Max-Ot Complete Routine

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

Fri, 26 Sep 2008 22:36:55 GMT

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.

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

Thu, 18 Sep 2008 23:05:57 GMT

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?

RE: Max-Ot Complete Routine (C2000)

Fri, 23 Feb 2007 04:06:42 GMT

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.

RE: Max-Ot Complete Routine (kubakuba)

Sat, 03 Feb 2007 20:46:22 GMT

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.

RE: Max-Ot Complete Routine (chango)

Sat, 03 Feb 2007 19:43:08 GMT

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?????

RE: Max-Ot Complete Routine (susilosaja)

Sun, 31 Dec 2006 04:51:08 GMT

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 ?

RE: Max-Ot Complete Routine (kubakuba)

Mon, 18 Dec 2006 16:34:44 GMT

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

RE: Max-Ot Complete Routine (Carrhart)

Sun, 17 Dec 2006 18:19:38 GMT

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?

RE: Max-Ot Complete Routine (Richie1888)

Fri, 21 Jul 2006 06:18:08 GMT

sorry just wanted to bump this

RE: Max-Ot Complete Routine (Richie1888)

Wed, 19 Jul 2006 04:19:56 GMT

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

RE: Max-Ot Complete Routine (liljojo4711)

Tue, 18 Jul 2006 17:50:30 GMT

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...

RE: Max-Ot Complete Routine (cpl)

Tue, 18 Jul 2006 16:19:31 GMT

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...

RE: Max-Ot Complete Routine (Richie1888)

Tue, 18 Jul 2006 15:02:56 GMT

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 ?

RE: Max-Ot Complete Routine (cpl)

Tue, 18 Jul 2006 14:55:44 GMT

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.

RE: Max-Ot Complete Routine (Richie1888)

Tue, 18 Jul 2006 13:40:14 GMT

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