Last Training

I changed my training to the MAX-OT because my last one dont bring me more Muscle and more Strenght. Here's an example of my last Training, i like to have some feedback about it ... like why it not work anymore

Monday: Chest

Bench Press, 4 Sets, 12-10-8-6 Reps, Increase Weight at each Set
Dumbell Fly, 4 Sets, 12-10-8-6 Reps, Increase Weight at each Set
incline Bench Press, 4 Sets, 12-10-8-6 Reps, Increase Weight at each Set
Decline bench Press, 4 Sets, 12-10-8-6 Reps, Increase Weight at each Set
(Optional)Butterfly, 4 Sets, 12-10-8-6 Reps, Increase Weight at each Set

All the other day are the same but on a different set of muscle:
4 exercices, 4 Sets, 12-10-8-6 Reps, Increase Weight at each Set + Optional Exercise

Chest and Leg was on a separate day, Bicep and Tricep same day, Back and Shoulder same day, Abs and Cardio on the other day.

Last 2 sets of each exercises bring me to failure ...

Thanks to give your feedback or comments

thats a whole lot on the chest part in my opinion..probably too much.....i usually do 4 sets of heavy flat bench then do 3-4 sets on incline bench, then hit triceps.....and i still feel DRAINED on the upcoming chest workout......take it down a notch man

I'm not an expert or anything but I would say your last workout lacked overload. Max-OT focuses on overloading your muscles with a great amount of weight in order to increase muscle mass and strength. But your previous workout had so many sets and reps that you would be too tired to put up an "Overloading" amount of weight for the rest of the workout.

I bet you built up a lot of endurance and stamina though.

I'm doing MAX-OT now too and I'm pretty much maxing out on every exercise I do.

Even on Critical Bench, which is a program designed specifically to increase your bench press, I do less sets.

There's no way I can push my max for that many sets. My educated guess is, too much chest work. Try 3 exercises, with 3 sets. For a total of 9 working sets. Make the first exercise your big gun. Because towards the end of the workout you will do less weight by nature. So for those 9 sets you can maintain a heavy amount of weight. As it stands now, you are doing somewhere in the range of 20 sets for chest.

Nearly 3x more then I do. And I'm into the overloading principles.

Granted, this benching program isn't about overloadin the other muscle but it overloads the chest in a quick but efficient manner. That is one thing Max-OT did as well. Overloaded me in the shortest amount of time. Most people feel like if they are in the gym for 45 minutes max, it's too little. But really, that's about 5-10 minutes too long.

Less is more my friend.

Once you cut out those extra exercises and sets, kill the reps of 12.. after you are warm go for it. Next set is 8-6-3 or something... No more 12 reps and 10. Burn yourself out quickly.

If you are really reading Max-OT, you'll find their chest suggestion is using similar if not the same exercises, but a whole lot less sets and reps. It will feel odd but after 2-3 weeks, you'll feel a massive difference.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

yeah its why i switch to MAX-OT training ... it seem to be better

i have to change my attitude, because i dont feel great when i dont feel the fatigue after a work out but i have nothing to loose now, im on plateau since a while so its time to change !

:)

hey MDA, let me in on some secrets in critical bench??? please please please

i do this right now

warm up: 135 for 10 reps
work out:215......5 sets at 5 reps(flat bench)
175 3 sets at 6 reps (incline bench)

i need help....i NEED help!!!!!

that’s a whole lot on the chest part in my opinion..probably too much..... take it down a notch man

I'm not an expert or anything but I would say your last workout lacked overload.

Well, which is it? He's either working to hard or not hard enough. It's no wonder people get confused about weightlifting. I do almost that exact routine that you describe Magik, with one exception. I believe in doing compound lifts first then follow that with the single jointed exercises. So I would move the Dumbbell Flies down to the end.

I don't think that's what your problem is though. I am making a pretty big assumption here, but the way you phrased things leads me to believe that you've been following a similar training program for a while. I think its time for you to mix things up a bit, and max-ot should do just that for you. When you plateau again you may need to return to this program, don't lose faith in the program its just time to throw a change-up at your muscles.

D

Okay. A secret to critical bench? It's also a secret of Max-OT.

warm up: 135 for 10 reps

Good

work out:215......5 sets at 5 reps(flat bench)

Same weight. Too many sets. Do 3 sets. Each with increasing weight and decling number of reps.

175 3 sets at 6 reps (incline bench)

Use this as a burn out 1 set only. For reps of 10+

Boyrancher.. the thing is.. you are frustrated with your bench so you keep pushing more and more sets. Why are you doing around 8 not really heavy sets for chest?

You say you can do 240. Well? How come 240 isn't in there.

If you want to increase your bench, you will have to drop the number of working sets and go heavy for less sets and less reps.

Not to mention you need to warm up before you attempt these lifts. And I don't mean 1 set of 135. I mean loosen up the shoulders, stretch the pecs with a set of light flyes or have a partner pull the arms back. Use a dumbbell and do light rotator cuff movements. Then start benching.

It's not really secrets. It's different techniques. Your technique that you just posted it not optimal for increasing your bench. Modify it a little to focus more on the weight and less on the sets.

Really, in CB, there's only like 3 heavy sets, one of which is your max and the other exercises are reps of 8 with the exception of incline bench where it goes to 3 sometimes.

But the working sets are very heavy. By the time you finish your flat bench work at 5 sets, I'm already past my max and onto a new movement. That's the secret. Go heavy for a couple of sets and move on.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

correction, ive done 260!!!! haha OHH yesterday i was going heavy on flat bench..i was doin 230 as follows

warm up....135 for usual 10
230 for 5 reps
230 for 4 reps(i somehow, strangely dropped the weight on my chest....FUDGE)
230 for 4 reps
230 for 3 reps
230 for 2 reps
230 for 2 reps FELT GREAT except the dropping part of it.....i regriped at the bottom and pushed up before my hands were closed and the bar ROLLED off my hands and onto my pecs......WHEW!!!!

so MDA ur sayin i should be doin more like 240 for 3 reps ONLY 3 sets???? then move on????