Max-OT for Dummies - Bodybuilding.com Forums

, Max-OT for Dummies - Bodybuilding.com Forums

Join Date: Apr 2004 Posts: 7,613 BodyPoints: 440 Rep Power: 1096

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8/12/13 11:38 AM -----------------------------------------------------------------------

Max-OT for Dummies Max-OT gains in training Max-OT

(Maximum - Overload Training) is one of the most popular routin strength and size. This article will put in simple and short terms looks like, and what to expect from it. I've seen both beginners a splits, so don't doubt it.

Who Should Use Max-OT? Anybody who is looking for a nice blend of strength and size, while keepi OT. Max-OT also works very well for beginning lifters, but is not specific t of very big and very strong fellows that use the Max-OT way of training. person who complains that they can't workout because they "have no tim you, because the workouts only last 30-40 minutes. Regardless, you still you have "no time" to workout, anyone can anyone can make time if they are dedica

The Principles of Max-OT We'll start by listing the principles of Max-OT, as directly stated from the 1. 2. 3. 4. 5. 6. 7.

Each workout should last 30-40 minutes. Train only 1-2 muscle groups per workout. Do 6 to 9 total heavy sets per muscle group. Do 4 to 6 reps per set. Rest 2-3 minutes between sets. Train each muscle group once every 5-7 days. Take a 1 week break from training every 8 to 10 weeks.

The steps above above are are quite simple. The theory behind Max-OT is that you muscle, and it will keep growing. You will be using the rep range of 4-6, failure each set. Your goal each week is to keep increasing the weight, w and form. The workouts are short and to the point, but will blast your mu you you follow each each of the principles, principles, you will will be training the training the Max-OT Max-OT way cor way cor it. To give you you a little further further understanding, understanding, I'll brea break it down down a little bit 1. Each workout should last 30-40 minutes. Your goal for each workout work out is to get into the gym, g ym, blast your muscles wit out. We all know that muscle m uscle isn't actually built built in the gym, it's built duri time to put that idea into use. Each workout should be short and sweet, that 30-40 minutes, no wimping out because you're "tired". 2. Train only 1-2 muscle groups per workout. This step goes hand-in-hand with step one. You don't want to spend 2 ho part, you want to keep the workouts short and intense. Only train1-2 mu following the other steps, your workout will be simple and effective. 3. Do 6 to 9 total heavy sets per muscle group.

http://forum.bodybuilding.com/showthread.php?t=508611&page=1

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. lifting heavy again and make some fresh gains. Max-OT for Dummies - Bodybuilding.com Forums

8/12/13 11:38 AM

How to Warm Up for Max-OT Sets Warming up the Max-OT way is the most efficient way to prepare yoursel people warm up wrong, and this affects their sets, even if they may not n people spend too many sets with too much weight. This fatigues the mus able to work to it's maximum capacity. You also are asking for injury whe heavy weight, it's not a warm up then. When you warm up, you should j meant to increase blood flow to that muscle, and prepare it for the heavy should not be tired or feel fatigued at all from any of your warm up sets. warm up for a bench press of 285lbs for 4-6 reps : 135 135 185 225 255 285

x x x x x x

12 (warm up) 10 (warm up) 6 (warm up) 3 (weight acclimation) 1 (weight acclimation) 4-6 (work sets)

Max-OT Approved Exercises With Max-OT training, you're going to be overloading your muscles as m with isolation movements, you do it with compound movements. Compou use the heaviest weight possible. Below are lists of approved Max-OT exe list, then it probably doesn't overload the muscle as much as any of the o Approved Legs Exercises Squat Leg Press Lunges Stiff Leg Deadlift Leg Curl Leg Extension

Approved Chest Exercises Barbell Bench Press Barbell Incline Bench Press Flat Dumbbell Bench Press Incline Dumbbell Bench Press Decline Barbell Bench Press Dips

Approved Biceps Exercises Straight Bar Curls EZ Bar Curls Alternate Dumbbell Curls Cable Curls http://forum.bodybuilding.com/showthread.php?t=508611&page=1

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Max-OT for Dummies - Bodybuilding.com Forums

Military Press Dumbbell Shoulder Press Dumbbell Side Laterals Dumbbell Bent Over Laterals Dumbbell Front Raise

8/12/13 11:38 AM

Approved Traps Exercises Barbell Upright Rows Barbell Shrugs

Approved Calf Exercises Standing Calf Raise Seated Calf Raise 45 Degree Calf Press Hack Machine Calf Raise

Approved Forearms Exercises Wrist Curls Reverse Wrist Curls Standing Dumbbell Wrist Curls

Approved Abdominal Exercises Lying Leg Raise Vertical Knee Raise Crunch Cable Crunch

06-17-2005, 03:36 PM

hepennypacker52

What Does a Max-OT Split Look Like?

