Bodybuilding.net - Bodybuilding Forum

Congragulations, Kane. You already had something you said was working for you and yet you kept an open mind and now you have what I also agree is a better way. Being fluid and open minded is one of the keys to success in whatever you do.

I think it's possible, like 0311 said that you can continue seeing gains from this type of training for maybe another year (although I actually suspect a little shorter time). I do have a funny feeling that you're gonna see some stagnation on certain bodyparts here and there that you'll have to tweak somewhat. Otherwise, it looks like you came to the right place!

They shouldn't be when starting a new training program. I always take the first two weeks lighter than usual.

-With the second exercise of every superset [A2,B2,C2] the weight can increase slightly if you can handle it, but your main focus is increasing the first lift [A1,B1,C1] every time you lift. That could mean 5 lbs, 10 lbs, ect. As long as the main lifts continue to increase, you'll grow. Don't try to increase the second exercise's weight if it doesn't allow for the 6-0-2 tempo. That's very important to keep.

For your shoulders day, the first exercise is your choice. I'd recommend either dumbbell presses or barbell military presses. If you are going to use the dumbbells, make sure to rotate your palms in to face you at the bottom of the movement. This will allow you to bring the dumbbell down as low as possible for a greater stretch.

Here's a better description with pics:

http://ast-ss.com/training/exercises...=Shoulder&pn=9

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Thanks for the info 0311. I'm gonna try and go 2 weeks with the lighter weights and then really try and push myself on the first exercises (A1, B1, etc.).
I like BB Military Press, but I'll substitute DB Press in there every once in a while too. I like BB because when I get into the heavier weights (heavier for me anyway) it's a 'safer' lift. I say safer because in the past when I've done DB Press with heavy weights my arms tend to bend at the elbow when I'm fatigued. I usually try and do both of these with a spot and it's alot easier to have a spot on BB than DB. I'm still going to do both, I'm just going to favour BB a little more.
Great link btw.

Ok, yesterday was off, today is Day 6 aka Deltoids and Traps. Here's the breakdown, all days are 5x5, corresponding letters form a super-set with tempo 2-0-1 and 6-0-2, 120 s break after each superset.
Day 6 Deltoids/Traps (weighed in at 175lbs)
A1-BB Military Press 95lbs
A2-Wide Grip Upright Rows 50lbs

B1-Machine Press 100lbs
B2-DB Side Laterals 15lbs

C1-DB Bent Over Laterals 15lbs
C2-Machine Rear Delts 100lbs

D1-DB Shrugs 80lbs
D2-Close Grip Upright Rows 50lbs

Great workout, really good muscle burn and great pump. Really gonna push to bump up the weight on this one shortly.

Haven't had a chance to fill in the journal for the last two days of round 1 of the OVT workout.

Nov. 22 Day 1 Chest/Back
A1-Bench Press 70lb DB
A2-Flat Dumbbell Flyes 35lb DB

B1-Incline Bench 55lb DB
B2-Incline Flyes 30lb DB

C1-Lat Pulldown 150lbs
C2-Pullovers 80lb DB

D1-Barbell Rows 120lbs
D2-Seated Cable Row 100lbs

Nov.23 Day 2 Legs/Abs

A1-Front Squat 185lbs
A2-Lunges holding 40lb DB's

B1-Machine Squat 360lbs
B2-Leg curls 100lbs

C1-Deadlifts 200lbs
C2-Calves 140lbs

Ab routine BW

So that's my inaugural run through of the new workout. I've been focusing a bit more on diet and am trying to get alot of carbs on those heavy days. Overall I like the workout, it's very intense, and the supersets leave you feeling like a million bucks. I'm going to make a conscious effort to increase the poundage on all of the heavy lifts, ie. anything with a 1 after it, every week. I'll repost with some results in a few weeks time.

I gather it would be twice as difficult to do the flat and incline benching with dumbbells instead of a barbell. Is there a reason you chose dumbbells for both? I ask because it'll be easier for you to increase poundage on the barbell than a dumbbell. The press and flyes are almost identical. Maybe next time try for the heavy barbell, then use the dumbbell to achieve that deep stretch and ROM. ;)

Use the barbell smallfry.

Green Man

I used DB because the gym was packed and couldn't get a bench

Because of school and what-not, my routine got shifted a bit, I am starting my 3rd cycle of OVT, I managed to work it so that Day 1 starts cycle 3. So far I am very impressed with this routine, today was day 1 and I managed to add at least 10lbs to all the -1 exercises and complete all reps.
week 0 week 1 week 2
A1-Bench Press 70 DB 165 175
A2-Flat Dumbbell Flyes 35 30 30
B1-Incline Bench 55 DB 125 135
B2-Incline Flyes 30 30 30
C1-Lat Pulldown 150 150 162
C2-DB Pullovers 80 80 90
D1-Barbell Rows 120 120 135
D2-Seated Cable Row 100 125 125

This is a very intense workout and it took the first two cycles to get used to it. Muscle pain doesn't usually set in until the day after, but when it does you'll know. Last week I tried to carb cycle somewhat, on heavy lifting days it was high carbs, on the less intense days and off days I did moderate carb loading. It seems to have helped with my workout energy and recovery time, although that could also be from just getting used to the workout.

A few buddies of mine were interested in trying this workout, but they all got scared off after one workout and said I was a masochistic animal hahahaha.

Well its exam time at school, started on the 7th, which means that the gym takes a backseat to studying (pardon my language). After about a 4 day break I was able to go today , it was a poor workout (day 2 legs/abs), between dehydration from coffee, lack of sleep, stress and an all around sudden negative change in lifestyle I am not surprised much. Most of the weights were down in the exercises, the shear volume of the workout was enough, let alone pushing myself to hit those high weights. BW is down a few pounds hovering around the 170 mark. I'm going to really concentrate on bringing this around and getting back into the 'bodybuilding lifestyle'.