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I have been following Christian T's Optimized Volume Training from t-mag for 7 weeks now. Basically, it is a very high volume routine aimed for hypertrophy. I have one week left. B/c it is aimed for hypertrophy, I want to get a good low volume STRENGTH routine to follow it up.
Here is what I would do for the initial 2 weeks after OVT I believe:
Monday:
- Bench press 5 x 5 (working up to your 5RM)
- Power clean 5 x 5 (working up to your 5RM)
- Squat 5 x 5 (working up to your 5RM)
Wednesday:
- Incline bench press 5 x 5 (working to a challenging, but easily managealbe load)
- Deadlift 5 x 5 (working to a challenging, but easily managealbe load)
- Front squat 5 x 5 (working to a challenging, but easily managealbe load)
Friday
- Military press 5 x 5 (light and very fast)
- Barbell rowing 5 x 5 (light and very fast)
- Jump squat 5 x 5 (15-20% of your max squat)
Doing this for two weeks. I'll add 1-2 assistance exercise at each workout, doing 2-3 sets of 10-12 reps.
Then, I want a routine that would build strength in a basic lifting sense: ie increasing my 5-7RM on bench, squats, deadlifts, presses, rows, etc. I thought 5x5 was very good for this, and it is very simple to do, so that's why I wanted to do another 5x5 type thing.
All in all though, I don't really care. I just want to bulk for another 4 weeks or so AFTER I finish with OVT, then start a cutting cycle. I need a program that will keep my strength up, probably something with lower volume... I do not particularly want to do meltdown (or something like meltdown), b/c I will do HIIT for the metabolic effects of circuit training. I have 23 hours of the day to worry about losing weight, but one hour in the gym to worry about getting stronger!
So, if you could throw me a routine (basic strength routine) that I can follow after I am finished with OVT, I'd like it a lot. I only got a bit stronger with OVT - which I guess is okay, considering it's a hypertrophy program, but now I want some serious STRENGTH!! I was even thinking about starting OVT AGAIN, only WITHOUT the isolation exercises supersets. Either that, or Chad Waterbury's anti-bodybuilding (http://www.t-mag.com/nation_articles/244anti2.html). Problem with anti-BB is that I couldn't go to the gym every alternating day, so I'd either do M/W/F or M/T/Th/F split.
Tell me what you think.
Here is what I would do for the initial 2 weeks after OVT I believe:
Monday:
- Bench press 5 x 5 (working up to your 5RM)
- Power clean 5 x 5 (working up to your 5RM)
- Squat 5 x 5 (working up to your 5RM)
Wednesday:
- Incline bench press 5 x 5 (working to a challenging, but easily managealbe load)
- Deadlift 5 x 5 (working to a challenging, but easily managealbe load)
- Front squat 5 x 5 (working to a challenging, but easily managealbe load)
Friday
- Military press 5 x 5 (light and very fast)
- Barbell rowing 5 x 5 (light and very fast)
- Jump squat 5 x 5 (15-20% of your max squat)
Doing this for two weeks. I'll add 1-2 assistance exercise at each workout, doing 2-3 sets of 10-12 reps.
Then, I want a routine that would build strength in a basic lifting sense: ie increasing my 5-7RM on bench, squats, deadlifts, presses, rows, etc. I thought 5x5 was very good for this, and it is very simple to do, so that's why I wanted to do another 5x5 type thing.
All in all though, I don't really care. I just want to bulk for another 4 weeks or so AFTER I finish with OVT, then start a cutting cycle. I need a program that will keep my strength up, probably something with lower volume... I do not particularly want to do meltdown (or something like meltdown), b/c I will do HIIT for the metabolic effects of circuit training. I have 23 hours of the day to worry about losing weight, but one hour in the gym to worry about getting stronger!
So, if you could throw me a routine (basic strength routine) that I can follow after I am finished with OVT, I'd like it a lot. I only got a bit stronger with OVT - which I guess is okay, considering it's a hypertrophy program, but now I want some serious STRENGTH!! I was even thinking about starting OVT AGAIN, only WITHOUT the isolation exercises supersets. Either that, or Chad Waterbury's anti-bodybuilding (http://www.t-mag.com/nation_articles/244anti2.html). Problem with anti-BB is that I couldn't go to the gym every alternating day, so I'd either do M/W/F or M/T/Th/F split.
Tell me what you think.
