Max-Ot Complete Routine

How big is the mental aspect of this routine?  I'm use to doing 12 sets for chest, it seems like it will be tough to cut back down to 8 sets after all this time.  Was that hard for everyone else?  I'm wondering how my body and mind will adjust to the decrease in sets!

I skimmed the routine and it seems solid.  Question is, I've just started training again and I am losing weight at this point.  I have lot's more weight to lose, maybe 20 pounds.  Therefore, I am doing a hour of cardio, bike, treadmill, etc. and was wondering if this conflicts with this workout?  I was very tired last nite after my hour.

I absolutely love this workout, I have only been on it 2 weeks but it just the right amount for me.

ORIGINAL: MikeOO17

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???

 
i dont know how old this forum is but, Jeff Willet one of the bodybuilders on the routine, does this.
But he still rests for two to three minutes in between.

i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210

I have a question about this Max OT prog. Is this 3 x 6 for every part of muslce groups? like Calves too? Shoulders?

but what if i dont have much experience with weightlifting, can i still use MAX-OT?

hi there guys new to the site only found it whilst doing Max OT research.
 
so hello
 
i have a couple of concerns/questions sorry if i recover anything as ive tried to read all the posts but there are alot
 
1 - main concern - i dont see how you can see major developments by just hitting a muscle group once a week with only 9ish sets.I have just done a bi, tri and forearms session and found it all very underwhelming, i like to know ive been in the gym and feel. i stuck to all the principles and the rest times. my arms really dont feel like theyve been through a hard session.
 
2 - what is the tempo you guys use for this i usually for power reps just stick to 3/0/x ?
 
3 - the warmups are they done at the start of every exercise or at the start of each new muscle group?
 
4 - how do u guys go about fitting in cardio i dont feel the web site was very clear on how this 16 minutes OT cardio went?
 
sorry for the length of the first post but i had wanted to give this a try

Warmups are only done at the start of each muscle group, not each exercise.
No, you will not feel as though you've just put your muscles through the wringer- but if you're patient, and stick to the routine, you'll get undeniable results.
The idea is to let your muscles handle heavy weight. You body will adapt to the heavy weight by building new muscle.
Feeling sore has nothing to do with that, same as feeling pumped, or getting that burn. None of those things actually have anything to do with growing muscle, it's just something we associate with a good workout- Most of us like the feeling that we've really worked ourselves, but it's just wasted energy and calories really.

Swimmer- The mental aspect of cutting your routine down a few sets will sort itself out in a couple of months when you're admiring your new size. Trust me.

great cpl that answers most of my questions
 
but what about the other 2 i asked do u have any insight into them
 
ratio and cardio questions ?
 

It's been a while since I've used Max OT- Can't really remember if there was a lifting tempo mentioned, or what it was if it was mentioned.
As for cardio, I haven't really done much of that, especially not when I was on Max OT- I was more concerned with bulking, and didn't want to lose the calories.
Sorry I couldn't be of more help with those...

1 - main concern - i dont see how you can see major developments by just hitting a muscle group once a week with only 9ish setsSmile.I have just done a bi, tri and forearms session and found it all very underwhelming, i like to know ive been in the gym and feel. i stuck to all the principles and the rest times. my arms really dont feel like theyve been through a hard session.

ORIGINAL: Richie1888






if you are lifting with "intensity", you should feel like you had a great workout. you get out of it what you put into it. try upping your weights...

<message edited by liljojo4711 on Tuesday, July 18, 2006 5:51 PM>

if you are lifting with "intensity", you should feel like you had a great workout. you get out of it what you put into it. try upping your weights...

how can i im going to failure ?

also can anyone answer how often should i be shaking things up and doing a different one of the routines given ?

and can anyone help with the max ot cardio side ?

also guys i take it these exercises can be altered as long as the same muscle group is being worked ?
thanks for the help guys

sorry just wanted to bump this

Would you say this is extensively overtraining if you did MAX-OT Program and worked out the muscle groups twice a week? But working out 4 days of the week?

Good question, im wondering the exact same thing (in fact thats what my new post is about "Recovery vs. Repetition").

Hi guys,
Are triceps and biceps two different muscle groups ?
I was just wondering whether I should do different warm-up for each bicep and tricep if I do these exercise on 1 day.

And this Max-OT is 5 days/week.
Won't it be overtraining ?

Fellas,
 
I'm very intrigued about trying this routine as I've sort of hit a plateu. My only question pertains to cardio and it's effects on Max-OT. I weigh about 177lbs and fall in 19%BF. I want to drop 10lbs which should put me at about 12-15%BF. I love doing cardio so much I do it at 530am and later after my wieght training. Will the benefits of Max-OT be negated by my attempt at losing fat? Shoiuld I just drop the 10lbs and than do Max-OT? Or can I do both?????

Personally I would drop the 10lbs first by doing your cardio, eating under maintenance, and incorporating a higher-rep scheme routine. I believe you would benefit more from Max-OT when eating above-maintenance as the routine, at its principle, is to gain strength and size. At least I haven't read of anyone using it on a cut, who knows, I'm learning something new everyday.
 
