Max-Ot Complete Routine

Oh reminder.
The weights are calculated per side.
We do it that way because its easier to calculate when we are taking off the plates and putting the next plates for the next person.
Does not include bar as well.

But thats all entirely up to you. You can calculate total weights + bar if you like.

As well. You can change the formula to best fit you for warmup and acclimation. But that gives you an idea as to how I use the Max-OT program.

Hope someone can help me re. this. I read that cardio etc. shouldn't be done on the same days as the MAX OT program, as it breaks down all gains made by working the TYPE II fibres.

My girlfriend and I are both triathlete and also do adventure racing. We train between 12-14 hours a week with workouts divided into Weightraining, Cardio, Aerobics Classes, Yoga, Kickboxing and a few other weird things.
We have to do divide the workouts so that we do 2+ "classes" a day.

My dilemma :
1. Should I do my other training before/after my MAX OT program on days that I have to do weight training?
2. With which muscle group can I group my swimming (upper body cardio training), on days that I have to do weight training, to be most benificial?
3. With which muscle group can I group my kickboxing (or for that fact, any classes focusing on legs), on days that I have to do weight training, to be most benificial?

Sorry for the essay!Thanx...

I have read over the max-ot routine and it certainly makes a lot of sense.

I have been working out for about 6 months now, following programs which a gym aid at my school prepares. Many points of these programs always didn't seem to be quite right to me. Things such as benching in a pyrimid format, only warming up with 5 mins of cardio and then doing 30mins of cardio directly after working out.

Also many of the sets in which i was going up to 12 reps, by the end of the set i would feel like it was just hard to lift the weight it wasn't doing anything for my muscle. Sure i got gains but i always felt that i could push myself harder.

One question though: What happens at the end of the 6 month cycle?
Should I begin the cycle again?
Should I begin the cycle with a few variations?
Should I create my own cycle but with the same basic ideas?

Any help will be greatly apreciated thanks.

I cant seem to get hold of the Excel Sheet referred to on this one...

Can anybody please give me a copy...

Thanks a whole bunch...

ORIGINAL: SlySi

Welcome sarado28sp


Have a look at my spreadsheet I made up.
I workout at a home gym. He has all the equipment plus a computer in his gym. So we always follow this spreadsheet and update this one as well.

http://www3.telus.net/SlySi/Workout.xls

Its pretty straight forward.

There are 6 TABS on the bottom.
Chest/Legs/Back/Shoulders/Arms/Max + Warmup

You may have to scroll left and right to see the tabs.

What we do is, we figure out what our max weight is. And we enter our max weight in the following tabs depending on your muscle group.
We enter them into Chest/Legs/Back/Shoulders/Arms

After you have entered them. You can goto the MAX + Warmup tab. This tab will tell you what your warmup and acclimation reps/sets should be.
This tab is broken down to what our Warmup/Acclimation/Max should be.
So for example.

Goto Max + Warmup Tab.
Look at Flat Bench Chest.
I color co-ordinated the warmup and acclimation depending on the name.
For example Simon (Me)
My first warmup 12x set is 33lbs a side.
10x = 33lbs a side
6x = 40lbs a side
3x = 53lbs a side
1x = 60lbs a side

Then I do 3 full sets of my max which is on the number on the left. And try to push higher if I can. I I push higher, I update my max Chest Tab. Not the Max + Warmup tab.

Hope that makes sense.

You are welcome to download it and use it as well.
There are formulas on the spreadsheet.
So I suggest you dont edit the MAX + Warmup.
You can edit all the other tabs.
Whatever you enter in the muscle groups, for example "Chest"
The Max + Warmup will automatically be entered in there.
And will spit out the what you should do for warmup, acllimation, and max set.

If you want to download it. Goto this link. Right click and save as.
http://www3.telus.net/SlySi/


Hope that helps.

Si,

What i should do if i can't do deadlift? I should change that exercise to other exercise that i like? Or i need to do something simular? Can u answer me?

it won't be very bad if i use my own exercises?

Why can't you deadlift?

Where are we going, and why am I in this handbasket?

