WEEK FORTY-ONE :: What Is The Best Max-OT Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Max-OT Workout?

For the week of: 07/10 - 07/16
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Max-OT is another training method used by many bodybuilders. Using the basic principles of Max-OT strictly or loosely, one can form their own workout.

What is the best Max-OT workout? Be specific.

Who would benefit from a Max-OT program?

What kind of results can you expect with Max-OT?

How does Max-OT compare to other training methods?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[ho_124]

Isn't this the same as last weeks..? HIIT?

[bitterplacebo]

The questions are, in fact, the same as the previous week, but the subject is suggesting it was meant to be about "The Best Max-OT Workout."

Hopefully this gets cleared up soon.

[PRIMAL]

i PMed the webmaster but no reply

topic of the week has become topic of the tri weekly :)

[GoalsmotivateU]

In General- just do what max-ot says 4-6 reps and increase weight or reps (or a rep) everytime, even if its 2.5 lbs,switch exercises up shock your body.

example Well use chest since this is everyones favorite

week 1-4

flat bench press 3 sets of 4- 6 reps after 3 or so sets up warmup
Incline bench press 3 sets of 4-6 reps
decline bench press 3 sets of 4-6 reps

week 4-8

Incline bench press 3 sets of 4-6 reps
flat dumbell press 3 sets of 4-6 reps
dumbbell flys- 3 sets of 4-6 reps

week 8-12

Chest machine 3 sets 4-6 reps
incline machine press- 3 sets of 4-6 reps
weighted dips 3 sets 4-6 reps

[Anabolistic]

Max OT.....or (Maximum Overload Training) is the best strength and Mass program out. It incorporates the basic physiological principles for attaining muscle mass in the shortest amount of time. Its based on channeling the greatest intensity possible in the shortest period of time.

Everyone and Anyone would benefit from a Max-OT program. From the average joe who's lookin' to throw on some muscle. Upto the endurance athlete who's lookin' to gain strength and power.

Max-OT is different from other Training programs because its based solely on what builds muscle.....OVERLOAD. There is no second guessing with Max-OT. Heavy Weight builds big muscle period. Max-OT is all about increasing intensity and increasing strength, Max-OT sets you up for these critical components.

With Max-OT u can expect immediate Strength gains, followed by new muscle mass. The first thing you notice with Max-OT is its efficiency and realistic approach to Weight Training. Once u get a taste of it....you find out its the best way to train for Muscle mass and strength.

A sample of a Max-OT workout routine would be:

Max- OT


Day 1 / Delts & Triceps & Traps

1. Dumbll. Prss. 2 sets 4 to 6 rps 2. Military Prss. 2 sets 4 to 6 rps
3. Side Laterals. 2 sets 6 to 8 rps

1.Close-grip bench 3 sets 4 to 6 rps. 2. Cable Prss. downs 2 sets 4 to 6 rps.
3. Overhead dumbll. Ext. 1 set 4 to 6 rps. 4. Overhead cable Ext. 2 sets 4 to 6 rps.

1.Barbell Shrugs 3 sets 6 to 8rps.

Day 2 / Legs

1. Leg Prss. 2 sets 4 to 6 rps 2. *Squats 3 sets 6 to 8 rps.
3. Leg ext. 2 sets 6 to 8 rps. 1. Leg curls 3 sets 4 to 6 rps.

1. Seated Calf Raise 3 sets 6 to 8 rps. 2. Toe prss. 2 sets 6 to 8 rps.

Day 3 / Cardio

Day 4 / Back & ABS

1. Barbell Rows 2 sets 4 to 6 rps. 2. Cabel Rows 2 sets 4 to 6 rps.
3. PullDowns 2 sets 4 to 6 rps. 4. T-bar Rows 2 sets 4 to 6 rps.
1. Weighted crunches 3 sets 12 to 20 rps. 2. Cable crunches 2 sets 12 to 20 rps.
3. Leg raises 2 sets 8 to 20 rps.

Day 5 / Chest & Biceps & Forearms

1. Dumbell Prss. 2 sets 4 to 6 rps. 2. Incline Barbell Prss. 2 sets 4 to 6 rps.
3. Incline Dumbell Prss 2 sets 4 to 6 rps. 4.(Weighted) Dips 2 sets 4 to 6 rps.