 

I was just wondering on the max ot site it shows a chest workout of 8 work sets then the next workout you move onto after a few weeks is like 5 sets for your chest but isn't this counterproductive because your doing less than you were before. 
Also with calf rasies I won't be able to do 4-6 reps because I can do all the weight on the machine I have even added weight to the handles you hold on to just to try and make it harder but I am still able to do 12 reps (440lbs). My calf are only about 13.5 inches so how can I do all this weight.What should I do instead?
When doing warm up sets do you do that 5 set warm up it shows for each workout so would you do it for legs, arms and back etc or would you need less for your arms.
I know your supposed to do 6-9 work sets for each muscle but the workouts for the biceps and triceps never seem to be over 5 sets sometimes they only do 2 sets is this really enough for maximum possible growth. Thanks for any help you can give me.

im going to start maxOT training because i heard it results are awesome for body types like mine...

Just a few questions

1. Should the 2 warmups sets be 25% of your max for 10 reps and then 50% of your max for 8 reps? Or is that jumping in the deepend to early?

2. Say im doing chest and bis on Monday, is it just 3 types of exercises, like flat bench, incline bench, decline bench? 2 sets for each type of chest exercise? I can bench press 100kgs for 1 rep. So should i do 85kgs 4-6 reps and then 92.5kgs 4-6 reps and move on to the next exercise?

3. Are you lifting the same weight for the amount of sets you do?

when  starting max ot the first few weeks are trail and error for the amount of  weights to use but i can tell you this i would start my first  and 2nd warm up set at about 40 to 50% your 1 rep max. also when doing max ot you should do the same weight for all  work sets per exercise if you can do them more than six reps then go up the next week in weight. you will probably find yourself adding weight about every other week once you get the hang of it because you will get strong on max ot. its also a good idea to change your routine every 4 weeks not dramatically but maybe as simple as changing the order of exercises. here is an example of my first chest routine on max ot.              flat bench  12 reps at 115lbs   10 reps at 115lbs    6 reps at 140lbs 3 reps at 165lbs 1 rep at 185lbs work sets 4-6 reps 205lbs 4-6 reps at 205lbs 4-6 reps at 205lbs then incline bench 2 sets 4-6 reps at 185lbs then decline bench 1 set 4-6 reps at 210lbs.I went up to 215 lbs the following week on flat bench because i could do more than 6 reps. As you can see you can not out grow this program when you get strong enough to do more than 6 reps you make a note and add weight the following week.

How are you doing with MAX OT? I've been doing it for over a year, great results.

Hey Guys great to hear your using Max-OT, its one of the most effective exercise programmes I have ever used. As a AST sponcered bodybuilder I know quite alot of information regarding the programme and am here if you have any questions.
GK

I just want to say thanks a TON for this, I've been pyramiding for the last 6 months, ever since I started working out. I'm currently stuck in almost everything, my bench hasn't gone anywhere in the last month and a half. Can't wait to start this new training program!

I'm very interested in this program. I've done p90x for the past 19 weeks and it trimmed me down nicely, but now I'm looking for a change. I understand max-ot is for buidling muscle, but does anyone on this program still do cardio? Is that counter-productive with this program? Thanks!

If you can do cardio 12 hours after/before you work out doing MAX-OT.
 
Look at the MAX-OT PDF pages 123-129: 
 

Max-OT Cardio

Cardiovascular exercise is very important for overall health. No question about it. But too much cardio can certainly impede muscle growth. Cardio impedes muscle growth by taxing the reserves in muscle that would normally be used for growth and repair. Cardio also burns calories that could be used to fuel the muscle growth process.

From a health standpoint, some cardio should always be done. What you want to do is

strike a balance between your cardio and weight training so that you maximize the fatburning benefits and reduce the negative impact the cardio will have on building muscle.

The most important thing here with regards to the cardio maximizing fat-loss while

Intensity and cardio volume are the two energy expenditure barometers during aerobic

exercise. Research shows that high intensity training for brief periods of time is more

effective at burning fat than long duration low intensity aerobic activity. Also, there are some unique physiological factors that occur only in high-intensity short duration activity that favorably impact muscle recovery.

The higher the intensity of the cardio the greater the fat-loss and the greater the calorie expenditure during the length of exercise. And most importantly, the less of a negative impact it has on muscle breakdown.

Longer duration, lower intensity aerobic exercise tends to impact muscle growth

negatively and has less of an effect on fat loss. Though you may burn calories, this type of aerobic exercise derives the majority of the calories burned from lean tissue and less from fat. This is exactly what you don't want.

Max-OT Tip: Your cardio exercises should be done approximately 8 to 12 hours before

or after you weight train. Never do cardio immediately before or immediately after your

Max-OT workout.

This means if you train in the morning you do your cardio at night. If you train at night

then do your cardio in the morning. And to take it a step further, you should preferably

do your cardio on your non weight training days.

And as I said earlier, the intensity of your cardio is a major factor in both the benefits

from cardio (endurance, fat-loss, and vascular health) and the negatives of cardio

(reduced muscle growth response). Timed correctly however, will allow you to maximize

cardio's effects without any negative impact on the muscle building effects of Max-OT

weight training

<message edited by Wetdawg on Friday, September 18, 2009 3:49 PM>

Hi. I've been on MAX-OT for 4 weeks and now on my 5th week. I am not sure how to proceed after week 6. This is what I have done so far and my strength has increased every week! I found workouts for the following weeks but nothing obvious for after week 6.
week 1-2 (prescribed m-f workout on week 1 chapter)
week 3-4 (prescribed m-f workout on week 3 chapter)
week 5 (prescribed m-f workout on week 5 chapter)
week 6 (prescribed m, w, f workout on week 6 chapter)
week 7-12???? (do I do the 3 on 1 off rotation for these weeks?)

Please help! Off to the gym now to start week 5! Thanks!