Max-Ot Complete Routine

Appreciate the insight, thanks.

Chris

CPL was on da $$$..

Most of my sets.. I' m hitting the 4-6 rep range.. I just know it' s a weight where I might get 4.. but I' m shooting for 6.. if I do 6 and I can do more.. I will.. but the next set I' ll go up.. and the next time I do that exercise, I' ll just start off higher.

I think after 2-3 weeks, you should start to get the Mind to Muscle link connection. Where you kinda just know how much you can lift safely between that rep range.

Marc C. David
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I have used this routine for several years and have seen some great development. Downside is, I put on a lot of fat pounds and I am usually sore for 5 days after working a particular muscle group. The weight is a real problem for me, so I am switching to different routine.

I put on a lot of fat pounds

What is the nutritional plan that you followed when doing this routine?

Nothing wrong with switching things up. I' ve been on it for about 9 months. So far, very pleased with the results.

In your case, maybe you need a routine that is more frequent and less focus on muscle mass and more focus on overall health and toning? I know my friend is doing a kind of circuit training routine. He doesn' t want the muscle mass of Max-OT, and his routine is helping him to lose some pounds along with his revised eating habits.

Marc C. David
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ive never tried this max-OT program before as ive had to stay on a football lifting program, but once i'm done with high school sports it looks like something id like to do. i do have a few questions about it though. one is that it talks about pushing the muscle to failure then giving it a week to rest. but the thing is on chest day youre working your triceps when youre benching and doing some other things, so when you go to work your biceps and triceps a few days later isnt that impeding the healing process for your tris? i havent gotten to the part where he talks about the benefits of working your biceps and triceps together and im sure theres reasons for it but i dont see how if youre supposed to be giving it a week to heal working it twice is going to be helpful. a lot of things like the 2-3 minute rests go against everything ive ever been taught, where everyone says take short breaks and push the muscle, but i like the idea of overload intead of fatigue, it makes sense. i think im gonna try this program out in the spring when football and wrestling are over. i really dont like how the thing goes on to be a big advertisement for all their supplements but the lifting aspect of the program sounds great. if someone could answer my question it would be appreciated.

The effort the triceps have to put out when doing bench presses is not like a full triceps workout- Sure, you're using them, but not to the point where you're overloading them or targeting them. Using them essentially as stabilizers when you're working out other muscle groups is not enough to impede the healing process- At least, I've been on this program for a few months now, and my triceps have grown steadily, in size and strength. You said you're used to resting very little in between sets- The overload principle feels a lot different than trying to fatigue your muscles. Before going on Max OT, I would try to lift with every muscle until total failure, fatiguing the hell out of them- Sure, after a chest day my triceps wouldn't be up to any work for a while- Overloading is very different. A typical Max OT chest workout, after warming up, would be something like this-
Three heavy sets of bench presses, four to six reps per set (Of course you know if you can do more reps, the weight's too light, less and it's too heavy) followed by the same sets and reps of dumbell chest presses, and the same again for incline presses.
The thing you have to keep in mind is this- When you're done with everything, you'll probably feel like you can still do more- DON'T. I felt that way when I first started, but that's because I was used to the same thing you seem to be doing now- Fatiguing the muscle. Max OT is not about that at all, and if you're like me, you'll feel like you're missing out at first because you won't feel the burn or the pump you're used to feeling when you work out. If you're used to getting that feeling, keep in mind this is a totally different way of working out and you shouldn't look for those things as a measurement of how hard you're working the muscle. Resting two to three minutes in between sets is essential when you're treating the muscles to some overload.
Hope this helps...

Ah screw the ads.. you understand they have to.. I mean.. they put in the time to make the guide..

And no you don't need their supplements to make this program work for you.

You can find plenty of comparable if not better alternatives, cheaper, that will do the job the same if not better.

Now for your question:

Can you post.. just one line.. exactly what it is your are asking. I'm not sure what you are looking for precisely.