I'm glad I found this forum. Lots of good info about the maxOT training, which i have heard a lot about.

I have a question: What if ive never done Dead lift, power cleans and squat? can i do leg and smith machine squat to make
up for it? i guess what im asking is if i dont know how to do a lot of the "compound" lifts, is there other lifts i can do to make up for it?

To echo what Jenn asked someone else. Why can't you do deadlifts? Do you lack a barbell and weights? Is there no area in your home or gym to perform the exercise? If you've never done Deadlifts or Squats then now's the time to learn. Those are THE 2 best mass/strength building exercises out there (at least in my and many other's opinions).

I would highly recommend starting them and if you do then start with a light weight say just the bar for Squats and the bar plus 10s on each end for Deadlifts. NOTE: This is not about you looking manly or not, this is about you learning to master the form of each exercise!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! You shouldn't care how it looks to others (unless they can provide accurate and positive critique) and what others think should not affect what YOU are doing.

Squats should be performed with a free barbell and not on a Smith. For the evils of Smith machines please look here:

http://www.discussbodybuilding.com/Smith_machine/m_23455/tm.htm

To get a better idea of what each exercise should look like check these sites out

www.exrx.net
www.abcbodybuilding.com
http://www.bodybuilding.com/fun/index.html

To get an idea of what proper deadlift and squat form should feel like check here:

http://www.discussbodybuilding.com/Squat_Depth/m_22821/tm.htm
http://www.discussbodybuilding.com/Deadlifts/m_22845/tm.htm

Definately check out the Exercise forum, there are some GREAT pointers on Squats and Deadlifts to be had there from some VERY knowledgable people. CPL, MDA, Bigbossman to just name a few

Paul

A friend helps you move, a true friend helps you move bodies.

You're making me blush, Paul.
Like Pwolf said, why substitute two of the best muscle and strength building exercises for lesser ones? There are no substitutes for squats or deadlifts. Sure, there are other exercises that target the same major muscles as those two- But that's just it, they isolate those muscles, whereas squats and deadlifts use more muscles throughout the entire body than any other exercises out there. True strength comes from core strength, and core strength comes from those two monster exercises. Sure, they can be intimidating- Most people I know who have never done them before are afraid of hurting their lower back- But without these two exercises, your lower back will remain weak and you risk injuring it when doing other lifts because you never built up it's strength. Sure, you can injure your back with those exercises- ONLY if you do them wrong, or use too much weight. Like Pwolf said, get used to the movements with very little or no weight, and then add weight as you feel comfortable. They're no different from any other exercise, and shouldn't be treated any differently- Learn the proper form, add the weight as needed, and listen to your body. If you add the weight as your body dictates, you should have no problem. You know how much weight you can curl, right? And you know that if you added fifty pounds to that weight, you wouldn't even attempt to curl it, right? Get the same sort of relationship going with your squats and deadlifts, and soon enough you'll have lower back strength like you wouldn't believe, and it'll be far less prone to injury- Not to mention the gains you'll see in your legs, upper back, arms, abs- All due to squats and deads. Check out those threads Pwolf provided, there is a lot of good info to be read in them.

ORIGINAL: cpl
You're making me blush, Paul.

Dunno, looks more like I'm just making you mad

Paul

A friend helps you move, a true friend helps you move bodies.

thanks a lot for a push in the right direction. ive been weight lifting 5 days a week for nearly 6 months now and lifting in general for only 8 months. im switching to the MaxOT lift and i may as well learn to squat and deadlift.

my problem is i just went into college and seriously no noone here that can help me. i think id feel embarrassed to ask someone who was doing one of the lifts out of the blue. but maybe this is a good way to meet some new people.

I'd personally view the links Paul gave you first. Study the form. Then look at the guys doing it right. And ask them for a spot and such. I made the mistake once of asking some weenie for a spot on squats that:

1) Did not know
2) Watched him later and he was a weenie
3) He didn't even look like he worked out

He proceeded to curl the weight off me when I asked for a spot on squats. Needless to say, he pulled me and the bar on me, backwards. Lucky for him, I was in a squat cage with the safety bars.

