Well, I feel like a bit of an amature posting this, but it seems I've misplaced my digital copies of OVT, Phases I & II. I still have my printed hardcopies of both, but I like to keep a digital version on hand as well.

Can anybody hook a brotha up?

I believe we have it saved on our Mac at home.

<b>*Calling Ko* </b> Can you check? Email to both Machine and Ike?

.

.

Here's Phase 1:

Somewhere in the dreaded 1990s, around 1995 to be precise, the training world was introduced to a new form of bodybuilding training: German Volume Training. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. The premise was relatively simple: Pick a few exercises and do 10 sets of 10 reps. Simple, yes, but very effective.

However the program has some weaknesses. Some of which were pointed out in TC?s ?German Volume Training 2000?. To name a few of those weaknesses:

- Possible overuse injuries from such a high volume of the same exercises.

- Very high level of boredom. Call me crazy, but for me to stay motivated I must have at least some fun in the gym!

- Not enough emphasis on some muscles and some muscle function. With GVT you cannot use many exercises because of the sheer volume would be too much! As a result you might develop some muscle imbalances.

- This one is a new one: GVT neglects strength. In fact I?ve known several athletes who actually got weaker (in regard to their 1RM) on GVT even if they gained a lot of mass. The reason is that the super high volume, but low intensity causes mostly non-functional hypertrophy and doesn?t require an intense neuromotor involvement.

For these reasons, the second generation of GVT: GVT2K, was a step forward and still remains a top of the line bodybuilding program. However it?s the last weakness that got me thinking, experimenting and tinkering. That?s how I came up with a variation of volume training that will increase strength and functional hypertrophy alike. Enter Optimized Volume Training!

The overview

For OVT I kept the basic premise of doing 100 total reps per muscle group, as it?s a time proven approach. However the distribution of those reps is vastly different from the original GVT program.

First difference: Every set is in fact a superset of two exercises working the same muscle group(s). The first exercise in the superset is a big compound exercise (e.g. bench press, squat, deadlift, rowing, even clean or snatch) and it?s done for 5 reps using as much weight as possible. The second exercise in the superset is an isolation exercise for the main muscle being worked in the first exercise. This second exercise is also done for 5 reps, but with a small load and a very slow tempo (505).

Second difference: While in GVT all the 10 sets were on the same exercise, we will employ two different supersets per muscle. Each superset being performed 5 times (50 total reps per superset). This will allow us to use 4 different exercises for a muscle group, which should take care of boredom and imbalances.

Third difference: In the original program the prescribed rest interval is 60 seconds. Since we want to be able to lift a bit more weight we?re going to take 120 seconds in OVT. But there is no rest between exercises in the same superset.

Training split

Because of the high demands of the program, each body part is only worked once per week. The following split is to be used:

Day 1: Chest and back

Day 2: Legs and abs

Day 3: OFF

Day 4: Biceps and triceps

Day 5: OFF

Day 6: Anterior/medial deltoid and rear deltoid

Day 7: OFF

While exercise selection can vary according to your preferences, the following has been proven very effective:

Day 1: Chest and back

A1. Bench press

5 reps with 80-85% of your max

201 tempo

A2. Flat dumbbell flies

5 reps with 60-65% of your max

505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. Incline bench press

5 reps with 75-80% of your max

201 tempo

B2. Incline flies

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Lat pulldown

5 reps with 80-85% of your max

201 tempo

C2. 1 arm rowing

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.

D1. Bent over barbell rowing

5 reps with 75-80% of your max

201 tempo

D2. Seated cable rowing to abdomen

5 reps with 55-60% of your max

505 tempo

Repeat superset D. 5 times with 120 seconds of rest.

Day 2: Leg and abs

A1. Front squat

5 reps with 80-85% of your max

201 tempo

A2. Barbell lunges

5 reps with 60-65% of your max

505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. 1 leg back extension

5 reps with 75-80% of your max

201 tempo

B2. Leg curl

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Sumo deadlift

5 reps with 80-85% of your max

201 tempo

C2. Romanian deadlift

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.

Abs are done according to individual preferences.

(note that because of the involvement of all the leg muscles in most of the exercises we only do 3 supersets instead of 4)

Day 4: Biceps and Triceps

A1. Standing barbell curl (shoulder width grip)

5 reps with 80-85% of your max

201 tempo

A2. Seated alternate dumbbell curl

5 reps with 60-65% of your max

505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. Scott bench curl

5 reps with 75-80% of your max

201 tempo

B2. Standing alternate hammer grip dumbbell curl

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Weighted dips

5 reps with 80-85% of your max

201 tempo

C2. Decline dumbbell triceps extension

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.

