Optimised Volume Training
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
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Last edited by _Wolf_; 02-01-2006 at 01:47 AM.
Reason: forgot to add promised attachment :p
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