T Nation

OVT

sorry Im new and can’t find the OVT program, but I want to start, If I can transform like that in 14 wks, I’ll shit myself. I’m currently in good shape, 175 lbs, 5’11". I’d appreciate it if someone would help me out, thanks.

Red Raider…Type in optimized volume training in the search engine. Look for a thread titled OVT for the Last Time by CT himself.

You probably would be better served by just reading the archived issues and scanning the forum–reason being the Christian’s transformation probably isn’t achievable for most people. Why you might ask? Well, Christian first of all had a very large amount of LBM to start with (189 pounds) on a 5’9" frame (I think that’s how tall he is). Now, at 5’11, 175, you probably have far less lean body mass than Christian, and would probably be better served by either leaning out (if you are around 12% body fat) or focusing on gaining muscle (if you are under 12% body fat).

As far as diet goes, the following list are absolute must reads:

*The Diet Manifesto
*Massive Eating
*The Don’t Diet Diet
*The Essential Berardi
*Eat Like a Man
*T-Dawg Diet
*T-Dawg Diet 2.0

As far as training goes, the following will also help you reach your goals:

*Meltdown
*Meltdown II
*German Body Comp (Bowlfull of Jelly)
*German Volume Training
*German Volume Training 2000
*Fat to the Fire
*Ripped Rugged and Dense
*12 Weeks Programs by Ian King
*Questions of Strength

Since you’re new here, that ought to get you started. It’s not that you can’t achieve what Christian has, it’s just in the scheme of things, he would be considered a very advanced trainer, he lifts big weights, has been doing so for a long time, and the results he achieved in the given time frame reflect his advanced status.

Nothing is impossible, be tanacious.

-Sean

heres OVT Phase 2… i printed phase 1 but i dint save…

do a search in the forum on ovt 1 and it should b easy to find,

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.

thanks, that helps a ton, i’ll post my pics when the summer is through, around August, hopefully I can achieve such a level of beastliness.