Eats dogg crapp.

So now you know the principles of the program, how to properly warm u Now it's time to take a look at what the actual training looks like, and it's customizable for you to set up based on your schedule. Just make sure t that you abide to the 7 principles. In case you still aren't sure on what yo few splits from the Max-OT Handbook. Join Date: Apr 2004 Posts: 7,613 BodyPoints: 440

Routine A


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Thursday - Shoulders and Triceps Max-OT for Dummies - Bodybuilding.com Forums

8/12/13 11:38 AM

Dumbbell Press - 3x4-6 Military Press - 2x4-6 Dumbbell Side Laterals - 2x4-6 Lying Skull Crushers - 2x4-6 Triceps Press Downs - 2x4-6 Seated Overhead Triceps Extension - 1x4-6

Friday - Biceps and Abs Straight Bar Curl - 2x4-6 Standing Dumbbell Curl - 2x4-6 EZ Bar Curl - 1x4-6 Leg Raise (Weighted) - 2x12-15 Cable Crunch - 2x8-10

Routine B (Jeff Willet's Max-OT Split)

Monday - Chest and Triceps Flat Barbell Bench Press - 2x4-6 Incline Barbell Bench Press - 2x4-6 Incline Dumbbell Press - 1x4-6 1 Arm Overhead Dumbbell Press 1x4-6 Dumbbell Kickback - 1x4-6 Cable Press Down - 1x4-6 Lying Skull Crusher - 1x4-6

Tuesday - Legs Leg Extension (just for warm up) - 2x10 Squat - 3x4-6 Leg Press - 2x4-6 Lunges - 2x4-6 Stiff Leg Deadlifts - 2x4-6

Wednesday - Back and Biceps Pull-ups - *x50 (as many sets as it takes to get to 50 reps) Barbell Row - 1x4-6 Pull Downs - 1x4-6 Low Pulley Row (V Bar) - 1x4-6 Low Pulley Row (straight bar) - 1x4-6 Alternating Dumbbell Curl - 1x4-6


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Monday - Legs and Calves Squat - 3x4-6 Leg Press - 2x4-6 Stiff Leg Deadlift - 2x6 Standing Calf Raise - 2x6-8 45 Degree Calf Press - 2x6-8

Tuesday - Arms and Abs Straight Bar Curl - 2x4-6 Alternate Dumbbell Curl - 2x4-6 Cable Curl - 1x6 Lying Skull Crushers - 2x4-6 Cable Press Down - 2x6 Dumbbell Kick-back - 1x6 Wrist Curl - 2x6-8 Dumbbell Wrist Curl - 1x6-8 Leg Raise - 2x12-15 Crunch - 2x8-10 Cable Crunch - 1x8-10

Wednesday - Shoulders and Traps Military Press - 3x4-6 Dumbbell Press - 2x4-6 Dumbbell Side Laterals - 2x6-8 Barbell Shrugs - 2x4-6 Upright Rows - 2x4-6

Thursday - Back Cable Pull Downs - 3x4-6 Seated Cable Row - 3x4-6 Barbell Bent Row - 2x4-6 Good Morning - 2x4-6 Hyper-extension (Weighted) - 2x4-6

Friday - Chest Barbell Bench Press - 3x4-6 Barbell Incline Bench Press - 3x4-6


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8/12/13 11:38 AM

06-17-2005, 05:22 PM

roguephoenix

so basically i'm training the chest group, for example, only once a week?

Registered User

Last edited by roguephoenix; 06-17-2005 at 05:30 PM.

Join Date: Jun 2005 Age: 37 Stats: 5'4", 137 lbs Posts: 142 Rep Power: 33

06-17-2005, 05:37 PM

Hoffman

Do 6 to 9 total heavy sets per muscle group.

Registered User

So its not 6 sets per exersise? lol boy did i screw up i was doing 4-6 reps so for squats i only should do about 4 sets ? then leg press 3 and leg exti

Join Date: Apr 2005 Posts: 892 BodyPoints: 867 Rep Power: 4318

06-17-2005, 05:40 PM


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8/12/13 11:38 AM

Join Date: Jun 2005 Posts: 1,067 Rep Power: 279

06-17-2005, 06:07 PM

yeahimnick The Ripper

Originally Posted by Hoffman

..So its not 6 sets per exersise? lol boy did i screw up i was doing 4 I know a friend who does this, he just does 6 sets of usually 5 reps. For e he'll do DB curls & hammer curls for 6 sets of 5 reps. It seems to me tha you guys think? Join Date: Jun 2005 Posts: 293 Rep Power: 10

MAN Clout Log http://forum.bodybuilding.com/showthread.php?t=916879

06-18-2005, 12:19 AM

Hoffman Registered User

all i know i did that with legs 4 days ago and they are still soar as heck lol

Join Date: Apr 2005 Posts: 892 BodyPoints: 867 Rep Power: 4318

06-18-2005, 12:51 AM

clpggp

Sticky please!


