GVT whilst cutting on 1test?

  1. Nelson
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    GVT whilst cutting on 1test?


    I`m on day 8 of a 4-5 week cycle of 1 test.
    At the moment I lift 5 days a week - back/abs; chest; legs/abs; delts/traps; arms; HIIT; off.
    I also do low/moderate intensity cardio in the morning 4 times a week.
    I`m considering switching to GVT for a change but I haven`t seen much feedback from people who have used it for cutting.
    Do you recommend GVT during a cutting cycle for someone on ONE 6 squirts x 2 daily?

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    I would. There is no reason not too.
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    i agree with ww...i'm cutting right now and plan on using some t1pro in may...i'm doing gvt right now....and its helping me alot...i've even put a little on my quads and bis especially. good luck.
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  4. Nelson
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    Thanks for the feedback guys.
    I`ve ben thinking about changing to GVT for a while, but have been reluctant to let go of my current routine.
    I`ll start with legs tonight.
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    I personally like Christian Thibaudeau's OVT better than GVT. I think it retains strength better. But that's my personal preference.
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    Originally posted by Nelson
    Thanks for the feedback guys.
    I`ve ben thinking about changing to GVT for a while, but have been reluctant to let go of my current routine.
    I`ll start with legs tonight.
    I think you'll like it and its a killer..be prepared to hurt like you've never hurt in a w/o before! i kno how u feel about changin...and what prompted me was that I have a very hard time gettin my arms (esp bis) to grow/gain strength as well as my quads. good luck and keep us posted on how u r doin with this...
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    Originally posted by Ceaze
    I personally like Christian Thibaudeau's OVT better than GVT. I think it retains strength better. But that's my personal preference.
    do you have a link? if not i'm gonna research this...always open to tryin somethin new...thanks
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    Originally posted by msclbldrguy


    do you have a link? if not i'm gonna research this...always open to tryin somethin new...thanks
    I don't think the article's been published but here it is:


    Optimized Volume Training (OVT) by Christian Thibaudeau

    Somewhere in the dreaded 1990s, around 1995 to be precise, the training world was introduced to a new form of bodybuilding training: German Volume Training. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. The premise was relatively simple: Pick a few exercises and do 10 sets of 10 reps. Simple, yes, but very effective.

    However the program has some weaknesses. To name a few of those weaknesses:

    - Possible overuse injuries from such a high volume of the same exercises.

    - Very high level of boredom. Call me crazy, but for me to stay motivated I must have at least some fun in the gym!

    - Not enough emphasis on some muscles and some muscle function. With GVT you cannot use many exercises because of the sheer volume would be too much! As a result you might develop some muscle imbalances.

    - This one is a new one: GVT neglects strength. In fact I've known several athletes who actually got weaker (in regard to their 1RM) on GVT even if they gained a lot of mass. The reason is that the super high volume, but low intensity causes mostly non-functional hypertrophy and doesn't require an intense neuromotor involvement.

    For these reasons, the second generation of GVT: GVT2K, was a step forward and still remains a top of the line bodybuilding program. However it's the last weakness that got me thinking, experimenting and tinkering. That's how I came up with a variation of volume training that will increase strength and functional hypertrophy alike. Enter Optimized Volume Training!

    The overview

    For OVT I kept the basic premise of doing 100 total reps per muscle group, as it's 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(s). The first exercise in the superset is a big compound exercise (e.g. bench press, squat, deadlift, rowing, even clean or snatch) and it's done for 5 reps using as much weight as possible. The second exercise in the superset is an isolation exercise for the main muscle being worked in the first exercise. This second exercise is also done for 5 reps, but with a small load and a very slow tempo (505).

    Second difference: While in GVT all the 10 sets were on the same exercise, we will employ two different supersets per muscle. Each superset being performed 5 times (50 total reps per superset). This will allow us to use 4 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 60 seconds. Since we want to be able to lift a bit more weight we?re going to take 120 seconds in OVT. But there is no rest between exercises in the same superset.

    Training split

    Because of the high demands of the program, each body part is only worked once per week. The following split is to be used:

    Day 1: Chest and back
    Day 2: Legs and abs
    Day 3: OFF
    Day 4: Biceps and triceps
    Day 5: OFF
    Day 6: Anterior/medial deltoid and rear deltoid
    Day 7: OFF

    While exercise selection can vary according to your preferences, the following has been proven very effective:

    First 4 week block

    Day 1: Chest and back
    A1. Bench press
    5 reps with 80-85% of your max
    201 tempo

    A2. Flat dumbbell flies
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Incline bench press
    5 reps with 75-80% of your max
    201 tempo

    B2. Incline flies
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Lat pulldown
    5 reps with 80-85% of your max
    201 tempo

    C2. 1 arm rowing
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    D1. Bent over barbell rowing
    5 reps with 75-80% of your max
    201 tempo

    D2. Seated cable rowing to abdomen
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset D. 5 times with 120 seconds of rest.

    Day 2: Leg and abs

    A1. Front squat
    5 reps with 80-85% of your max
    201 tempo

    A2. Barbell lunges
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. 1 leg back extension
    5 reps with 75-80% of your max
    201 tempo

    B2. Leg curl
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Sumo deadlift
    5 reps with 80-85% of your max
    201 tempo

    C2. Romanian deadlift
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    Abs are done according to individual preferences.

