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About to start Max-OT - 1/9/2005 9:48:23 AM

tdtd

Posts: 53
Joined: 9/26/2004
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Hey guys, tomorrow I start the Max-OT program and I have read up on it from this forum, but if you have any suggestions you wanna give me, I'm all ears. I'm wondering if between flat, incline, and decline bench, I do 2 sets of each with 5 reps and 4 reps , or 3 sets of each with 6-5-4. I think that may be too much if i'm dealing with heavy weight. Also, with the 6-9 sets and 4-6 reps per set, I forget if I'm supposed to increase weight or do the same weight with 5 reps then 4. I wonder if anyone could explain this a little better to me..

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RE: About to start Max-OT - 1/9/2005 10:04:04 AM

Marc David

Posts: 9189
Joined: 4/6/2003
From: Bay Area -CA
Status: online

Just keep within the 4-6 rep range. It's heavy weight. No doubts. Sometimes you'll even have to lower the weight.

The mistake I see in this thinking (if I can assume you are thinking this) is that you want to do 6-5-4 reps.

Forget that.

Just stay within the range. Max-OT is a bitch like that becuase you have to know yourself well enough to know that a weight is going to cause failure anywhere between 4-6 reps depending on how you feel. I never went for a # per se... I just went for that range. Sometimes I'd do more then 6, in which case I'd up the weight. Sometimes I get 3 out by myself and I'd have to lower the weight for the next set until I could do 6 or more and justify moving it up.

Some body parts, I did the full 9 heavy sets like legs. Others like arms, I was happy doing 6-7 sets max.

Always try and increase the weight if you go past 6 reps. Always lower the weight if you can't do 4. And always shoot for 6 or more but quit when you hit failure. By doing this, you'll start to know your maximums within that range and you will be able to add weight slowly over the course of the next few weeks.

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RE: About to start Max-OT - 1/9/2005 3:11:21 PM

pwolf66

Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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I agree with MDA on this one. If you can complete 3 sets of 6 reps then add weight, if you can't get at least 3 sets of 4 reps, then it's too heavy. I always targeted to get out 3 sets of 6 reps. Even if I could get 6 reps on the first set, my goal was to get 6 on the second and the on the last set to know, without a doubt, that there was ZERO chance of doing any more than 6 reps on the last set. If I succeeded then it signalled time to add 5 pounds for next week.

Paul

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RE: About to start Max-OT - 1/9/2005 7:57:49 PM

tdtd

Posts: 53
Joined: 9/26/2004
Status: offline

Thanks a lot guys

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