The Official K.O.H.T. V2 Thread

[EricKanevskiy]

So since this forum is for workout programs, I thought I'd go ahead and make a thread for my program that I created called K.O.H.T. (Kanevskiy's Optimal Hypertrophy Training), which I genuinely believe is the most optimal training program for natural bodybuilders. Before we move on, anybody in this section who remembers me likely remembers me from when I was tiny and posting here a year ago, so here are my progress pictures since then:

October 2011:


November 2012:


October 2011:


November 2012:



October 2011:



November 2012:




I went from 130-185 lbs in that time frame, gaining over 25 pounds of muscle in the process, and the latter half of that time was spent doing KOHT.

Now, the reason that I believe that KOHT is the most optimal is because the research is very clear in demonstrating that the optimal training frequency for a natural bodybuilder is 2-3 times a week because muscle protein synthesis stays elevated, on average, for only about 36 hours after you train a muscle. Therefore, if you train each muscle once a week, that muscle is only growing for about two days out of the week, which is actually pretty terrible. With two times a week, it is elevated more frequently and you start making much faster gains and with three times a week, it is pretty much always elevated. With that said, you’d think that a full body split would automatically be superior to upper-lower but you have to realize that if you’re training every single muscle in one day, you don’t have much room for specialization. Accessory work such as chest flies, leg extensions, and so on typically have no room in a full body workout, and you’re left with about 1-2 exercises per muscle which isn’t much at all. With upper-lower, you have a lot more room for specialization but obviously, due to decreased training frequency, muscle protein synthesis will not be elevated as often as with a full body split.

That's why I went ahead and combined the two to create a hybrid of upper-lower and fullbody.

Next, a common problem with most strength routines that are recommended for bodybuilders is that the volume is simply not adequate enough for optimal hypertrophy. On the flip side of things, what I've noticed is that doing nothing but hypertrophy work will result in hitting plateaus much faster. That is why instead of having just two generic upper and lower body workouts, the routine is split up into power and tension (hypertrophy) days.

With all of this said, here is the routine itself:



Day 1 - Upper Power
2x Flat Dumbbell Press 4-6 Reps
2x Incline Dumbbell Press 4-6 Reps
2x Incline Cable Flies 8-15 Reps
2x Weighted Pull-Ups 4-6 Reps
2x Barbell Rows 4-6 Reps
2x Dumbbell Rows 4-6 Reps
2x Dumbbell Shoulder Press 4-6 Reps
2x Dumbbell Lateral Raises 8-15 Reps
2x Face Pulls 8-15 Reps
4x Close Grip Bench Press 4-6 Reps
4x Alternating Dumbbell Curls 8-15 Reps
3x Dumbbell Shrugs 4-6 Reps

Day 2 - Lower Power
3x Squats 4-6 Reps
2x Leg Press 4-6 Reps
2x Barbell Lunges 4-6 Reps
2x Straight Legged Deadlifts 4-6 Reps
2x Lying Hamstring Curls 4-6 Reps
3x Barbell Hip Thrusts 4-6 Reps
8x Leg Press Calf Raises 4-6 Reps
2x Hammer Strength Weighted Crunches 8-15 Reps
2x Hanging Leg Raises 8-15 Reps

Day 3 - Upper Tension
2x Flat Dumbbell Press 8-12 Reps
2x Incline Dumbbell Press 8-12 Reps
2x Incline Cable Flies 8-15 Reps
2x Lat Pulldowns 8-12 Reps
2x Barbell Rows 8-12 Reps
2x Dumbbell Rows 8-12 Reps
2x Dumbbell Shoulder Press 8-12 Reps
2x Machine Lateral Raises 8-15 Reps
2x Reverse Pec Deck 8-15 Reps
2x Tricep Pushdowns 8-15 Reps
2x Dumbbell Skull Crushers 8-15 Reps
4x Alternating Dumbbell Curls 8-15 Reps
3x Dumbbell Shrugs 8-12 Reps

Day 4 - Lower Tension
3x Squats 8-12 Reps
2x Leg Press 8-12 Reps
2x Leg Extensions 8-12 Reps
2x Straight Legged Deadlifts 8-12 Reps
2x Iso-Lateral Hamstring Curls 8-12 Reps
3x Barbell Hip Thrusts 8-12 Reps
4x Leg Press Calf Raises 8-12 Reps
2x Hammer Strength Weighted Crunches 8-15 Reps
2x Hanging Leg Raises 8-15 Reps

