Always in search of muscle progression ?, here is a very advanced technical workout. This method created by Christian Thibaudeau and inspired by the great Charles Poliquin (GVT method) is based on 100 repetitions per muscle group per week.
Extremely effective, one of the best workouts we’ve tested.
Who is Christian Thibaudeau, inventor of the Optimized Volume Training (OVT) method?
Christian Thibaudeau is a well-known Canadian trainer in the world of training optimization for his articles on the website T-nation.com and on Xpertise360. Weightlifting competitor, bodybuilder, he has always been interested in developing bodybuilding training programs based on the principles of weightlifting with an additional load and perfect execution of the movement.
This fitness trainer and great lecturer is also the author of many books such as:
- The black book of training secrets.
- High-threshold strength training
- Theory and application of modern strength and performance methods.
We advise you to get them! 🙂
OVT: The method in detail
As we said before, a set is 100 total reps, a bit like 10×10 but with a lot of subtleties.
This method is less monotonous than its ancestor, GVT (German Volume Training).
Each muscle group is trained once a week.
Each session consists of 2 superseries. Simplified, Christian Thibaudeau speaks of Group A and B.
Group A:
- Group A consists of 2 exercises of the same muscle group, which are strung together like a superset without a break.
- The first exercise is a polyarticular exo and the second exercise is an isolation exercise.
- The first exercise should be done with as heavy a weight as possible to get 5 reps and a tempo of 201.
- The second exercise is easier, you need to choose an isolation exo with a speed of 602
- It is necessary to complete 5 super series with 2 minutes rest between each series.
- Then switch to Group B
Group B:
- Group B consists of 2 exercises (other than those in Group A) from the same muscle group, strung together like a superset without rest.
- The first exercise is a polyarticular exo and the second exercise is an isolation exercise.
- The first exercise should be done with the heaviest weight possible to get 5 reps and a tempo of 201.
- The second exercise is easier, you need to choose an isolation exo with a speed of 602
- It is necessary to complete 5 super series with 2 minutes rest between each series.
