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dude... are you shitting me...? 400 lbs squats A2G style @ 16 years....? :eek:

ok people...

i know i'm giving very very short notice on this: but i'm shifting to OVT as of TODAY...!!!

read on and i'll post my version of ovt...

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ok i'm not going to post the entire aticle from t-nation.... however, if you find the need to have it in word format, i've made an attachment below..

OPTIMIZED VOLUME TRAINING

For OVT, CT has kept the basic premise of doing 100 total reps per muscle group. This is 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. The first exercise in the superset is a big compound movement (e.g. bench press, squat, deadlift, row, even clean or snatch) and it's done for five reps using as much weight as possible. The second exercise in the superset is an isolation movement for the main muscle being worked in the first exercise. This second exercise is also done for five reps, but with a small load and a very slow tempo.

Second difference: While in GVT all ten sets were of the same exercise, we'll employ two different supersets per muscle, each superset being performed five times (50 total reps per superset). This will allow us to use four 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 sixty seconds. Since we want to be able to lift a bit more weight we're going to take 120 seconds in OVT, but there's no rest between exercises in the same superset.

Fourth difference: Rather than perform all sets with the same weight, as is the case with GVT, you do use as much weight as possible and adjust the load after each set (plus or minus 5 to 10 pounds, depending on the ease/difficulty of the preceding set).

THE PROGRAM:

DAY #1: Chest and Back

A1: Flat Barbell Bench Press 5x5 @ 201 Tempo
A2: Flat Dumbbell Flyes 5x5 @ 601 Tempo

B1: Incline Barbell Bench Press 5x5 @ 201 Tempo
B2: Incline Dumbbell Flyes 5x5 @ 601 Tempo

C1: Lat Pull Down 5x5 @ 201 Tempo
C2: 1 Arm Dumbbell Rowing 5x5 @ 601 Tempo

D1: Barbell Rowing 5x5 @ 201 Tempo
D2: Cable Rowing 5x5 @ 601 Tempo

DAY #2: Legs and Abs

A1: Barbell Deadlifts 5x5 @ 201 Tempo
A2: Dumbbell Reverse Lunges 5x5 @ 601 Tempo

B1: Barbell Back Squat 5x5 @ 201 Tempo
B2: Leg Press 5x5 @ 601 Tempo

C1: Leg Extensions 5x5 @ 201 Tempo
C2: Leg Curls 5x5 @ 601 Tempo

DAY #4: Arms

A1: Barbell Curls 5x5 @ 201 Tempo
A2: Dumbbell Curls 5x5 @ 601 Tempo

B1: Preacher Curls 5x5 @ 201 Tempo
B2: Hammer Curls 5x5 @ 601 Tempo

C1: Weighted Dips 5x5 @ 201 Tempo
C2: Decline Triceps Extension 5x5 @ 601 Tempo

D1: Cable Press Down Normal Grip 5x5 @ 201 Tempo
D2: Cable Press Down Reverse Grip 5x5 @ 601 Tempo

DAY #6: Shoulders

A1: Military Press 5x5 @ 201 Tempo
A2: Lateral raise 5x5 @ 601 Tempo

B1: Alternate Dumbbell Press 5x5 @ 201 Tempo
B2: Cable Front Raise 5x5 @ 601 Tempo

C1: Seated Cable Row To Neck 5x5 @ 201 Tempo
C2: Incline Rear Delt Raise 5x5 @ 601 tempo

Attached Files

Optimized Volume Training - The Routine.doc (98.5 KB, 2 views)

the reason why i've chosen OVT now, is because i have the time to pull through it without compromising its principles...

come summer... i'm gonna b preparing for my final exams, so OVT will not do.. i'll shift back to TBT during that time....

as for now, this is the outline:

1st Feb = Wednesday = Chest and Back
2nd Feb = Thursday = Legs and Abs
3rd Feb = Friday = Nothing / Cardio
4th Feb = Saturday = Arms
5th Feb = Sunday = Nothing / Cardio

now, i'm gonna start of the "orginal routine" from Monday...

6th Feb = Monday = Chest and Back
7th Feb = Tuesday = Legs and Abs
8th Feb = Wednesday = Nothing / Cardio
9th Feb = Thursday = Arms
10th Feb = Friday = Nothing / Cardio
11th Feb = Saturday = Shoulders
12th Feb = Sunday = Nothing / Cardio
13th Feb = Monday = Repeat

ok... i hope you have understood what i'm about to undertake...

MONDAY = Chest and Back

TUESDAY = Legs and Abs

WEDNESDAY = ???

THURSDAY = ARMS

FRIDAY = ???

SATURDAY = Shoulders

SUNDAY = ???

i'm ready to do chest and back today.. i'll see you when i get back from the gym in a couple of hours...

1st February 2006
Wednesday
Day 1 of OVT
Chest and Back

hi everybody...

today's workout was GREAT...!!!

Time Taken to Complete Workout = 1 hour 10 minutes

The Workout:

A1: Flat Barbell Bench Press = 50 kgs
A2: Flat Dumbbell Flyes = 14 kgs
I have listed the weight of the flyes as the weight of the dumbbell i held in each hand...