Day 5 - Off

Day 6 - Full Body
2x Squats 4-6 Reps
2x Leg Press 8-12 Reps
4x Lying Hamstring Curls 4-6 Reps
2x Flat Dumbbell Press 8-12 Reps
2x Incline Dumbbell Press 8-12 Reps
2x Lat Pulldowns 8-12 Reps
2x Rows 8-12 Reps
2x Dumbbell Shoulder Press 8-12 Reps
2x Lateral Raises 8-15 Reps
2x Face Pulls 8-15 Reps
2x Close Grip Bench Press 4-6 Reps
2x Tricep Pushdowns 8-15 Reps
4x Alternating Dumbbell Curls 8-15 Reps
2x Dumbbell Shrugs 4-6 Reps

Day 7 - Off

You can substitute any exercise as long as the exercise that you substitute it with falls under the same movement pattern. For example, feel free to substitute flat dumbbell press with flat barbell press or barbell rows with cable rows. However, substituting flat dumbbell press for lunges, for example, would not work.

All other questions are answered in the video. Feel free to ask any more questions you have about the routine in this thread.

Tymen.

[Jasonk282]

Nice progress...how old are you?

[EricKanevskiy]

Nice progress...how old are you?

16 at the moment

[ben918]

In. Haven't made strength gains in who knows how long, will give this a go for 8 weeks.

[NZninja101]

[Jasonk282]

16 at the moment

So you gained 50 pounds from just lifitng weights and have the benefit of puberty...kinda what I figured in the first place.

BTW...I checked out your ******** page. them 280x5 PR squats...high as a muthaphucker. shorten your stance and squat to depth.

[EricKanevskiy]

So you gained 50 pounds from just lifitng weights and have the benefit of puberty...kinda what I figured in the first place.

BTW...I checked out your ******** page. them 280x5 PR squats...high as a muthaphucker. shorten your stance and squat to depth.

I guess consistently spending nearly 20 hours per week in the gym, eating 4.5k cals per day, and getting 8 hours of sleep was a waste of time. Clearly, every other teenager gains this much size just by going through puberty.

[UnknownOrigin]

In.

[Determinednoob]

I guess consistently spending nearly 20 hours per week in the gym, eating 4.5k cals per day, and getting 8 hours of sleep was a waste of time. Clearly, every other teenager gains this much size just by going through puberty.

The 20 hrs per week in the gym certainly was

[Saintsqc]

The 20 hrs per week in the gym certainly was

Hahaha

[EricKanevskiy]

The 20 hrs per week in the gym certainly was

Now let's keep this thread on topic plz.

[Determinednoob]

I'm not sure how stating the obvious fact that 20hrs per week in the gym is about 4x-6x more time than is needed to make good progress in someone's first year of lifting which then leads us to the conclusion that your routine you are pushing should not even be considered by a beginner if anyone at all ever, is irrelevant. Congrats on your progress if not your foolish reinvention of the wheel.

[EricKanevskiy]

I'm not sure how stating the obvious fact that 20hrs per week in the gym is about 4x-6x more time than is needed to make good progress in someone's first year of lifting which then leads us to the conclusion that your routine you are pushing should not even be considered by a beginner if anyone at all ever, is irrelevant. Congrats on your progress if not your foolish reinvention of the wheel.

The time spent in the gym could've been cut in half if the rest times were as well but this is irrelevant to the discussion. You stick to your 5/3/1 and make "good" gains and never get anywhere physique-wise. Meanwhile, people who do KOHT will make optimal gains.

[Determinednoob]

Yeah no one ever got anywhere doing 5/3/1 Clearly you have everything figured out at 16.

[ironwill2008]

The time spent in the gym could've been cut in half if the rest times were as well but this is irrelevant to the discussion. You stick to your 5/3/1 and make "good" gains and never get anywhere physique-wise. Meanwhile, people who do KOHT will make optimal gains.

You've made some good progress.

And from what I've seen of your threads, you've taken a lot of **** on this site. Whether you want to hear it or not, that's mostly because of your attitude. If you're really here to help people rather than to boast about yourself, it might be good to remember that you'll catch a hell of a lot more flies with honey than you will with vinegar.

