Max-Ot Complete Routine

No.

Once you add in the warm-up sets.

You are looking at 45-60 minutes total gym time. But only 30-45 of intense workouts.

Marc C. David
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i have been using this routine for about 5 weeks now, and i am amazed with how much more weight i have been able to put up. i have been lifting for about 3 yrs, and was able to lift alot of weight but this new routine has super-charged my workout. i just wanted to say thanks for putting that routine on the forum.

NO PAIN NO GAIN!!!

keith deaton

You are very welcome. It made a big difference for me as well.

Marc C. David
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Whats your guys diet like during Max-OT. And say on week 1 you complete the reps you want, do you bump up the weight the next week? When do you guys usually max out?

I learned about this type of workout reading some of Mike Mentzer's articles on HIT. I adapted his hypotheses to my personal goals, age, and fitness ability. Here is what I do:

- 1 to 2 bodyparts per workout
- 6 sets per body part - (3 exercises @ 2 sets each)
- 10 reps on first set (50% of Max)
- 6 to 8 reps on second set (100% maximal)

As others have stated before, I have seen significant strength improvements. The biggest challenge is mental. It important to believe you are capable of moving more weight each and every workout. I have not increased bulk since I have not increased my nutrition intake significantly. I am currently focused on dropping bodyfat to the 10% to 12% range before bulking up again.

Caveat: I take about two weeks off to focus on smaller muscles in the shoulders and back. I found my shoulders take a beating when bench weights increase too fast.

Ok, this might be a stupid question, but I have only been training for a little under a year with weights. I am not a social person at the gym. I put my headphones on and don't pay attention to anyone else unless it is busy and someone wants to use the machine while I'm resting. I guess you could say I "zone out". I don't want to use a spotter, but it seems like all the workouts take advantage of free weights, which (to my best knowledge) should be only used with heavy weights when you have a spotter. I would like to follow this program, but I would be interested to know if anyone has used a spotter or not. Thanks!

Welcome to DB slayerboy!

I don't think it's necessary but it sure helps. If you are going to attempt heavier lifts and keep pushing the weights, it's a very good idea to have a spotter. But you don't need a spotter for everything.

I mainly need a spot for bench presses and squats. The rest I'm fine to attempt on my own. And if you use the Smith type equipment, you can do some heavy weights safely.

So while I don't think it's necessary, I do believe you can obtain better results with a spot as you'll feel safer (assuming the person knows what they are doing). And a partner can motivate you to the next level.

I'd do Max-OT and just give it your all. On exercises where you want to go to absolute failure, like bench, ask for some help.

Marc C. David
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Personally, I love the Max-OT workout. The most enjoyment I get from it is watching everyone else in the gym during my 3 minute rest periods and seeing the difference between our routines... So far I haven't seen anybody else at my gym who trains with Max-OT which is funny cuz everybody seems to notice me... Especially with my warm up sets. Everyone sorta gets confused when I pop off 1 rep and wait around a couple minutes b4 increasing weight and lifting again...

I was wondering though... can I switch between muscle groups while im resting... For instance, 1 set straight bar curl... then 1 set of tricept cable push downs??? Or do I have to weight 3 minutes b4 any sort of excersise???

What you're referring to is known as supersets- Doing two different exercises one right after the other. It's a nice way to change things up once in a while, but not as part of a normal workout routine. Your body needs that rest badly when you're pushing heavy weights.

There is something I have to say!

It's not what routine you are doing, most everything you do as long as it is not a negative routine, WILL WORK! About 97% of failiure is because of nutrition, stop worrying about the excersize that's easy. Glancing at the statistics for Americans eating right isn't.

But like I said most every routine you do WILL WORK, BUT ONLY IF YOU STICK WITH IT. It's shouldn't ware you down, losing weight shouldn't be abusing your body, eating less of good food, losing energy. Abusing your body won't do anything for anyone. From what I have seen now a days most people forget that dieting is not a thing you do, it's your lifestyl, it's the compsure of what you eat. Getting healthy should be a pleasure and not a chor!

Good point...

...Im not talking about supersetting... supersetting is working the same muscle group in back to back sets... Im wondering if I could work DIFFERENT muscle groups alternately (working one while recupin the other) in order to cut down on my gym time.

The one problem I have with the Max-OT program so far is on the back day, weeks 1-4... I have trouble perfoming the bent over barbell rows, good mornings, and hyper-extensions. I could handle the hyper's if I didnt mess my back on the previous two. Is there any way around this problem??

Of course! Alternating your muscle groups is really good, like arms shoulders one day, chest and back another etc.

If one type of workout doesn't feel right to you, switch it toa workout that will do basically the same thing. Try maybe substituting the Hyperextensions with just a regular back extension on a machine. See http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210 for more types that will work the general area.

That reminds me... I want to research the different exercises for the different muscles. See which one would be effective for my goals.

This kind of research is fun because you see a lot of interesting things

I read all the thread and it seems to be good like training program, i will begin to use it soon after i read the PDF for all the info.

Thank Everyone, interesting info and feedback

Be strong !