Max-Ot Complete Routine

Re: RE: Max-Ot Complete Routine (Radio_head)

Wed, 18 Jan 2012 01:26:24 GMT

Here's a sample 4 day routine I found on Jeff Willet's site last year,

Day 1 – Chest & Triceps
1. Flat Bench Press (Barbell)….3 sets 4-6 reps (After Warm-up)
2. Incline Bench Press (Barbell)….2 sets 4-6 reps
3. Weighted Dips….1 set 4-6 reps
4. Lying Triceps Extensions ….3 sets 4-6 reps (After Weight Acclimation)
5. Tricep Cable Pushdowns….2 sets 4-6 reps
Day 2 – Back & Biceps
1. Barbell Rows….3 sets 4-6 reps (After Warm-Up)
2. Seated Cable Rows….2 sets 4-6 reps
3. Pull-Downs….2 set 4-6 reps
4. Barbell Curls….3 sets 4-6 reps (After Weight Acclimation)
5. Dumbbell Curls….2 sets 4-6 reps
Day 3 – Legs & Abs
1. Squats….3 sets 4-6 reps (After Warm-Up)
2. Leg Press….2 sets 4-6 reps
3. Stiff Leg Deadlifts…2 sets 4-6 reps (After Weight Acclimation)
4. Cable Crunches….3 sets 8-12 reps
5. Swiss Ball Crunches….2 sets 8-12 reps
Day 4 – Shoulders/Traps & Calves
1. Shoulder Barbell Press….3 sets 4-6 reps (After Warm-Up)
2. Side Lateral Raises….2 sets 4-6 reps
3. Rear Lateral Raises….2 sets 4-6 reps
4. Barbell Shrugs….3 sets 4-6 reps (After Weight Acclimation)
5. Seated Calf Raises…. 2 sets 6-8 reps
6. Calf Raises On Leg Press….2 sets 6-8 reps

Hope this helps!

Re: RE: Max-Ot Complete Routine (Rubenstein)

Thu, 12 Jan 2012 03:13:04 GMT

Just one of a million ways to train. They key will always be progression, progression, progression.

Re: RE: Max-Ot Complete Routine (paulcrockett76)

Sun, 08 Jan 2012 12:06:03 GMT

Hi. Many thanks for the reply. I went to the Jeff Willet site but could not find any 4 day workouts. I clicked on training and nutrition, then clicked on max Ot workout schedule, but there is just one workout sample which is 5 days a week.

Regards Paul

Re: RE: Max-Ot Complete Routine (Radio_head)

Sat, 07 Jan 2012 22:48:46 GMT

Check out jeff willet's website.

Jeff willet dot com

Look for the 4day workout. You can create your own program just remember to stick to the basics.

6-9 heavy sets per major muscle group
4-5 for smaller ones

paulcrockett76

Hi. I have only just signed up to this site. The Max Ot looks good. The only problem for me is i cant commit to 5 days a week. I could do 4 days a week but there are no workouts for this if you just wanna hit each body part once a week!
Redchocolate I notice you are using the 3 days a week routine? this is shown in week 6 page 13 onwards. However it does not show what exercises one should do after 8 weeks and a weeks rest? Do we just change the exercises? Say swap chins for pulldowns??

Could i do the 3 day a week routine but take out 2 muscle groups to make it a 4 day a week such as?

Chest/tris
Back/bis
Shoulders/traps/abs
Legs

please help if you can.

Re: RE: Max-Ot Complete Routine (paulcrockett76)

Sat, 07 Jan 2012 13:45:39 GMT

Hi. I have only just signed up to this site. The Max Ot looks good. The only problem for me is i cant commit to 5 days a week. I could do 4 days a week but there are no workouts for this if you just wanna hit each body part once a week!
Redchocolate I notice you are using the 3 days a week routine? this is shown in week 6 page 13 onwards. However it does not show what exercises one should do after 8 weeks and a weeks rest? Do we just change the exercises? Say swap chins for pulldowns??

Could i do the 3 day a week routine but take out 2 muscle groups to make it a 4 day a week such as?

Chest/tris
Back/bis
Shoulders/traps/abs
Legs

please help if you can.

RE: Max-Ot Complete Routine (Radio_head)

Wed, 26 Oct 2011 01:00:24 GMT

If you're still there then maybe once you reply it'll go back live.
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point50

Is this thread still live?

RE: Max-Ot Complete Routine (point50)

Wed, 01 Jun 2011 03:05:27 GMT

Is this thread still live?

