Max-Ot Complete Routine

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
Support DB! Buy your supplements at Supplements101.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
Support DB! Buy your supplements at Supplements101.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
Support DB! Buy your supplements at Supplements101.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..................