The OVT method: the most effective training?
If you are still looking for muscle advancement, here is a very technical exercise for advanced exercisers. Created by Christian Thibaudeau and inspired by the great Charles Poliquin (the GVT method), this method is based on 100 repetitions per muscle group per week.
Highly effective, for us it is one of the best exercises we have tested.
Who is Christian Thibodeau, the creator of the Optimum Volume Training (OVT) method?
Christian Thibodeau is a Canadian trainer known in the world of training improvement for his articles on T-nation.com and on Xpertise360. A competitor in weightlifting, a bodybuilder, has always been interested in developing bodybuilding training programs based on the principles of weightlifting with additional load and perfect execution of the movement.
This great physical trainer and lecturer is also the author of several books such as:
- The Black Book of Training Secrets.
- High threshold strength training
- Modern force theory, methods and application.
- We recommend you get it! :-)
OVT: The method in detail
Like we said before, a session has a total of 100 repetitions, a bit like 10x10 but with many finer details.
This method brings less monotony than its predecessor GVT (German Volume Training).
Work each muscle group once a week.
Each session consists of two super series. To simplify Christian Thibault's talk about Group A and B.
Group A:
Set A consists of two exercises of the same muscle group to be chained without interruption like a super set.
The first exercise is the multi-joint exo and the second exercise is the isolation exercise.
The first exercise should be performed with the heaviest weight possible to achieve 5 reps and a pace of 201.
The second exercise is lighter, you have to choose exo isolation with 602 . rhythm
It is essential to perform 5 super reps with 2 minutes of rest time between each series.
Then switch to group B
Group B:
Group B consists of two exercises (other than those in group A) from the same muscle group to be chained without interruption like a superset.
The first exercise is the multi-joint exo and the second exercise is the isolation exercise.
The first exercise should be performed with the heaviest weight possible to achieve 5 reps and a pace of 201.
The second exercise is lighter, you have to choose exo isolation with 602 . rhythm
It is essential to perform 5 super reps with 2 minutes of rest time between each series.
Example of a Super String
1 set = 5 reps (Multi-Articulation Rhythm 201) + 5 repetitions (Lighter Isolation Rhythm 602) then 2 minutes of rest
Why use this training method?
The fact that you work heavy in the first five repetitions allows you to work on the force with which the fast fibers are called for.
By increasing the load in each session of the multi-joint exercise, you will be able to develop more strength and greater muscle mass thus stimulating maximum hypertrophy.
The nerve impulse factor is also present in the first part of the superstring.
The fact that the exercises change and the tempo makes this training less monotonous than the classic 10x10 exercises.
Example of a chest program using the OVT . method
It is impossible not to give you an example of this method. Here's a little reward for the pick. We believe they (Peaks) will thank you :-)
- The OVT method (Optimal Volume Training)
- Time series rehearsals group
- A A1 - Dumbbell Press 5 5 201
- A A2 - Dumbbell bench press 5 5 602
- Do A1 and A2 without resting then take 2 minutes
- B B1 - Tire Tire Steering Piston 5 5 201
- B B2 - stop 5 5 602
- * Suitable program for intermediate and advanced bodybuilders.