RE: Max-Ot Complete Routine (SprinterWilz)

Sat, 15 Jan 2011 02:38:14 GMT

I'll answer your quote (in BOLD)

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.
Try it for 12 weeks. That's how you'll see it. If you wanted a perfect cake, you wouldn't cook it for 3 days, would you? Same principle here. There's an optimum timespan where your body takes advantage of your chemical balance - once you hit 40 mins etc, it changes and you see a decrease in gym performance. If your arms don't feel like they been through a hard session, you lifting too light. If you're lifting heavy sets, then don't worry if they don't feel sore. What matters is size & strength through overload.

2 - what is the tempo you guys use for this i usually for power reps just stick to 3/0/x ?
Don't understand the question - every rep is a power rep, I guess!

3 - the warmups are they done at the start of every exercise or at the start of each new muscle group?

Muscle group. However for the second group you have a bit of leeway, as the body is warmed up already so can start on your 5-3-1 sets, rather than 12-10-8-5-3-1 sets.

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?
One in morning or lunchtime, and one in evening.

sorry for the length of the first post but i had wanted to give this a try

RE: Max-Ot Complete Routine (SprinterWilz)

Sat, 15 Jan 2011 02:32:32 GMT

tbubr

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.

Yep good question. Cardio is separate from weight workouts - so you do them as far apart as you can. If you can get your runs in the morning and weights in evening, or vice versa, then that's all good.

There's a MAX-OT cardio section as well - though my advice for being tired is simply to get enough sleep (8 hours-ish) because it's an intense weekly schedule, need to give your body all the rest it needs.

RE: Max-Ot Complete Routine (SprinterWilz)

Sat, 15 Jan 2011 02:30:28 GMT

Swimmer
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!

Easy. You go freakin' heavier.

You're in there for 30-40 minutes, so it's all about single-point-focus. No talking, no mucking around, just get in there and be like a machine. When I'm in the gym, I'm by the second, got a stopwatch, got the music on, pumping, 40 minutes max, and blow out and so far I'm still the biggest guy in the gym.

There's guys been working out longer than I have, and I'm lifting heavier weights than they are. I'm sure they think I'm on something :-P

Re: RE: Max-Ot Complete Routine (SprinterWilz)

Sat, 15 Jan 2011 02:21:42 GMT

steveninthematrix

your entire system,

skeletal,
endocrine
central nervous

systems, get hammered when training to failure....... when you deplete your hormones, 24 hours later, the base-levels are not back to normal; i just dont see how a natural trainer can train everyday, 5 days in a row, and not be hammered... that you're training a different bodypart makes no different, your entire system, hormonal and nervous , still need to recover

the routine you do, per day, i can wrap my head around... but then, you need a rest day or two, before training again............ just my view

Is your view well-informed? Of course you'd be hammered. You literally break down every muscle group in your body, week after week. It should hurt. Get used to it.

And if you're talking about MAX-OT, it's not failure, it's OVERLOAD.

Key difference is the feeling - "conventional" failure is the burn. When you do MAX OT, you should be lifting so heavy that your muscles actually go dead-ish - so it's more a feeling of not being able to push through, or being too heavy to lift. Every rep is heavy, from 1 through to 5 and a half (lol)

Between 4-6 is fine, however if you can do 7 or 8 (because you think you're stronger or something) then you really are lifting too light and need to move up.

I finished my workout this past week and I am sitting here at the computer pretty screwed. You take the weekends off (Saturday and Sunday) and after about 7 weeks of training, you take a whole week off. You'll come back and will probably lift about 10-20% heavier than you did at your last set. The way your body adjusts and has that time to recover (and recovers with a vengeance!)

example: I benched 70kg, then 75kg, then hit 80kg and couldn't maintain it properly for about 3 weeks (had to switch down couldn't even knock out 3 reps!) was frustrating but trained as normal. Was religious and took the week off, came back and first session in on chest benched 90kgs for my sets.

Re: RE: Max-Ot Complete Routine (SprinterWilz)

Sat, 15 Jan 2011 02:09:01 GMT

I would recommend this to beginners. Perhaps 2 weeks of just light/medium circuits to get conditioned (ie back, legs, biceps, chest, shoulders) to get used to pushing weight. Keep it about 20-25 minutes per workout. And go between 3-5 times a week

Aim is not to lift heavy, but get conditioned to getting into the gym. Shouldn't start off hard, because you screw your motivation. Small rewards in the beginning (like games - you start at lvl 1, easy to get to lvl 10, but then gets harder and harder but since you've committed yourself you'll keep going coz it's a habit) Short timespan means more motivation to get back in (can go in lunch breaks, won't say "i don't have time" because you do)

I started on this program 6 months ago:
- Bench has gone up from 50kg working set to 110kg
- Curls gone up from 30kgs to 70kgs
- Lat Pulldowns from 42kgs to 120kgs
- Shoulder raises from 12kgs to 32kgs
- Always had pretty strong legs, but am pressing around 240kgs on leg press.