So asking just anybody isn't recommended. Keep the weights manageable until you find somebody who knows their stuff or you get a training partner you trust.

You might find somebody in a class that wants to hit the gym as well. Who knows. Good place to meet people though for sure.

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

I can't do deadlift because i have my lower back injury. My doctor said that i can't even do bodybuilding... I do squat just with 100kg, ant it's about 200 in your weights. I can do squats with maybe 130kg or more, but when i do with 100kg for about 15reps and when i come home i feel my lower back pain and my lower back crackles.
Today i tried to do deadlift a few reps, added a 80kg on a barbell, it wasn't so hard to do, but how i said i felt a pain in my lower back. So i think i better won't do this exercise, because doing exercise with pain it's your body killing.
And what i want to say more, if i can't do incline press(i don't have incline bech) so i can't train by max ot? Or i need anotother exercise?
And also i cant do how i said stiff legged dead lif, incline press, incline with dumbells, horizontal press with barbels(because my barbells are just about 30kg max) it's too light for me, i can do about 10-12reps, but i need to do just 4-6.. So i can do my sqauts just with 100kg not more, and i can do even 20reps.. And i think all other exercises i can do. O i forgot to say that for legs i alsow have leg extensions machine and lying leg curls machine.
Ohh and another aspect, i think it is not good idea to do and isolate exercise, like biceps curls and to do just 4 or 6 reps! its difficult to chose a weight, and its very difficult not to cheat doing that exercises.
And why ecerbody sais that if u want strenght and mass u need to do just basic exercises, but in max ot there are lot's of isolate exercises.... So i think someone can answer my minds..
(sorry but my english is not good so i can't write well:/)

Some advice please...

I spent two years on Body For Life, and although I was getting good results I hit the boredom rut and started MAX-OT. I've been on it now for two months and am trying to strictly follow it but I'm not sure about a couple of issues.

1 - Cardio - I feel better with a 20 minute interval taking my HBPM to 90% for 15 seconds and then backing off until I drop to 60% of HBPM. I use a treadmill and 5 minutes of warm up and 5 minutes of cool down at 60% or so. MAX-OT says 16 minutes using a bike. Will I hurt my gains by doing it my way? How many days a week should you do cardio and how about piggy backing on top of a workout?

2 - I'm getting untold flack from my training partners, etc. at my gym stressing the traditional 4 X 10 programs. Maybe they work for them but they never did for me. Body for Life and MAX-OT do. I'm in Plano, Texas and would like to point the critics to somebody who has been on the program and seen results (to get them off my back).

3 - Because of using heavy weights, and adherence to correct form I have pulled the tendons on the inside of my left elbow and a muscle in my right shoulder. I've been gutting through the workout but any suggestions. Ibuprofen, etc. along with rest has not helped in the past so I just block out the pain.

Appreciate some feedback.

Thanks,

Bill

As far as the cardio goes, I'd say go with what you're comfortable with- So long as it's not too much cardio. If you're trying to bulk, keep it to two or three short sessions a week- And no, don't piggy back a cardio session with a lifting session. It's best to do them seperately.
When it comes to progress proof some of us have had, well, there are a lot of people here who have had great gains from Max OT- I hate to post links to my own pics, but I think the size I put on in just nine months proves that the program can and does work. Here they are.
When it comes to the tendon/muscle issue, the best advice is to stop. Don't aggravate the injuries, they'll only get worse and then you won't be lifting anything. Give them a chance to heal instead of trying to work through the pain- It's the smart thing to do.
LOPAS-

I can't do deadlift because i have my lower back injury. My doctor said that i can't even do bodybuilding.

If your doc says don't do it- Don't do it. Get a second and third opinion if you want, but if they all seem to agree that you shouldn't be lifting, don't freakin' lift, for the same reasons I listed above- You could make a bad injury even worse. I know no one likes to be told to stay away from the weights, whether it's just for a short period of healing or if it's for the rest of their life, but always go with professional medical advice- Don't look for alternatives from strangers on the net who might not know what they're talking about. Even if I were a doctor, there'd be no way I could give you a decent medical opinion over the internet.