    (note that because of the involvement of all the leg muscles in most of the exercises we only do 3 supersets instead of 4)

    Day 4: Biceps and Triceps

    A1. Standing barbell curl (shoulder width grip)
    5 reps with 80-85% of your max
    201 tempo

    A2. Seated alternate dumbbell curl
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Scott bench curl
    5 reps with 75-80% of your max
    201 tempo

    B2. Standing alternate hammer grip dumbbell curl
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Weighted dips
    5 reps with 80-85% of your max
    201 tempo

    C2. Decline dumbbell triceps extension
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    D1. Barbell lying triceps extension
    5 reps with 75-80% of your max
    201 tempo

    D2. Cable pressdown
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset D. 5 times with 120 seconds of rest.

    Day 6: Anterior/medial deltoid and posterior deltoid

    A1. Military press
    5 reps with 80-85% of your max
    201 tempo

    A2. Incline dumbbell lateral raises
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Seated alternate dumbbell press
    5 reps with 75-80% of your max
    201 tempo

    B2. Standing plate front raise
    5 reps with 55-60% of your max
    505 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Seated cable row to the neck
    5 reps with 80-85% of your max
    201 tempo

    C2. Bent over dumbbell rear delt raises
    5 reps with 60-65% of your max
    505 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    (note that because the rear deltoid is already heavily involved in the back workout we only include one superset for it)

    Second 4 week block

    Day 1: Chest and back
    A1. Low incline dumbbell press
    5 reps with 80-85% of your max
    201 tempo

    A2. Low incline dumbbell flies
    5 reps with 60-65% of your max
    803 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Weighted Dips
    5 reps with 75-80% of your max
    201 tempo

    B2. Flat dumbbell flies
    5 reps with 55-60% of your max
    803 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Pullover (machine or barbell)
    5 reps with 80-85% of your max
    201 tempo

    C2. 1 arm seated cable rowing
    5 reps with 60-65% of your max
    803 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    D1. T-bar rowing
    5 reps with 75-80% of your max
    201 tempo

    D2. Seated cable rowing to abdomen
    5 reps with 55-60% of your max
    803 tempo

    Repeat superset D. 5 times with 120 seconds of rest.

    Day 2: Leg and abs
    A1. Back squat
    5 reps with 80-85% of your max
    201 tempo

    A2. Step-ups
    5 reps/leg with 60-65% of your max
    302 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Natural glute-ham raise
    5 reps
    As controlled as possible

    B2. Leg curl (feet inwards)
    5 reps with 55-60% of your max
    803 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Deadlift
    5 reps with 80-85% of your max
    201 tempo

    C2. 1 leg deadlift
    5 reps/leg with 60-65% of your max
    803 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    Abs are done according to individual preferences.

    Day 4: Biceps and Triceps
    A1. Standing EZ bar curl
    5 reps with 80-85% of your max
    201 tempo

    A2. Zottman curl
    5 reps with 60-65% of your max
    803 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Scott bench curl
    5 reps with 75-80% of your max
    201 tempo

    B2. 1 arm cable curl
    5 reps with 55-60% of your max
    803 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Overhead rope triceps extension
    5 reps with 80-85% of your max
    201 tempo

    C2. 1 arm cable triceps pushdown
    5 reps with 60-65% of your max
    803 tempo

    Repeat superset C. 5 times with 120 seconds of rest.

    D1. Barbell lying triceps extension
    5 reps with 75-80% of your max
    201 tempo

    D2. Lying dumbbell triceps extension
    5 reps with 55-60% of your max
    803 tempo

    Repeat superset D. 5 times with 120 seconds of rest.

    Day 6: Anterior/medial deltoid and posterior deltoid
    A1. Push press
    5 reps with 80-85% of your max
    201 tempo

    A2. 1 arm cable lateral raise
    5 reps with 60-65% of your max
    803 tempo

    Repeat superset A. 5 times with 120 seconds of rest.

    B1. Standing dumbbell shoulder press
    5 reps with 75-80% of your max
    201 tempo

    B2. Standing plate front raise
    5 reps with 55-60% of your max
    803 tempo

    Repeat superset B. 5 times with 120 seconds of rest.

    C1. Seated cable row to the neck
    5 reps with 80-85% of your max
    201 tempo

    C2. Bent over lateral raises
    5 reps with 60-65% of your max
    803 tempo

    Repeat superset C. 5 times with 120 seconds of rest.


    Changing the exercises

    Exercise variation is important. For OVT I recommend using blocks of 4 weeks of training. Perform the same exercises for 4 weeks, then choose other exercises and complete another 4 weeks block. A complete cycle of OVT lasts 8 weeks. After which you should engage in an easier form of training for 1-2 weeks to allow for the maximal delayed effect.

    Load progression

    One of the keys to OVT success is the constant drive to increase the load on the first exercise of all the supersets from week to week. This will literally make or break the program! Strive to increase the load but not at the expense of proper form! For the second exercise of each superset, load progression is not as important, its role is mostly to increase training volume and total time under tension. If you can increase the load in this exercise, great! But as long as you are progressing on the heavy exercise you?ll be fine.

    You'll notice that I include percentages, these are just guidelines. The important thing is to go as heavy as possible for the first exercise of a superset while using a light, controllable load for the second one.

    Conclusion

    I firmly believe that with OVT a new door has been opened as far as gaining size is concerned. Not only will it give you a lot of new muscle, that new muscle will be functional and you'll have the strength to go with your size!
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    Thanks ceaze...i may just give this a try here in a few weeks.
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    I think im gonna give that a whirl too--ill start monday
    thanks alot ceaze
  11. Nelson
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    OVT is definitely food for thought Ceaze.
    I`ve combined the principles of OVT & GVT to create my own routine.
    Started last night & it was a good intense workout.
    Thanks for the info.
  

  
 

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