Strength definitely increases exponentially, but with proper nutrition (something I've been guilty of not doing - kept up the fried chicken & chips routine 3 times a week too!) there's no way you CANNOT gain muscle from this. Overload is key.

Re:Max-Ot Complete Routine (JPN)

Sat, 04 Dec 2010 04:25:17 GMT

cool stuff

Re: RE: Max-Ot Complete Routine (Nm0ney34)

Wed, 16 Jun 2010 15:02:29 GMT

steveninthematrix

your entire system,

skeletal,
endocrine
central nervous

systems, get hammered when training to failure....... when you deplete your hormones, 24 hours later, the base-levels are not back to normal; i just dont see how a natural trainer can train everyday, 5 days in a row, and not be hammered... that you're training a different bodypart makes no different, your entire system, hormonal and nervous , still need to recover

the routine you do, per day, i can wrap my head around... but then, you need a rest day or two, before training again............ just my view

Yeah splits really came about due to steroids becoming so popular. Magazines keep it going and so do natural trainee's listening to guys on performance enhancing drugs what they are doing.

I fully believe everyone natural who thinks they are getting great results with a 5 day split would see better results on a full body type routine. Its makes more sense recovery wise, you get more frequency throughout the week and it allows for better synergizing of compounds within the workouts.

But to each there own. I spent a long time doing a 5 day routine before I "saw the light" so to speak.

whether you do splits or not, the important thing IMO is how you set up your routine and that the exercises are primarily compound movements.

Re: RE: Max-Ot Complete Routine (steveninthematrix)

Wed, 16 Jun 2010 12:36:22 GMT

your entire system,

skeletal,
endocrine
central nervous

systems, get hammered when training to failure....... when you deplete your hormones, 24 hours later, the base-levels are not back to normal; i just dont see how a natural trainer can train everyday, 5 days in a row, and not be hammered... that you're training a different bodypart makes no different, your entire system, hormonal and nervous , still need to recover

the routine you do, per day, i can wrap my head around... but then, you need a rest day or two, before training again............ just my view

Re: RE: Max-Ot Complete Routine (RedChocolate!)

Thu, 10 Jun 2010 19:17:36 GMT

http://www.ast-ss.com/maxot.php

Register at this site. It goes over the Max-OT program real well. It also has different options for setting up your routine. I used Max-OT for 8 weeks at 5 days a week, but with school, work, and life in general I couldn't keep up. I switched to the 3 day a week program they have on this site. I have been able to gain strength and weight so far the whole time and I'm on my 2nd 8 week program.

Re: RE: Max-Ot Complete Routine (thehardway)

Wed, 09 Jun 2010 14:20:59 GMT

!PANDA

Hi, does this work for begginers? cos I do find it very intresting so I will give it a go if it actulally works :)

Stick with the routine Nm0ney gave you, in the other thread... it is exactly what you should be doing, at this stage of your game.

There is an intermediate program, and not necessary for you at this point... Lift heavy, lift hard, and KEEP IT SIMPLE, and you will grow and progress as fast as you can. After a few years, you can play with progressions like this... if at that time it suits your goals.

Re: RE: Max-Ot Complete Routine (!PANDA)

Wed, 09 Jun 2010 03:13:25 GMT

Hi, does this work for begginers? cos I do find it very intresting so I will give it a go if it actulally works :)

RE: Max-Ot Complete Routine (bb0357)

Mon, 16 Nov 2009 12:02:05 GMT

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!

Re:Max-Ot Complete Routine (Wetdawg)

Fri, 18 Sep 2009 15:38:17 GMT

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

having minimal, if any, negative impact on muscle growth is the intensity of the cardio, the length of your cardio work, and the time you do your cardio in relation to your weight training. I recommend doing cardio exercises 3 to 5 times a week for 30 minutes each session. The key is timing your cardio for maximum efficiency.

Max-OT Tip: You should approach your cardio exercises with the same mental focus and intensity you do your Max-OT training. Max-OT Cardio is not a walk in the park. It's intense, it's short, and it's scientifically structured to burn fat while preserving muscle.

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.

To minimize cardio's negative effects on muscle growth you must schedule your aerobic sessions as distant in time from your weight training as possible. This means DO NOT do both cardio and weight training in the same workout. Don't do cardio immediately before you weight train and don't do cardio immediately after you weight train. This is how most people do it and it's completely wrong and detrimental to optimal muscle growth.

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