T Nation

Rest Weeks With OVT


#1
 I just finished my 3rd week of Optimized Volume Training and after reading an article of rest weeks I think I want to changeit up for a week maybe cool down a bit as OVT is very intensive and a lot of volume. Should I do lighter weights with more reps or more weight for less reps. I kinda just want to cool off the volume a little and change up my training for a week. What would be the best way to do this and keep gaining.

#2

You could follow the classic Intensification/Accumulation model. This should work alright with OVT because of the high volume despite the fact that it stays in the strength range of 5X5.

I would suggest something more strength based, like a stint of CW's TSP, or anything that appeals to you that is easier more NS based and less hypertrophy based.

Also, I believe that CT mentions a program based around the Intensification/Accumulation model in his Seven Tips article. It looked good to me. (Of course, you would want to be working on Intensification despite OVTs lower rep ranges.)


#3

OVT is pretty taxing to the CNS and the muscles. The intensity is high (5RM) and the volume is high (5RM within a superset). IMO, decrease the volume and intensity. Do something like 3x8.