Max-Ot Complete Routine

Wich better max-ot program is, 11 week max ot, or 6 months max-ot? Wich try first?
And what about if i need dumbels that wheight 125lbs, and in my gym is just dumbels that weight 100lbs? Should then i better use barbell than dumbells for bench press?

ORIGINAL: lopas

Wich better max-ot program is, 11 week max ot, or 6 months max-ot? Wich try first?
And what about if i need dumbels that wheight 125lbs, and in my gym is just dumbels that weight 100lbs? Should then i better use barbell than dumbells for bench press?

start with the 11 weeks !
if you need dbs over 100lbs then use bbs ! !
or ask the gym to buy bigger dbs

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

And can you tell me guys how you put on very heavy dumbells when doing bench press? Maybe a partner puts on or you put them on by yourself, and how u do that?

get a spotter to pass them to you and take them when you finish!

When I do Flat DB Press I pick them up and sit down with them on my lap close to my chest. I'm bascially sitting up right and hugging the DB's in my lap. Then I stiffin up and lay back and slowly bring them out into position and then I fire them up. then I complete my set. You can also throw them up from a standing position while throwing yourself back onto the bench and stop them in the air. then lower them and begin your set.

When I do inclines I bounce them off my knees and onto my shoulders and poush them up into position and then complete my set.

Declines are a different story... To do heavy sets on DB's you need someone to hand them to you just before you lean back to complete the sets.

Hope this helps.

If i know what type of exercises works best for me. for my muscles than maybee it will be better to use tham instead of exercises that max-ot says? Ofcourse if i use my own exercises i will use max-ot main principles.. SO what do u think, i will get better gains if i use my own exercises, that really works for me great?

Which exercises are you talking about in particular?
The reasoning behind the choice of exercises in the Max OT routine is pretty simple- They want you to stick to as many compound movements as possible, since they involve more muscle and can generally support the most weight. When you say you have exercises that work better for you, do you mean you feel like they give you a better workout, or do they actually produce more gains?

What cpl said.

Most all of the MAx-OT are Compunds and when you train all that Muscle you're bound to gain a lot of weight. But taking the OT principle and applying it to every excersize, compound or not, is what I'm doing.

As for which works best....You'll just have to see. This takes time. It takes time to find the routines that work for you, to get your diet right, and to start seeing the physique you want.

"What we do in life echos in eternity" --Maximus Decimus Meridius

i want to gain strenght, and let's i know that if i do a bench press with dumbells they won't increase my max bench, because they are dumbells, not a barbell.. And if we speak about shoulder press, i don't gain much strenght doing dumbell press...
Thats wat i wanted to say...

Hey all...
I'm into Max-OT weeks 14-17. There's no specific triceps routine in that cycle, but they have abs in there twice (Mon, Fri). Is that a typo? What gives?

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

Its 6-9 sets total i think

AGE 23
Height: 5'9"

Arms 14 5/8"




"TRAIN LIKE AN ANIMAL"

Which do you all think is better for packing on more size: Dumbell or barbell bench?

Weight 160
Height 5'10
Bench 200

I been packing nice size on my chest by doing incline, flat, and decline benching.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Dumbells are a shaping exercise.

AGE 23
Height: 5'9"

Arms 14 5/8"




"TRAIN LIKE AN ANIMAL"

Is it just me, or is doing abs 1-2 times a week too little? I just began the Max-OT program, but it seems as if every time I've only done abs 1-2 times a week, I lose definition. Right now I'm doing about 6-8 sets of abs at the end of every workout. Should I discontinue this and do what Max-OT recommends or do what I think works best?

i do abs almost every day, sometimes i take a day off.

AGE 23
Height: 5'9"

Arms 14 5/8"




"TRAIN LIKE AN ANIMAL"

but it seems as if every time I've only done abs 1-2 times a week, I lose definition.

Definition is a combination of muscle growth and fat loss- With a low enough body fat percentage, you can see the muscles you've built in your abs or wherever- Simple as that. There are no real exercises that can increase definition, it's just gain muscle, and lose the fat that's hiding it.
If you're thinking of going on Max OT to gain more muscle, then you should get ready to lose that definition anyway- It's a bulking program, and whenever you eat to gain muscle, you're bound to gain some fat along with it. You won't turn into a fat slob, but that six pack might disappear for a while- Of course, once you've reached your muscle gain goals, then it's time to go on a fat cutting phase to show off what you just built.

Hey guys,

Im working out for 7 months now. I started on the SKINNYGUY programme and have put on about 22lbs.

I wanna change as ive stopped gaining.

Questions:

1) I havent taken a week off for about 4 months, should i do this before i start max-ot?

2) Is there a three day split in max-ot (i can only work out 3 days a week - time constraints!)

3) Will changing to this programme break my plateau?

Thanks!

1) Always a good idea to take a week off before starting a new routine

2) You do what you gotta do. Max-OT is a 5 day a week plan. But I managed to do it in 4 by skipping shoulders as I didn't feel working them was necessary at the time. There is pretty much no way you can do Max-OT in 3 days at hit every muscle group. But... if you only have 3 days - then - I would pick the most important major body parts and hit them Max-OT style.

3) Probably. It's new. It's different. And it's hard, short, intense. Almost guaranteed to blast you out of the rut.

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

Hy I am seriously considering the Max OT program as my free time extended recently and I think it will go well with my swimming.One question,after taking a 1 week hiatus can I start immidiatly bt the 6 months plan or should I take it gradually from the first page.I think I've got it prety round it up so what do you guys think?

Secondly will it hard the program if I only squeeze 2 more days of abs traning?What would be the repercusions,slower muscle gaining,cause I can't really understand.

Does anyone have a link that tells what all the exercises really are and how to do them? Thanks..

I know this sounds stupid but I am just starting out....

Right here.
And don't be afraid to ask questions like that around here, this site's newbie friendly.

Here's what Tom Venuto thinks of Max-OT

For those that don't know Tom.  He has a reputation for being very professional, very knowledgeable but tells it like it is.  No b.s. style.  You might enjoy his write-up of this particular workout program.

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

How do I get the complete MAX-OT routine after the 12 week program?  Does anyone have it available for me to download? thanks!

I've been using Max Out for about 4 months now and It has been doing great for me.

I have been reading through this thread for a while, and was curious on the substitutin other excercises if a certain one didn't work for you. So since the hyperextensions, and good mornings mentioned in week 1 of the Max-OT program I could substitute a different excercise that works the Erector Spinae, say for example a deadlift, or straight leg deadlift. I got these excercises off http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210 . Thanks

i hope i'm not gonna get in trouble for cross posting, but where is the initial 12 week workout in the PDF file? it seems to show 2 weeks, then some alternate workouts, like 80 odd pages of opinion then it says "12 weeks is here  already!" now i will plan you a 6 month workout , and it list a 24 week plan. So yeah WTF wehre is the first 12 weeks?

every week of this program 22 pages long????

Sorry guys - but I don't want to lose this thread as I'm just starting the program, so......BUMP

thats fine
 
i do abs everyother day except the weekends