D1. Barbell lying triceps extension

5 reps with 75-80% of your max

201 tempo

D2. Cable pressdown

5 reps with 55-60% of your max
505 tempo

Repeat superset D. 5 times with 120 seconds of rest.


Day 6: Anterior/medial deltoid and posterior deltoid

A1. Military press

5 reps with 80-85% of your max

201 tempo

A2. Incline dumbbell lateral raises
5 reps with 60-65% of your max
505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. Seated alternate dumbbell press

5 reps with 75-80% of your max

201 tempo

B2. Standing plate front raise

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Seated cable row to the neck

5 reps with 80-85% of your max

201 tempo

C2. Bent over dumbbell rear delt raises

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.


(note that because the rear deltoid is already heavily involved in the back workout we only include one superset for it)

Changing the exercises

Exercise variation is important. For OVT I recommend using blocks of 4 weeks of training. Perform the same exercises for 4 weeks, then choose other exercises and complete another 4 weeks block. A complete cycle of OVT lasts 8 week. After which you should engage in an easier form of training for 1-2 weeks to allow for the maximal delayed effect.

Load progression

One of the keys to OVT success is the constant drive to increase the load on the first exercise of all the supersets from week to week. This will literally make or break the program! Strive to increase the load but not at the expense of proper form! For the second exercise of each superset, load progression is not as important, its role is mostly to increase training volume and total time under tension. If you can increase the load in this exercise, great! But as long as you are progressing on the heavy exercise you'll be fine.

You'll notice that I include percentages, these are just guidelines. The important thing is to go as heavy as possible for the first exercise of a superset while using a light, controllable load for the second one.

Conclusion

I firmly believe that with OVT a new door has been opened as far as gaining size is concerned. Not only will it give you a lot of new muscle, that new muscle will be functional and you?ll have the strength to go with your size!

Here's Phase 1:

Somewhere in the dreaded 1990s, around 1995 to be precise, the training world was introduced to a new form of bodybuilding training: German Volume Training. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. The premise was relatively simple: Pick a few exercises and do 10 sets of 10 reps. Simple, yes, but very effective.

However the program has some weaknesses. Some of which were pointed out in TC?s ?German Volume Training 2000?. To name a few of those weaknesses:

- Possible overuse injuries from such a high volume of the same exercises.

- Very high level of boredom. Call me crazy, but for me to stay motivated I must have at least some fun in the gym!

- Not enough emphasis on some muscles and some muscle function. With GVT you cannot use many exercises because of the sheer volume would be too much! As a result you might develop some muscle imbalances.

- This one is a new one: GVT neglects strength. In fact I?ve known several athletes who actually got weaker (in regard to their 1RM) on GVT even if they gained a lot of mass. The reason is that the super high volume, but low intensity causes mostly non-functional hypertrophy and doesn?t require an intense neuromotor involvement.

For these reasons, the second generation of GVT: GVT2K, was a step forward and still remains a top of the line bodybuilding program. However it?s the last weakness that got me thinking, experimenting and tinkering. That?s how I came up with a variation of volume training that will increase strength and functional hypertrophy alike. Enter Optimized Volume Training!

The overview

For OVT I kept the basic premise of doing 100 total reps per muscle group, as it?s a time proven approach. However the distribution of those reps is vastly different from the original GVT program.

First difference: Every set is in fact a superset of two exercises working the same muscle group(s). The first exercise in the superset is a big compound exercise (e.g. bench press, squat, deadlift, rowing, even clean or snatch) and it?s done for 5 reps using as much weight as possible. The second exercise in the superset is an isolation exercise for the main muscle being worked in the first exercise. This second exercise is also done for 5 reps, but with a small load and a very slow tempo (505).

Second difference: While in GVT all the 10 sets were on the same exercise, we will employ two different supersets per muscle. Each superset being performed 5 times (50 total reps per superset). This will allow us to use 4 different exercises for a muscle group, which should take care of boredom and imbalances.

Third difference: In the original program the prescribed rest interval is 60 seconds. Since we want to be able to lift a bit more weight we?re going to take 120 seconds in OVT. But there is no rest between exercises in the same superset.