1. Dumbell Curls 2 sets 4 to 6 rps. 2. Ez curls 2 sets 4 to 6 rps.
3. Cable curl (behind back) 4 to 6 rps.

1. Barbell wrist curls 2 sets 6 to 8 rps. 2. Dumbell wrist curls 2 sets 6 to 8 rps.
3. Reverse wrist curls 1 set 6 to 8 rps.
Day 6 / Cardio
Day 7 / REST

I train with the Max-OT principles every day of my life.......these are the results i attained with Max-OT
At a height of 6 ft. ....and 240 lbs.

[thebarbarianway]

By Vince DelMonte

Max-OT is another training method used by many bodybuilders. Using the basic principles of Max-OT strictly or loosely, one can form their own workout.

What is the best Max-OT workout? Be specific.

The best Max-OT workout combines two critical factors:

1. The author's, President of AST Sport Science Paul Delia, unique program principles and philosophies combined with;

2. The clients unique individual differences such as training age, recovery ability, muscle imbalances, areas of weakness and priorities etc

Before expanding on these points you could summarize the key principles and philsophies of the Max-OT program like this:

1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

Learn more here: http://www.ast-ss.com/

Generic programs produce generic results.

Ignoring this philosophy could result in sub-optimal results. The author wrote this program for EVERYONE therefore rejects my belief that 'training is a process not a prescription.'

Training programs are nothing more than a educated guess to a possible outcome. If daily modifications are not made and individual differences not considered than the program will not be truly optimized for results.

To optimize the training outcome, individualization is mandatory. Here are a number of comments and questions to ask yourself prior to beginning Max-OT:

Are your joints ready for lifting heavy 100% of the time?

Are you confident in your level of technique to lift heavy weights without injury?

Are you mentally prepared to raise your intensity?

Have you ever performed 6-9 sets at 100% intensity prior to this program? If not, perhaps you should start with 3-4 sets and build into 6-9 over the 12 week program

Based on your recovery ability, is a full week recovery fully necessary for one muscle group? Perhaps you could start with 2-3 muscles groups per workout with more frequency and than progress to the one muscle group per week over the 12 week program

What if you feel completely burned out after only 4 weeks? Is it 'wrong' to wait until 8 weeks for a recovery week like the program prescribes?

If legs are your strongest muscle group does it make sense to do them first in the week? Probably not, considering that the muscles done earlier in the week will see the greatest improvement. Place your weakest muscle groups earlier on in the week for the greatest improvements.

These points are just a few exmpales of individual differences that should be considered prior to beginning. It is wise to question everything you read and ask yourself, "Does that makes sense for me?"

Again, training is a process not a prescription. Do not be afraid to make individual adjustments to the program based on your unique characteristics, I am sure the author would agree. Have confidence in yourself in making individual training decisions. It will take trail and error to optimze, not perfect, the process!

Who would benefit from a Max-OT program

Max-OT, like many other program, claims it is for EVERYONE. Let's review some of it's claims right from the website along with my comments and questions:

"If you are not genetically gifted..."

This qualifies over 90% of the population. I am concerned with this statement because it will attract a huge percentage of beginners. Would you agree that beginners do not need to train with multiple sets on the same muscle group with maximal weights (4-6 reps) with 2-3 minute rest periods when they first start training? This is a sure-fire way of straining joints and risking injury, not to mention, the majority of newcomers to the gym are generally interested in overall fitness, endurance, muscle toning and fat loss...not maximal strength gains and mass.

"Takes advantage of genetic elites and propel muscle growth faster than 'normal' training methods."

If this program was ONLY geared towards the genetic elite than I would have no problem with this statement. But considering this program was just recommended to the 'non genetically gifted' also, would you not think that the genetically elite would need something different?

Why are the genetically gifted and genetically non-gifted performing the same program?

"Male or female it doesn't matter."

Do males and females have the same recovery ability? Some do...some don't. Personally I believe that the MAJORITY of females produce better results from higher rep ranges and shorter rests because it does not require as much mental intensity and women are not as motivated by lifting 'really heavy' and testing their maximal strength. I would say males would be more 'wired' up for a Max-OT program.

"From highest level competitor to the most casual lifter..."

