are out there. After this video series is over, I will go on the hunt. When people ask if they can train with me, they have no idea what they are asking. I try to reply without being condescending or egotistical but I don’t know how anyone can survive this pain. I only know I can because I have become it.

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