Training split

Because of the high demands of the program, each body part is only worked once per week. The following split is to be used:

Day 1: Chest and back

Day 2: Legs and abs

Day 3: OFF

Day 4: Biceps and triceps

Day 5: OFF

Day 6: Anterior/medial deltoid and rear deltoid

Day 7: OFF

While exercise selection can vary according to your preferences, the following has been proven very effective:

Day 1: Chest and back

A1. Bench press

5 reps with 80-85% of your max

201 tempo

A2. Flat dumbbell flies

5 reps with 60-65% of your max

505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. Incline bench press

5 reps with 75-80% of your max

201 tempo

B2. Incline flies

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Lat pulldown

5 reps with 80-85% of your max

201 tempo

C2. 1 arm rowing

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.

D1. Bent over barbell rowing

5 reps with 75-80% of your max

201 tempo

D2. Seated cable rowing to abdomen

5 reps with 55-60% of your max

505 tempo

Repeat superset D. 5 times with 120 seconds of rest.

Day 2: Leg and abs

A1. Front squat

5 reps with 80-85% of your max

201 tempo

A2. Barbell lunges

5 reps with 60-65% of your max

505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. 1 leg back extension

5 reps with 75-80% of your max

201 tempo

B2. Leg curl

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Sumo deadlift

5 reps with 80-85% of your max

201 tempo

C2. Romanian deadlift

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.

Abs are done according to individual preferences.

(note that because of the involvement of all the leg muscles in most of the exercises we only do 3 supersets instead of 4)

Day 4: Biceps and Triceps

A1. Standing barbell curl (shoulder width grip)

5 reps with 80-85% of your max

201 tempo

A2. Seated alternate dumbbell curl

5 reps with 60-65% of your max

505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. Scott bench curl

5 reps with 75-80% of your max

201 tempo

B2. Standing alternate hammer grip dumbbell curl

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Weighted dips

5 reps with 80-85% of your max

201 tempo

C2. Decline dumbbell triceps extension

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.

D1. Barbell lying triceps extension

5 reps with 75-80% of your max

201 tempo

D2. Cable pressdown

5 reps with 55-60% of your max
505 tempo

Repeat superset D. 5 times with 120 seconds of rest.


Day 6: Anterior/medial deltoid and posterior deltoid

A1. Military press

5 reps with 80-85% of your max

201 tempo

A2. Incline dumbbell lateral raises
5 reps with 60-65% of your max
505 tempo

Repeat superset A. 5 times with 120 seconds of rest.

B1. Seated alternate dumbbell press

5 reps with 75-80% of your max

201 tempo

B2. Standing plate front raise

5 reps with 55-60% of your max

505 tempo

Repeat superset B. 5 times with 120 seconds of rest.

C1. Seated cable row to the neck

5 reps with 80-85% of your max

201 tempo

C2. Bent over dumbbell rear delt raises

5 reps with 60-65% of your max

505 tempo

Repeat superset C. 5 times with 120 seconds of rest.


(note that because the rear deltoid is already heavily involved in the back workout we only include one superset for it)

Changing the exercises

Exercise variation is important. For OVT I recommend using blocks of 4 weeks of training. Perform the same exercises for 4 weeks, then choose other exercises and complete another 4 weeks block. A complete cycle of OVT lasts 8 week. After which you should engage in an easier form of training for 1-2 weeks to allow for the maximal delayed effect.

Load progression

One of the keys to OVT success is the constant drive to increase the load on the first exercise of all the supersets from week to week. This will literally make or break the program! Strive to increase the load but not at the expense of proper form! For the second exercise of each superset, load progression is not as important, its role is mostly to increase training volume and total time under tension. If you can increase the load in this exercise, great! But as long as you are progressing on the heavy exercise you'll be fine.

You'll notice that I include percentages, these are just guidelines. The important thing is to go as heavy as possible for the first exercise of a superset while using a light, controllable load for the second one.

Conclusion

I firmly believe that with OVT a new door has been opened as far as gaining size is concerned. Not only will it give you a lot of new muscle, that new muscle will be functional and you?ll have the strength to go with your size!

If the Portland Princess and Ko-nan can't find it let me know and I can send it both to you along with the threads.

Thanks EC for posting it 4 times.