I have a question for you. This program sounds great but I have one problem. With almost 100% heavy lifting I have no spotter. Sometime's I'm afraid to up the weight because I don't want to fail and have it crash onto me.
Is training until almost failure, but knowing you won't make the next rep helpful?
Also, how long should I be looking to do 1 rep in. take it down slow or normal? Do I want to push it up fast and controlled or just at a medium pace?

Welcome to DB!

I'd say use dumbbells for whatever you can as if you fail, you can drop them to the side. Unlike the flat barbell bench where you can get stuck. Setup the bars in the squat cage so when you fail, you aren't really screwed. Use the Smith machine if you must as it provides safety features. And even without a training partner or full time spotter, ask a nearby trainer or a person you trust in the gym to assist you on the most heavy lifts. After being at a gym long enough, you will get to know who's who.

This isn't a routine I would recommend for a beginner. So unless you have been training for about a year or more, I'd say this might be a bit too advanced. Going this heavy and to fail is tough.

Take it down controlled (not the 4 seconds you see in other routines) and push it up explosive (1 second).

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

Now I know this is a 'supplement or nutrition' question, but I found it under the max ot guide and there is much more responses in this section. Feel free to move it if you want.

The author of MAX ot pushes many supplements. Is what he says valid or is he lieing? The 30$$ 5 pound tub of whey protein specifically is what I'm asking about. some of the thoughts behind what he was saying makes no sense to me. if there are only 12 grams of protein instead of the 25 that the label claims... what are the other 13 grams seems most important. I have no problem doubling the recipe, but if those 13 grams are fat, then no thanks! What should I do? Throw out my existing tub, or what. Also a list of the cheapest, best companies to buy supplements from would be great. From an unbiased point of view.

Forget the supplement recommendations. AST makes fine products. But as you point out, it's pushing them. Sure. It's a free workout guide. They have the right to market their stuff. But you can and will get awesome gains regardless of what you purchase. Don't throw out anything based on what you read. Other then the fact that Max-OT style workouts will change your view on heavy lifting!

Supplements101.com pays the hosting fees for this forum. I really don't want to get into a debate of taking business elsewhere. Kris has done an excellent job of making his prices competitive and reasonable. You'll also find his business to be very honest and professional. You might save $1.00 elsewhere but you surely will not get the same level of service.

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

Hi! Im a new member and a new user to this kind of workout. As far as I get it, MAX OT presents a new setup every week until 10 weeks, then i get to rest =), after 12 weeks is done its the 6 month program wich is starting on the last pages. But when I count the weeks before the 6 months schedule I can only get it to 6-7 weeks....Or have I understod MAX OT wrong...Sorry if Im being kinda vage, english is not my native tounge

If you look at the headings, you will see things like:

Weeks 19 - 22

That should show you the weeks that you would be doing the exercises. The full program is there. You just have to look at the heading to see what weeks you are doing a particular set of exercises.

I don't think you have understood anything wrong. I think you just might have missed the headings where it shows you what weeks you are doing things.

Welcome to DB!

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

Hello ppl!
I have been following the MAX-OT routine for a while now and I am at the week 14-17 schedual. But there is one thing I don't understand, were is the tricep exersice for that week?
It's the same for week 10-13, there is no forearm exersie for that week but there are 2 days for abs.
Can anyone explaine why?

OK, so In my first month of MAX OT I've made some gains in strength and in size. However I've stopped becoming sore after workouts, and when I'm in there I feel like I can't lift anymore. I finish each exercise feeling like I can't do anymore, or actaully failing. Am I going to plateau or have slower muscle growth if I cant break my muscles down to the point of getting sore? I thought that was the goal.

Soreness should never be the goal, it does nothing at all for building muscle. I used to think the same way you did- Except I always felt like I could do more at the end of a Max OT workout- But I didn't. I stuck to the routine, and got the best gains of my life. It turns out that getting sore doesn't really mean anything at all- But since we're all used to the idea that a sore muscle is a well worked muscle, we tend to think that the Max OT style workout isn't that good. Stick with it, you'll see the gains, and you'll see that you don't have to feel sore after a good workout.

