T Nation

OVT!!!


#1

I just looked at the OVT article and my eyes bugged out looking at the recommended number of sets and exercises. Maybe I'm a softy now after doing Ian King programs for the last year or so but good lord 20 sets of chest exercises alone in 1 day?!

How in the world does this program not cause extreme overtraining? To me it looks like the thing that's special about it is that it demands incredibly high volume but I associate that with overtraining. Does it really work for people not on roids and how is this possible if it does?


#2

Obviously you didn't read the article correctly. Each set is a superset. You do 10 sets total per body part (10 sets total of 2 supersets). NOT 5 sets of bench then move on to 5 sets of flys. Its 5 reps of bench then immediately do 5 slow reps of flys. Go back and reread the article.


#3

It is a planned overreaching cycle lasting 4 weeks. To goal is to place such a high demand on your body thatit will force an overreaching state (short term overtraining) which will then trigger a superadaptive response once you get back to a lower volume approach after the cycle.

That's why OVT should only be performed for 4 weeks, then followed by a low volume routine. What typically occurs is that the first two weeks of low volume training you have a HUGE rebound effect in both sie and strength. Some trainees mistakenly believe that it's the new low-volume routine that's causing these gains while in fact it's the delayed gains from the high stress OVT cycle.

This method has been used in sport training for a long time. Short "shock" training cycles would be followed by restorative cycles to help an athlete bust through a plateau.


#4

Ok I understand now. Thanks I'll have to try it.


#5

Should or can OVT or GVT be used as the hypertrophy stage in pendulum training?