No hate from me; keep training hard.


GL.

[EricKanevskiy]

Yeah no one ever got anywhere doing 5/3/1 Clearly you have everything figured out at 16.

OK, cool. Will only respond to serious questions/comments regarding the program going forward.

[Saintsqc]

OK, cool. Will only respond to serious questions/comments regarding the program going forward.

Why do you squat high? Is it more optimal to target quads? Srs.

[EricKanevskiy]

Why do you squat high? Is it more optimal to target quads? Srs.

That has nothing to do with the program. Next.

[Jasonk282]

The time spent in the gym could've been cut in half if the rest times were as well but this is irrelevant to the discussion. You stick to your 5/3/1 and make "good" gains and never get anywhere physique-wise. Meanwhile, people who do KOHT will make optimal gains.

LOL. I think Jim Wendler knows a hell of a lot more than you do about building a program.

BTW. a program optimal gains are determined by the trainees experience. While your program might and clearly(by your results) optimal for teens and noobs that have very fast recovery times. For a more advanced lifter(intermediate) your program is very flawed and will result in over training...fast.

And real life is not like a WWE promo...

[CamLeslie]

Why do you squat high? Is it more optimal to target quads? Srs.

Lulz.


OP: Qualifications? Also I decided to watch your video instead of just flaming you. Dude you are full of ****. Please tone down the ego.

[Anthony21]

What's the difference with this vs say PHAT? Both have a upper/lower power day, both have a hyperttrophy focused day. Only difference is the full body day you have thrown in. Seems almost like a copy and pasta to me. Could be wrong though.

[EricKanevskiy]

LOL. I think Jim Wendler knows a hell of a lot more than you do about building a program.

BTW. a program optimal gains are determined by the trainees experience. While your program might and clearly(by your results) optimal for teens and noobs that have very fast recovery times. For a more advanced lifter(intermediate) your program is very flawed and will result in over training...fast.

And real life is not like a WWE promo...

5/3/1 is not a hypertrophy, program. It is a program designed to bring up your lifts.

If you just make a blanket statement like that about my program and overtraining, clearly you don't know what overtraining actually is.

[EricKanevskiy]

Lulz.


OP: Qualifications? Also I decided to watch your video instead of just flaming you. Dude you are full of ****. Please tone down the ego.

Here's my athletic background:

What's the difference with this vs say PHAT? Both have a upper/lower power day, both have a hyperttrophy focused day. Only difference is the full body day you have thrown in. Seems almost like a copy and pasta to me. Could be wrong though.

2x a week vs. 3x a week frequency + better exercise selection imo.

You're spending 5 days a week in the gym with both programs but with KOHT, you're making more efficient use of your time.

[Saintsqc]

5/3/1 is not a hypertrophy, program. It is a program designed to bring up your lifts.

If you just make a blanket statement like that about my program and overtraining, clearly you don't know what overtraining actually is.

Wendler suggest many modifications to bring to the program to add size and mass.

[EricKanevskiy]

Wendler suggest many modifications to bring to the program to add size and mass.

Is that how you got so massive?

[Anthony21]

Here's my question again for you Eric.

What's the difference with this vs say PHAT? Both have a upper/lower power day, both have a hyperttrophy focused day. Only difference is the full body day you have thrown in. Seems almost like a copy and pasta to me. Could be wrong though.

[EricKanevskiy]

Here's my question again for you Eric.

What's the difference with this vs say PHAT? Both have a upper/lower power day, both have a hyperttrophy focused day. Only difference is the full body day you have thrown in. Seems almost like a copy and pasta to me. Could be wrong though.

Post 23

[CamLeslie]

Is that how you got so massive?

Good comeback.

[Saintsqc]

Is that how you got so massive?

Says the guy who can only high squat 280 after 1 year of training...

[Jasonk282]

5/3/1 is not a hypertrophy, program. It is a program designed to bring up your lifts.

If you just make a blanket statement like that about my program and overtraining, clearly you don't know what overtraining actually is.

From teh mouth of Jim Wendler himself...


The Boring But Big assistance program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but believe me, it'll lead to new gains in strength and hypertrophy, not to mention serious soreness.

http://www.t-nation.com/free_online_...onth_challenge

You have not a clue.