Hey all....

I'm new to the forum and have just started Max-OT this week. I'm 40 years old and have worked out on and off for years enough to stay in good shape but never made the significant gains I always wanted.

This past April I changed my eating habits. I was 205lbs and 5'8". I lost 20 lbs over 3-4 months then stalled at 185. Then I started following Tom Venuto's BFFM program for nutrition mostly. Weight training is an integral part of his program but specifics of weight training are not included in his program. It's sort of a given that you know how to lift weights. Anyway, following my same old lifting habits and Tom's BFFM program I got down to 175 lbs. From a 38 waist to about a 33 with 16-1/2 biceps. I have gained 1/4" on my biceps while losing the last 10 lbs. It was the first time in my life I've been able to control my body.

Last week I stumbled across Max-OT and was sceptical. Preachers and concentration curls have been my bread-n-butter for years and they are outlawed in Max-OT and I was appalled! I held my tongue and gave the program a try. It's incredible!!!! It does feel different but it feels like your muscles are going to explode. It feels like muscle fibers have actually been torn. I'm still sore today (Thu) from Mondays leg workout. I am excited about this and looking forward to the big gains you all describe!

My one and only problem, and I'm not sure if it's my age, but Max-OT is balls to the wall 5 days straight. The BFFM nutrition program I'm on, has me in a 200 calorie per day deficit and doing 40-50 minutes of cardio per morning. It's working b/c I'm getting ripped but that program (BFFM) recommends NOT training more than 2 days in a row. After 4 days of Max-OT I've felt a little dizzy and headaches that feel like tension headaches.

Has anyone had any similar overtraining effects? There are some Max-OT alternate splits with a floating day off during the week, and one that has Wed off. Is anyone using Max-OT with a day off and is there a difference?

Any info would be great, and I'm looking forward to hearing & sharing more as I take this Max-OT adventure.

Thanks!
-Macka

Hi, welcome to DB !

It is really hard to combine to different training program, what I would suggest you is to go like you feel it. If you feel like you NEED a day off, then take the day off.
You are going good so far, keep on good work and congrats for you recent results !
Feel free to look around the forum, we have plenty of infos here !

Everyone is entitled to be stupid, but some abuse the privilege.

The thing about MAX-OT is that you don't really have to follow their preplanned workouts verbatim. The most important thing is to understand and follow the basic principals.

Two to four exercises per body part, two to three sets per exercise, four to six reps per set. Use basic compound movements and go heavy.

I use a four day split and mix up the excercises and order every few weeks.

Chest/tris
Back/bis
Shoulders/traps/abs
Legs

Some would say (and you know who you are )that you shouldn't do chest and tris on the same day. I can't argue with their logic but can tell you that this has worked well for me. You'll have to play around with the spit and order yourself to find out what works best for you. Good luck!

Thanks for the welcome and the info. You've basically answered my question, which really is, "Is Max-OT as effective if you don't follow the workouts to the letter". I guess this is true. I get ther principles, I was wondering if there was some "magic" synergy in the way they put together the first few sample routines. I guess there's not, which is good.

My other problem is that I workout at home alone. I have a great bench but the leg attachment sucks and the incline is good for dumbells, but not barbells b/c of the position of the rack, which fortunately extends high enough to server as a squat rack. I also have an inexpensice ($200) Yukon lat pulldown, which is nice but doesn't let me do seated rows very well, even though it's supposed to. Also I have no other machines like leg press, back extension bench, roman chair, etc, etc.

My point is I have to substitute some exercises and like I said I feel I need a day off during the week. Sounds like it's ok to do so and still beneft from Max-OT principles.

THANKS AGAIN!!!

Two to four exercises

How long i have to use max-ot program? I think this program is about 11weeks yes? But how often i have to change the exercises? I didn't see if there was write in that article..
and it's dificult to do not basic exercises just for four reps ami write? I dont even feel my muscles... ok basic exercise is basic, i can do even 2 reps, i feel something, but isolate with dumbells i know that i won't feel anything..................