Again, very contradicting statement. Does it make sense that a casual lifter is doing the same program as a high level competitor? Where is the individual differences being considered?

"...most sensible approach to reaching your goals in the shortest period of time."

I would fully agree that Max-OT gets big points for 'time efficiency' and if you are interested in training only 30-40 minutes than this meets the requirements.

"...if you want muscle growth and strength faster than other training method..."

Muscles grow on calories so assuming the caloric support is there than you will experience muscle growth and perhaps even the 5 to 50 pounds of extra new muscle that AST claims.

However, I believe that regardless of your nutrition, supplementation and lifestyle you are guaranteed to see some signficant strength gains each week. This program is extremely powerful for increaseing strength, far more, than anything else it promotes.


What kind of results can you expect with Max-OT?

Increase in workout intensity

Workout time will decrease

Improvement of fast twich muscle fibers

Increased maximal strength

Develops a strong mind to muscle link connection.


Potential negative results:


Significant reduction in muscular endurance because entire program emphasizes the central nervous system and completely neglects the metabolic system.

Potential fat gain because of lower volume.

Overtraining of the central nervous system, horomonal or immune system. Training five days in a role, 1 body part per week, may ensure a muscle is fully recovered but this does not mean these other systems are fully recovered.

Lifting heavy 100% of the time can results in signficant stress on tendons, ligaments and joints.

Decreased overall level of fitness. Don't expect to use this program and than jump onto a ice rink, soccer field or basketball court and feel aerobically conditioned. Personally, strength programs do not make me feel like I am in
'the best shape of my life.'


How does Max-OT compare to other training methods?

Remember, Max-OT is JUST a program, not the ONLY program. There is no such thing as the PERFECT program, only the OPTIMAL program. Here are the few principles that were optimized and stand out to me as a overall decent program:

Less is more.

It's based on the less is more philosophy which I fully agree. However, it could be argued that 6-9 sets per muscle group for a beginner or even intermediate trainee is not considered 'less.'

Fatigue VS Overload

The program is based on the very sound principle of progressive overload and a response to increase in weight. It is not based on fatigue and performing endless sets until you can't do anymore.

As quoted from the website, "fatigue does not build muscle - overload builds muscle. Fatigue simply fatigues. Once a muscle is fatigued it can't be properly overloaded.

The Max-OT program does a fantastic job of ensuring it's readers do not confuse fatigue with overload. The bulk of training misinformation found in bodybuilding and fitness magazines focuses on 'feel the burn' and 'get a pump,' which have nothing to do with building muscle.

Positive Failure

I truly love this technique. Positive failure means that you only complete the reps that you are capable of performing WITHOUT a spotter. It does not employ 'forced reps' whatsoever.

I agree. Why would 'forced reps' build muscle when they are artificially being completed? What is really hapenning when the obnoxious spotter is yelling 'Two more...' to his workout partner? Wasted muscle fatigue, depleted energy stores and non-progressive overoad! Forget 'forced reps.'

Conclusion

I am fully aware that I did not fully answer the question of the article, "What is the best Max-OT workout.' Instead, I provided a unbiased review of the program and a series of my own personal principles and philsophies that will assist you in creating your own Max-OT program.

In the end results are all that matters and it does not really matter what you, another person, acadmeic text or research article says or claims as long as your getting your desired training outcome.

Take the valued principles and systems from the Max-OT program and do not be afraid to combine them with own your own unique characteristics so you can build the muscular physique you deserve!

[lc5315]

Here's mine..

[BurningHeart]

Here it is

[TUnit]

Good luck to all this week!

[bitterplacebo]

My Max-OT response.

[RC26]

Good luck!

[lc5315]

Audio.. your stuff looks distinctly familiar.. why do that?

[ho_124]

Ho_124's post

[Anabolistic]

So who won the Contest?

[Anabolistic]

So this was done for nothing?


...............?

[thebarbarianway]

Anabolistic!

I noticed that Will posts the results and actual winners at this link before he does on the Forum.

http://www.bodybuilding.com/fun/wotw.htm

Scroll right to the bottom and you'll see he posts the winners every seven days so he's very consistent.

Same with Topic of the week:

http://www.bodybuilding.com/fun/totw.htm