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max ot? - 7/17/2006 6:14:43 PM

vdk_au

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Joined: 2/13/2006
From: Australia
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just wondering, i've being reading that for optimal muscle growth, it should be around 9-12 reps, with about 75% of max 1 rep. and then i just reading about this max-ot where it's around 4-6 reps. so which is actually better for optimal muscle growth?

thanks

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RE: max ot? - 7/17/2006 8:43:02 PM

Marc David

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Which ever works for you. Smile

Optimal according to most fitness publications will say around 8-10 at about 75-80% of your max for hytrophy.

However, MANY people have personally experienced great growth and strength using Max-OT. Me being on.

So science or not, I really don't care what something in theory says should be optimal if I know it works for me.

I like to experiment a lot and I've found that a variety of rep ranges in progressive overload or progressive resistance seem to work well.

But you can get more on Max-OT here

P.S. I know when you read that you'll be even more confused.

P.P.S. You will ultimately have to find a rep range that you respond to and use what you've heard as guidelines. Maybe 4-6 reps near your max just won't cut it. Maybe 8-10 reps at 75% is ideal for you. Give them both a fair shot and see what goes.

P.P.P.S. Could be you're like me and you grow with variety and not some set routine or standard rep ranges. Those are guidelines of generally accepted ranges that work for most people. Use them as a guide and not the definative answer to everything fitness.

< Message edited by Marc David -- 7/17/2006 8:45:24 PM >

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RE: max ot? - 7/17/2006 9:53:30 PM

vdk_au

Posts: 1832
Joined: 2/13/2006
From: Australia
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thanks. yea, i saw that pdf a few hours ago. yea, of course it was confusing :D...anyways, i'll stick to the higher rep range of 9-12. i think i downloaded a pdf off this site, which like gave optimal ranges for strength, endurance, and muscle growth with % of 1 rep max and reps to do. i'll try this techinque and see how it goes.

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RE: max ot? - 7/18/2006 2:51:02 AM

cpl

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From: New York City
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Keep in mind, it's also a good idea to change up your routine once in a while to keep the muscles growing- Max OT is definitely a drastic change from what most people do regularly, and almost everyone here who's used it has seen real nice mass gains and strength gains from it. If anything, give the whole document a good read- Lots of great info in there.

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RE: max ot? - 8/3/2006 5:52:44 PM

acassidy

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Joined: 2/16/2006
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Hmm i have used max ot as well. I personally liked it but would probably make the workouts longer then the 30-35 minutes. I used to do 8-12 reps for size but i think that 4-6 is optimal for me and have stuck to it for a year now and i've put on about 40 pounds and upped my bench from 85lbs to 260lbs. I also started taking supplements whey and creatine while i was on max ot and just recently animal m stak and animal stak 2.

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RE: max ot? - 8/3/2006 5:59:29 PM

No Quarter