Max-Ot Complete Routine

Working alternate muscle groups back to back with no reps is also supersetting...

I usually do 2 muscle groups at a time, Chest/back, Bi's/Shoulders/, Legs/Tris/. I am really considering trying the max-ot routine. are any of you doing cardio with it as well? Basically I want to lose another 30lbs, alot in my abdomin and then will prolly try to bulk, my goal is to get to a 32-33 waist from the 36 I am now. I used to do cardio 4-5 times a week for 30-45 minutes and weights 3 times a week, in the 2 body parts I just listed, I need to come up with a new routine though, been doing the same sets of exercises for a while now, but then again i have been slacking big time for the past few months, however been able to maintain my weight, so I don't really think my body has adjusted to the routine, so I might keep the same for about 4 weeks then switch it up. I do try to rotate my days though, like wed-chest back, thurs- legs/tris-, fri- bi's/shoulders, wed-legs-tris, thurs-bi's/shoulders, fri- chest/back. that type fo thing. but not always on those days :p


Great sites for researching exercises :
http://www.bsu.edu/webapps/strengthlab/exercise.asp

http://www.exrx.net/Lists/Directory.html

the bsu has a lot of color videos, the exrx is a larger site I beleive though.

Sure, the max OT document has a whole section on cardio. Of course, you can try whatever you like- But they do discourage overdoing the cardio when you're trying to bulk up.

Hi - I'm a newbie to this site and would like some opinions on Max-OT. I am 30 y/o, 170 lbs and I have not worked out in about a year, but would like to begin the Max-OT Program. My Goal is to lose body fat (mostly in the mid-section) and gain mass and strength. Here are my questions:

1)I plan on using whey protein, creatine, and multi-vitamins as supplements. Is it recommended to supplement right away, or should I start the program for a certain amount of time before supplementing

2)How often is cardio recommended in order to lose fat and gain mass. (my goal is to go from a 34 to 32 inch waist).

3)Can this program be done at home w/ free weights? Are their alternate exercises that can be done in place of the machine exercises?

I would appreciate any advice you guys who have used this program can offer.

1)I plan on using whey protein, creatine, and multi-vitamins as supplements. Is it recommended to supplement right away, or should I start the program for a certain amount of time before supplementing

No, not at all. You can should start supplementing right away with protein and multis. You can do the same with creatine as well unless you want to see how much it increases your strength/endurance. Keep in mind when using creatine, you need to drink tonnes of water!!! If you can't manage to drink at least a gallon of water a day plus extra for every caffeinated drink you consume, hold off on it.

2)How often is cardio recommended in order to lose fat and gain mass. (my goal is to go from a 34 to 32 inch waist).

If you've never ran before, start slow. Really slow. Once per week should be your minimum. Anything more than that is a bonus. Keep in mind, cardio is probably the least enjoyed bodybuilding tasks (besides choking down flax oil) so doing too much before your heart, lungs, muscles and mind are ready for it could throw you off it completely. Max-ot reccomends a HIIT or high intensity interval training as it does not put your muscles at risk of catabolism (oposite of anabolism). A program quickly becomeing popular on these forums is Guerilla Cardio. Not for the faint of heart. Start very slowly and work your way up. Even highly trained individuals have trouble with this program.

3)Can this program be done at home w/ free weights? Are their alternate exercises that can be done in place of the machine exercises?

The nice thing is, Max-ot is rather void of machines. Its mainly comprised of compound free weight movements. Because of this, you'll need a spotter for quite a few of the lifts. Max-ot is also a very heavy lifting program, so if you can quickly run out of enough weight to continue. It sounds like you have lifted before, which is very important for this program. When lifting heavy, form goes from important to essential. Don't attemt any heavy movements if you are unfamilliar with the excersises. Im going through this myself with squats, deadlifts and some back movements. In my opinion, its better to do this routine at a gym. But if you can make it work safely and effectively, by all means do it.

Hope this helped

By the way, Mosely kicks ass!

(Something Inspirational)!!!

[image]http://www.supplements101.com/dbbanners/banner2.gif[/image]

The one thing a lot of benches don't have, or don't have an adequate version of, is the lat pulldown station. Max OT has you doing some lat pulldowns, and it's also great for triceps pressdowns and cable crunches. It's a shame that most of the bench- attatched versions of this I've used don't seem too stable, and aren't built to hold a lot of weight.

Since coming here and reading about the MAX-OT routines, I have given it a try and have gotten really good results. Been paying attention to diet, rest and training and in the past months and made a lot of gains in weight and strength.

However, I have sustained an injury on my right arm now, I think its tendonitis and now I am at a lost as to how to continue training heavy without worsening my condition. Tendonitis hurts real bad and besides focusing on training legs and abs, does anyone here have any ideas how to continue so??

Any info would be greatly appreciated. Thanks!

I just started coming here to see what you guys do to help me out.

Take care of the tendonitis before you continue, Redtab. You don't want it to become a bigger problem than it is now.

I just finished 4 weeks of GVT and I am starting Max-OT today. The GVT program seemed to work pretty good but it's boring. All you lift is light weights, you just seem to lift forever. The Max-OT workout looks promising!

I now have the MAX-OT complete routine in book form thanks to my copy center; they even put it in a nice hard bound jacket so I can read at my will, mainly on the train to work.

Its truyly amazing how much one can lift when using the max ot. one of my smaler firends(he is quite little, well about 144lbs) ive seen him bench before, using machines just this monday, he was using 85 for five(not to failure, but close). he never thought he would break the 90 barrier, letalone the tripple digit. well today, he pushed 132.5 for 3 sets of 6, onyl one to failure. , warming up was fun, and i must say,, was quite proud. twas 14, and had never lifted that weght, but got the hang of it. lol he asked me about barbell curls and tricep kicbacks. i asked him how long he was using them and he said a few months. did he grow? nopers. similar story, wrestling season, i was deadligting about 225 for a single, now, 5 months later, i raised 460 for the max ot usaual. ive never felt my lats work s, and its pretty amazing how much compound movements work. out..

i agree thats so similar to mine its very popular

alot of famous body builders do it accept i only have a 90 sec brake

Hey Guys.

It is very intersting to try this MAX-OT thing out...and I´m going to do it soon. But I dont undesrtand how he desings the warm-up and aclimation weigth... They only gives us ONE exemple in the couse text and they dont explain where did those numbers came from.... I saw a postin in this thread before, but it folows the same proportion of the example, so my doubt is : is ti allways the same? for every bodypart? for bigger and smaller muscles?

I have writen to the AST sport team and jeff willet himself througth the site, but they dindn´t care of answering my questions... This put some doubts in my judment... (why wouldn´t they answer if there were a logical response for the matter?...)

So did anyone have this answer before? I would like to try it but this is a crucial point further to I am not going without a adequate information...

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,