Dave's Max-OT Program
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Dave's Max-OT Program - 1/10/2005 7:12:38 PM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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First Day: Monday 01/09/05
Chest and Back
Flat bench-225 lbs..5 reps and then 4 reps and 2 extra ones..1-2 minutes in between each set
Incline Bench-185 lbs..5 reps then 4 reps then 2 extra ones...1-2 minutes in between each set.
Decline bench-205 lbs...5 reps then 4 reps then 3 reps. 1-2 minutes rest in between each set
Dips-25 lb weight..6 reps then 5 reps..1-2 minutes rest in between each set
Flies-55 lbs..5 reps then 4 reps...1-2 minutes rest in between each set
Bent Over Rows- 175 lbs..5 reps then 4 reps. 1-2 minutes in between each set
I forgot the name of the other one I did but I laid down face first on the flat bench and had a weight in each hand, and moved my arms parallel to my shoulders.
Anyways this was my routine, I don't know why I did 5 then 4 and maybe 2 or 3 after the 5-4 sets but I did. Also I was wondering if 1-2 minutes is too much to wait in between sets because after this routine I was tired but not as tired as I thought i would be or not as tired as I would be after cardio. Maybe I'm doing something wrong?
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RE: Dave's Max-OT Program - 1/11/2005 6:11:27 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Where are your warm up sets? Where are the weight acclimation sets? Why are you not doing 3 sets per exercise and trying for 6 reps per set?
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to tdtd)
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RE: Dave's Max-OT Program - 1/11/2005 8:44:59 AM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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OH I forgot to add the warm up sets, I did 145 lbs 20 times although doesn't seem like much of a warm up. I read MDa's thing on Max-OT and it said 6-9 sets for a body part and 4-6 reps per set, so I did 3 sets for incline decline and flat. To me it just seems if I did 2 sets of both exercises, that would mean I would be doing 9 reps of each bench press PER WEEK! That seems inadequate to me but I could be wrong..
(in reply to pwolf66)
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RE: Dave's Max-OT Program - 1/11/2005 10:41:09 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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I don't think that you are following MAX-OT.
If you're using 225 as your workout weight then 145 is too heavy of a warm up weight. If 225 is your working weight, then these are the sets you should do:
Flat bench
Warmup
105x10, 105x8
Weight acclimation
145x5, 175x3, 215x1
Working Sets
225x4-6, 225x4-6, 225x4-6
If 225 is an honest weight then TRUST me, it's not gonna be inadequate but you need to ensure that you are using the proper weight. In all honesty it sounds to me like you might not be using the proper weight progression.
Also, it is difficult to work 2 muscle groups MAX-OT style in the same day. Most times the second muscle group worked will lose out on the deal.
Actually MAX-OT states that you want to use a weight that you can rep 4 times but no more than 6 times in a set. The target is to get 3 sets of 6 reps and you need to adjust the weight accordingly.
I'm reluctant to provide more as this is a program that is for sale on the internet. It's not that expensive.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to tdtd)
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RE: Dave's Max-OT Program - 1/11/2005 11:24:58 AM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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Could I get in contact with you to ask more about it, if not then where would I buy it? I have severe a.d.d so I don't usually follow all the steps I need to accordingly but I'm starting to try harder now..Thank you for your help..
(in reply to pwolf66)
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RE: Dave's Max-OT Program - 1/11/2005 12:59:09 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Yeah, you're definitely not doing Max OT at all. Here's the link to the thread that you can get the Max OT program from- It's free, just follow the links to AST's site and get it from there.
The basic principles of Max OT are these-
3 compound exercises, 3 sets each exercise, 4-6 reps each set.
Rest two to three minutes in between sets, whether you think it's too long or not- Sure, you don't feel as tired after a Max OT workout as you would with cardio- Because it's not cardio. They're two totally different things altogether. You probably won't even feel sore, or pumped- It could happen, but if it doesn't, that doesn't mean it's not building muscle. Since you have ADD and probably aren't going to read the Max OT document anyway- It's long as hell- Read this. When you lift heavy weights- Weights that are so heavy you can't lift them more than six times, but can at least lift more than four times- That's sending a signal to your body that it needs to adapt to those weights. (Your body tries to adapt to it's surroundings constantly.) You have to feed your body properly, since it has to have the right stuff to build the new muscle from- And you have to rest your body more than most people think, since muscle is built while the body is at rest, not while it's in the gym- Remember, the gym is where you simply send the signal to build more muscle. Eating and resting is how it gets built. So, doing nine sets of four to six reps a week for your chest might not seem like a lot to a lot of people- But that's a surefire way to build muscle. Stick with this program for at least three or four months, and you'll see big differences- I say three or four months, because like any program, the results don't come overnight.
Hope this helps.
(in reply to tdtd)
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RE: Dave's Max-OT Program - 1/11/2005 1:31:20 PM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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That helps a lot, thanks cpl..
(in reply to cpl)
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RE: Dave's Max-OT Program - 1/11/2005 8:19:02 PM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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alright will do thanks guys..
(in reply to Marc David)
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RE: Dave's Max-OT Program - 1/13/2005 6:51:14 AM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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1st Week...Wednesday 01/12/05 Arms
Barbell Curls 3x6 75lbs
Standing Dumbell Curl 3x6 45lbs
Cable Curls 3x6 110lbs
Standing Hammer Curls 3x6 45lbs
Close Grip Bench 3x6 135 lbs
Rope Push Downs 3x6 120 lbs
Dips 3x6 With a 25 lb weight
overhead triceps extensions 3x6 65 lbs..
I already forgot what I did for my warm up or weight acclimation but it was definitely around what I should have been doing based on reading my mistakes the other day.
(in reply to tdtd)
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RE: Dave's Max-OT Program - 1/14/2005 12:58:27 PM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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Day 4....Week 1....01/14/05 Shoulders
Standing Military BB press
Warm up sets/Acclimation
40lbs 1x12
40lbs 1x10
55lbs 1x6
65lbs 1x3
75lbs 1x1
Real sets..85lbs 3x6
Straight Arm Lateral DB raises
25lbs 3x6
Arnold Presses
45lbs 3x6
Shrugs
95 lbs 3x6
That's all for today..Workout lasted around 35-40 minutes..
(in reply to pwolf66)
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RE: Dave's Max-OT Program - 1/17/2005 6:35:29 PM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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2nd Week. First Day. 01/17/05
Chest
Flat Bench
Warm up/Acclimation Sets
115lbs 1x12
115lbs 1x10
145lbs 1x6
180lbs 1x3
200lbs 1x1
225 lbs..3x5
Incline Bench
175lbs 3x5
Decline Bench
215lbs 3x5
Dumbell Flies
50lbs in each hand 3x6
(in reply to tdtd)
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RE: Dave's Max-OT Program - 1/21/2005 7:56:51 AM
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tdtd
Posts: 53
Joined: 9/26/2004
Status: offline
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2nd Week...Day 3...01/19/05.....Biceps/Triceps
Did the usual Weight Acclimation correctly again
Barbell Curls 85lbs 3x5
Sitting Dumbell Curl 45lbs 3x5
Cable Curls 120lbs 3x6
Sitting Hammer Curls 45lbs 3x5
Close Grip Bench 155lbs 3x6
Rope Push Downs 140lbs 3x5
Dips With 30lb belt 3x6
That's pretty much it, I didn't do the overhead tricep extensions because my back was hurting from a bad night's sleep. So I did 50 pushups instead...
(in reply to tdtd)
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