I think Eric was just trying to make sure Ike would not loose it agaain. Better to be thourogh(sp?) than not to do enough :) Ike I asked this question awhile ago as well as I didn;t have phase two. If no one posts phase 2 before I get home from class I will post it for you.
:) Groove

New OVT phase
Christian Thibaudeau (2003-01-24 10:07:50 1827)
Day 1: Chest and back
A1. Low incline dumbbell press
5 reps with 80-85% of your max
201 tempo
A2. Low incline dumbbell flies
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Weighted Dips
5 reps with 75-80% of your max
201 tempo
B2. Flat dumbbell flies
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Pullover (machine or barbell)
5 reps with 80-85% of your max
201 tempo
C2. 1 arm seated cable rowing
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. T-bar rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Back squat
5 reps with 80-85% of your max
201 tempo
A2. Step-ups
5 reps/leg with 60-65% of your max
302 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Natural glute-ham raise
5 reps
As controlled as possible
B2. Leg curl (feet inwards)
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Deadlift
5 reps with 80-85% of your max
201 tempo
C2. 1 leg deadlift
5 reps/leg with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
Day 4: Biceps and Triceps
A1. Standing EZ bar curl
5 reps with 80-85% of your max
201 tempo
A2. Zottman curl
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. 1 arm cable curl
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Overhead rope triceps extension
5 reps with 80-85% of your max
201 tempo
C2. 1 arm cable triceps pushdown
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Lying dumbbell triceps extension
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Push press
5 reps with 80-85% of your max
201 tempo
A2. 1 arm cable lateral raise
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Standing dumbbell shoulder press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over lateral raises
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.

Reply to this Topic

ash (2003-01-24 10:26:47 1828)
All I have to say is .... awesome ... should I do this right after the IC training or jump into it after my first block of ovt is done?

Landon Evans (2003-01-24 10:28:10 1829)
Nice work ! Damn 803 tempo's ehh ? Thats freaky long :)
Thanks for the 4 week phase update.

Landon

louis-b houle (2003-01-24 12:43:09 1839)
All I have to say is THAT' S GONNA HURT!!!

Christian Thibaudeau (2003-01-24 13:22:38 1842)
Oh yes, it *IS* gonna hurt!!!

ash (2003-01-24 14:14:50 1845)
Chris, should i jump into this right after the 1st 4 week block or do 2 weeks of IC like you suggested before and then get into this 2nd block of OVT?

Christian Thibaudeau (2003-01-24 14:27:42 1846)
You can use either strategy. But doing IV for two weeks between bouts of OVT might have an additional psychological effect (keep you motivated).

Tony G (2003-01-25 11:55:51 1940)
Yo CT, I know you recommend an alternate 2 week program after first 4 weeks of OVT, and I see that some people are writing about IC and IV?? What are the other names for those programs so that I can do a search on them to see what they are? Thanks!

louis-b. houle (2003-01-27 22:27:24 2107)
Salut Chris, c'est quoi l'affaire, est-ce qu'on passe tout de suite a la phase 2 ou bien si il y a autre chose entre. c'est quoi IC IV. En tout cas moi chu pret pour l'autre bloc....je trippe au bout.....les resultats sont super!!!

Christian Thibaudeau (2003-01-28 08:36:49 2135)
Louis, IC c'est insider contrast training. Une autre des methodes utilisable. Moi je te recommande 1-2 semaines d'entrainement "normal" avant de sauter a la phase 2.

Tony G (2003-01-28 12:46:56 2169)
HEy CT, How does one perform a one legged deadlift? Just curious?!? Any tips?. Thanks!

Christian Thibaudeau (2003-01-28 13:04:09 2173)
A one leg deadlift is performed with only one leg on the floor, the other one is raised and back, preferably with the foot on a bench or a block.

SRS (2003-01-28 18:01:56 2192)
Zottman curls?
Is that curls with the bar in the crook of the elbow? Thanks for the clarification. SRS

Christian Thibaudeau (2003-01-28 21:29:12 2203)
Do a search in old issues of T-mag. Several articles describe this exercise.

Stubob (2003-01-29 05:47:31 2219)
Hi Christian,

I've missed this as I've been on the new forum lately..

Excellent, I can't wait to get into this..

Could I cycle:
OVT - 4 weeks
IC - 4 weeks
OVT stage2 - 4 weeks

Would that be ok to cycle..?
Thanks again..
Cheers..Stubob..

Tony G (2003-01-29 13:36:42 2253)
Hey Christian, One more quick question on the one legged deadlift. Is it done with a dumbbell or barbell?? Sorry, if I am asking trivial questions here. Hope its not too annoying?

Christian Thibaudeau (2003-01-29 15:09:13 2264)
I use a barbell, but Ian King prefers a dumbbell. Both are good.

You know, all we need now is a "print option" for threads like these (OVT).
Damn.

Thanks to EC for making me go through three "deja vu" moments and to Hyphnz for posting thread.

Leave nothing to chance, EC? Thanks!

As much as I would like to take credit for the redundancy, I'm going to have to blame this one on the "techies" and their error message screen. Damn technology, always making me look like an ass...

I can see low fat Matt and his posse giggling at their screens right now.

Twisted senses of humor those computer geeks have...