OVT- Optimized Volume Training
OVT is actually a very sound program if anyone wants to shock their muscles for new growth. I'm going to use it after I'm done with my Max-OT training cycle. In my opinion, anyone who's serious into lifting should have at least two different programs to cycle so your muscles don't become stagnant. Personally, my training cycle looks like this:
2 months- Max-OT 2 months- OVT 1-2 months- Doubling back up. (Hitting each muscle twice a week, high volume) http://www.t-nation.com/readTopic.do?id=459276 The OVT Program: DAY 1- Chest/Back Day 2- Legs/Abs Day 3- OFF Day 4- Biceps/Triceps Day 5- OFF Day 6- Deltoids/Traps Day 7- OFF The Routine: Day One A1-Bench Press-- 5 x 5, tempo of 2-0-1, No rest interval A2-Flat Dumbbell Flyes--5 x 5, tempo of 6-0-2, 120 seconds rest. B1-Incline Bench B2-Incline Flyes C1-Lat Pulldown C2-Pullovers D1-Barbell Rows D2-Seated Cable Row Day Two A1-Front Squat (same) A2-Lunges B1-Machine Squat B2-Leg curls C1-Deadlifts C2-Calves Day Four A1-Barbell Curls (same) A2-Dumbbell Curls B1-Preacher Curls B2-Hammer Curls C1-Weighted Dips C2-Triceps Extentions D1-Cable Pressdowns D2-Reverse Curls Day Six A1-Barbell Press A2-Wide Grip Upright Rows B1-Machine Press B2-Side Laterals C1-Bent Over Laterals C2-Machine Rear Delts D1-Shrugs D2-Close Grip Upright Rows |
I only do like 15 sets per body part, 18 at the most. I gotta try both of those routines, I am not stuck at any point yet, so I thought why not stick with what's working for me.
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