If you work chest, then work triceps.. is that too much since you were supposed to wait a week?

Since the exercise is not specific to the muscle, it's not a big deal. I work arms together, but you don't have to.

Even if you squat heavy, my whole body gets a workout. You can't have itty bitty arms to squat heavy.

It's about focusing on the muscle in question. Granted, triceps do work when doing a bench press, but I'm never sore in the triceps on a chest day.. they are secondary muscles.

But on a triceps day, I'm sore the next. Because I focused on that muscle.

2-3 minute rests.. necessary if you wanna have enough strength to push it again.

I'm not into fatigue. I got a huge pump from that, but I never saw the growth. Fatigue doesn't build muscle, overload and telling your body get ready, next time it will be heavier, does.

Your best bet is to do exactly what you said. Try it out.. it's working for me.. and nothing else did.. but that's me. It might work for you.. it might not. Give it 100% and see..

Marc C. David
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Is the Max-OT Routine just for professional like you guys who have sort of hit a plateu and have problems growing bigger? Or does it applies to newbies like me also?

I have read a lot of articles that stressed not to do too few reps, but Max-OT suggests 4-6, which in my view is very few.

But I did experience that I can do around 5 reps of the heavy weights, after the 5, its like a different stage, and of course after 8 it felt like a different stage, and after 12, it felt like I can continue to 20.

Now I am trying out 8-12 reps. But still I felt that the first set, no problem doing 12, but on the 3rd set, sometimes the muscle will fail on the 5th-8th set.

My Opinion:

I was ready for Max-OT after 2 years of working out.. so that I really knew my body well and how low to go on exercises, which joints hurt, how my body responds, how I feel when I'm at a very heavy weight...

As a new beginner, I'd probably not have my form down tight, do something heavy, and tweak myself.

I would recommend this program to an advanced athlete looking to gain some serious size, that understands nutrition, what it feels like to over-train, how to recovery and knows the mind-to-muscle link really well.

As a beginner I responded pretty good to a full body workout, then moved to a split where I was in the 8-10 rep range and now I'm loving Max-OT.

Because I understand the form and how much I can push it.

Marc C. David
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I've got a question, some of the weeks don't give workout routines? do you just follow the routine from the previous week?

I don't have the manual here in front of me- But I think that's the case. When they give specific workout schedules for different weeks, it's just a way of changing up the workout from time to time.

You do a routine for weeks 1-4 then switch it up.. to weeks 5-8.. that kinda thing.

After 8 weeks.. you take a 1 week break, come back at 60% and then then hit it heavy again.

The top headers are a collection of weeks (4) that you do a particular routine. Every 4 weeks you switch it up a little.

Marc C. David
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That PDF is HUGE

for a noob just starting out, I don't know what to make of all that info...

I think I will start with a basic 4 day cycle with low weight and high reps to get into the swing of training, then maybe in a couple months consider something crazy like this...

It seems that "Max OT" can lead to injuries if done incorrectly, and since there is SOOOO much info with complicated descriptions and no visual diagrams describing technique, it is likely many inexperienced people will get some/most of the instruction WRONG...

does anyone have any good diagrams and simple instructions breaking down the exercises and information/techniques described by "Max OT"?

thnx

Check out the top topics (you will see them separated by a bar) in the Training forum. There is a thread on how to do a particular exercise. That will help if you don't understand what something means. There's videos in there as well.

Any workout with weight can lead to injuries. So you are correct. It's important to understand what the exercise does, how to do it and what weight you can handle before jumping in and going heavy.

I suggest if you are new to the game, to read Max-OT, stick with the basics but just get your body used to working out. If you just go heavy, you'll be so sore it won't be pleasant at all. And you could injure yourself attempting what most would call and advanced routine.

We're here to help. Ask away!

Marc C. David
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Hi all,

Max-OT recommends that you confine your workout to 30-45 minutes, and that's ok.

BUT...

Does that include, or exclude the warm-up sets? Sorry if this has already been answered.


JayBee.