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
Support DB! Buy your supplements at Supplements101.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