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8/12/13 11:38 AM

06-18-2005, 06:05 AM

hepennypacker52 Eats dogg crapp.

Originally Posted by ravadongon

Nice, what are the other for dummies articles are you doing penny Hmm I'll try to remember off the top of my head...


-Max-OT -HST -GVT -TP-PT -HIT -DFHT -Hardgainer (Abbreviated) Training -WSB -Russian Training -Bulgarian Training

06-18-2005, 03:52 PM

hepennypacker52

Bump.

Eats dogg crapp.


06-18-2005, 07:52 PM

hepennypacker52

Heh, this sure isn't getting as much publicity as HST for Dummies.

Eats dogg crapp. http://forum.bodybuilding.com/showthread.php?t=508611&page=1

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06-19-2005, 07:12 AM

hepennypacker52

Originally Posted by Bcrichsolo

Eats dogg crapp.

1st question...do you move up in weight for different sets. for exa bench starting @ 225 for 5 reps. Do my next sets use 225 or more 2nd question...for max-OT cardio, what time of day is best for this. wake up or right after you lift. thanks Join Date: Apr 2004 Posts: 7,613 BodyPoints: 440 Rep Power: 1096

1) If you can increase the weight, do it. You're training to failure. 2) I'm not too sure, but don't do fasted cardio (in the morning) unless it'

06-19-2005, 08:45 AM

LucianoTKO Registered User

Ahh so *this* is what I've been doing! I haven't known the name of the the past few weeks, but now I do. Since I started (early April), I've experience large increases in strength b -Mike

Join Date: Oct 2004 Posts: 208 Rep Power: 12

06-19-2005, 09:18 AM

gonzo719 Steve

Originally Posted by hepennypacker52

2) I'm not too sure, but don't do fasted cardio (in the morning) unl

why are you only supposed to do low intensity cardio on an empty stoma high intensity on an empty stomach? Join Date: May 2005 Location: Nutley NJ Age: 37 http://forum.bodybuilding.com/showthread.php?t=508611&page=1

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06-27-2005, 09:30 AM

adoniscomplex Registered User

according to the 165 pg max ot pfp file you are supposed to do cardio 8 closer

Join Date: Jun 2005 Stats: 5'9", 190 lbs Posts: 8,411 BodyPoints: 13528 Rep Power: 2331

06-27-2005, 09:51 AM

geoffsherman Registered User

Join Date: Jun 2004 Posts: 1,733 Rep Power: 84

He: Good article. I thought I would add a couple of thoughts to this based on have been using it for 8 months. (1) Add Spider Curls to the Biceps area. Hands down, the best exercise f IMHO. (2) Exercises should be changed out every 4-6 weeks (3) This program should not be used for beginners. I know the site says i my clients who are just starting out use this. The idea behind doing comp beginners need. However, going that heavy when you are just startig out (4) Leg press machine calf raise. Good for folks like myself who have gy machines. I know, don't ask


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highpower1111


Registered User

8/12/13 11:38 AM

Originally Posted by geoffsherman

He: (2) Exercises should be changed out every 4-6 weeks I am switching things up and starting WS4SB tonight

Join Date: May 2003 Age: 28 Posts: 2,327 Rep Power: 119

Yea i think you should definitely add that people should switch up exercis Are you doing a log for your WS4SB program?

"The biggest risk in life is not taking one" "Do not let what you cannot do interfere with what you can do. " - John "Impossible is just a big word thrown around by small men who find it ea been given than to explore the power they have to change it. Impossible Impossible is not a declaration. It's a dare. Impossible is potential. Impo nothing"

12-15-2005, 05:41 PM

chickeneater

good thread

Registered User

dont forget the: "Want Results Yesterday" attitude

Join Date: Jun 2005 Location: United States Age: 40 Stats: 6'2", 197 lbs Posts: 3,829 BodyPoints: 680 Rep Power: 2116

and the week off is the hardest part due to the gains being so good.

12-26-2005, 11:30 PM


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8/12/13 11:38 AM

01-25-2006, 06:52 PM

hepennypacker52

ttt

Eats dogg crapp.


01-25-2006, 06:56 PM

B.b. in stress! Registered User

what would happen if i change my routine to 6-8 reps instead of 4-6? i re my chest area when doing max-ot. would switching up these reps ellicit

Join Date: Jul 2005 Location: Cypress, California, United States Posts: 1,758 BodyPoints: 959 Rep Power: 70

01-25-2006, 08:07 PM

Darkmind Registered User

For Max-OT to make size gains within the 4-6 rep range area, you have t making mostly strength gains. So for beginner's-intermediates, it's a goo dense.


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