B1: Incline Barbell Bench Press = 45 kgs
B2: Incline Flyes = 14 kgs
I realized that i should have taken 16 kgs for flat flyes and 14 for this...

C1: Lat Pull Down = 65 kgs
C2: Single Arm Dumbbell Rows = 30 kgs
Perfect form and my fingers are killing me...

D1: Barbell Rows = 55 kgs
D2: Seated Cable Rows = 55 kgs
D2 was shit... i should never have done that... the weight was way too light... next time i'm gonna do lat pull down @ v bar in place of this exercise....

what i listened to while working out:
1.) Submerged in dirt
2.) Evanascence
3.) Linkin Park
4.) S K Krow

Overall Impression: Great workout... My body is gonna be sore tomorrow...!!! I don't think i've mentioned this before: but i love volume... 40 sets in 1 hour 10 minutes = GREAT workout... i'm glad my exams are over once and for all so that i may concentrate on my "gymming"

* the weight of the barbell used for all exercises is 11 kgs... i just don;t want to add that weight but i've mentioned this just in case your curious...

today is thursday.... 12+ hours after my workout...

i'm feeling very very sore...

i like the soreness

i haven't felt muscle soreness in quite a while now (atleast not with my old program)...

see you later on in the evening... after my leg and abs workout...

2nd February 2006
Thursday
Day 2 of OVT
Legs and Abdominals

today's workout was gruelling...! i dont think i've felt so much pain ever before: and it felt GOOD...!!!

A1: Barbell Deadlifts = 100 kgs
A2: Reverse Dumbbell Lunges = 36 kgs
as you can see, i did amazing deadlifts... 111 kgs (including the weight of the rod) for 5 sets of 5 reps... but honestly: that pretty much exhausted me... lunges were good... but tiring as hell

B1: Barbell Back Squats = 70 kgs
B2: Leg Press = 100 kgs
Firstly, i have to explain what type of Leg Press is available for me. I know most leg presses are decline i.e. the person has to sit below the weights and push them upwards. But, the technogym leg press at my gym is reverse. The weightlifter sits in an incline position and pushes the weight downwards i.e. he moves upwards.
On a different note, i was very unhappy with the squat. I thought i would be able to take 75 or 80, but i was so tired after deadlifts that i knew 75 would be pushing my luck too far. Hopefully, i should be able to lift heavier in the weeks to come.

C1: Leg Extensions = 75 kgs
Leg Curls = 45 kgs
i wish i had taken 50 or 55 kgs for leg curls. but since i had made the mistake of starting with 45, i didn't change the weight, but i've made a mental note to lift heavier next time.

Overall Impression: Superb workout. Feels good. I think i'm gonna be very very sore tomorrow. So mostly i wont be doing any cardio. But since i did not do abs today, i'll be doing abs tomorrow. And full body stretching.

3rd February 2006
Friday
Day 3 of OVT
Abs and Cardio

because i didnt do abs yesterday, i decided to do abs today... and the regular "off day" cardio..

Treadmill @ 5 minutes = 70 kcals
pretty decent running... my legs were beginning to kill me after the heavy legs workout yesterday though.. but i decided to control the pain and finish my workout as planned

Cross Trainer @ 20 minutes = 245 kcals
my abs were screaming in pain... i enjoyed the pain...

Incline Leg Raises 4x25 with 4 kgs
nice workout....

Overall Impression:
1.) Total Cardio Calori burnout of 315 kcals in 25 minutes that too, after a gruesome leg day...
2.) I did abs after a long time, so i'm feeling happy and less guilty

i did not know how much sleep i needed to recover from yesterdays workout, so i just slept and didnt set an alarm.. when i awoke after 9 hours: i did not feel any pain whatsoever...

oh, after today's cardio... especially since i did legs yesterday, i was feeling HORRIBLE and sick for like 1 hour post workout... but after a good dinner of sprouts and chapati i'm feeling much much better.... i wont be getting much sleep tonight thoguh, since i'm gonna read this story book (its not for school btw) called "44 Scotland Street by Alexander McCall Smith...

Anticipation:
Well, tomorrow is arms day, and KANE has told me that arms is the BEST workout of OVT, so i am waiting to see how correct he is... i hope he is correct, coz i'm not much of an arms man... ;)

How long does one of these workouts usually take? Seems like it would be really long.

i'm glad you asked that question actually, coz i forgot to mention it in my schedule.

the prescribed rest in between two exercises is 0 seconds and the prescribed rest between two supersets is 120 seconds.

now, what i do is: i dont hold a stop watch in front of me. in fact, i never take a 120 sec break... most of my breaks are 90 secs max... except when i'm deadlifts and reverse lunges... then i take 150 seconds...

but, your asking me how long an entire workout takes, so i'll get to the point: so far my chest & back workout has taken me 1 hr 10 minutes, and my leg workout has taken me 1 hr 15 minutes.

i expect me arms workout to be done in 1 hour and my shoulder workout to be 1 hour...

if you have any doubts / queries / things that need to be clarified, feel free to post here, and i hope i've answered your question