Max-OT (12 week Review)

James Keeton · 09-16-2009, 03:31 PM

Background: I've been lifting for around 3 years, and am by no means an expert. I'm an engineering major at LSU.

Diet while on Max-OT: For the first 7 weeks of the program I ate 500-1500cal over my maintenance daily. Sometimes more. (My highest weight on the program was 200lbs). Since school started I've been eating less and have gone down to 193lbs. Obviously I would of seen greater gains if stayed over my maintenance.

Note: Throughout the program I drank alcohol 4-5 times a month. This also was detrimental to me having optimum gains.

Feelings on Max-OT: I really enjoyed Max-OT. Once you embrace the mind set (going balls to the wall w/ everything you got) its great. I would suggest this program for a starting strength program. Also I found that keeping a log is close to mandatory unless you have an amazing memory.

The Numbers:

Note: I'm pretty sure my body fat caliper is off, however, the difference is what is important.

Max-OT's web site: (It's free to create an account, which you will need to do)

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

James Keeton · 09-17-2009, 08:44 AM

Bump for good program.

ksheab · 09-17-2009, 10:18 AM

i used maxot when i first began seriously training about a decade ago. it helped my put on huge amounts of size and strength.

as well, many of its core principles have become a staple part of my current training style.

simple and effective.

ThiZzNation925 · 09-17-2009, 01:21 PM

Awesome review man. For the DB bench press, you're talking about combined weight right? Not 200 lbs in each hand?

James Keeton · 09-17-2009, 08:33 PM

Quote:

Originally Posted by ThiZzNation925

Awesome review man. For the DB bench press, you're talking about combined weight right? Not 200 lbs in each hand?

Haha, yah man, it's combined. I'm working on it though... lol

Joelift · 09-17-2009, 08:42 PM

Quote:

Originally Posted by James Keeton

Haha, yah man, it's combined. I'm working on it though... lol

I wondered that for a second too, haha. I was like, DAMN his chest is way above the rest... but combined it seems about right.

Good review. I like Max-OT for a change of pace and it sure as hell puts you in a different mindset for lifting. I remember the first time going through the program it took me at least a month to get used to the max effort. But it sure helped with my lifts, even when I went on to other programs.

James Keeton · 09-18-2009, 06:40 AM

Quote:

Originally Posted by Joelift

I wondered that for a second too, haha. I was like, DAMN his chest is way above the rest... but combined it seems about right.

Good review. I like Max-OT for a change of pace and it sure as hell puts you in a different mindset for lifting. I remember the first time going through the program it took me at least a month to get used to the max effort. But it sure helped with my lifts, even when I went on to other programs.

Yah I think the mindset is the best part of the program. I see myself using other programs more efficiently because of Max-OT.

**iron619** · 09-18-2009, 06:43 AM

Good detailed review man, and glad you liked the program.

Do you think you might run another cycle of it?

I might do MAX-OT again just for fun.

James Keeton · 09-18-2009, 08:09 AM

Quote:

Originally Posted by iron619

Good detailed review man, and glad you liked the program.

Do you think you might run another cycle of it?

I might do MAX-OT again just for fun.

I assembled a new program for the next 12 weeks. After it, however, I think I will do another 12 week cycle of Max-OT. By that time I will be starting to cut for spring, and a program like Max-OT is perfect for that. In my opinion.

The program I wrote up is similar to PRRS. I would have to name it HSSSH though. Hahaha

(First 3 weeks hypertrophy (8-10 rep range), then one week of shock (10-12 rep range), then 4 weeks of strength (4-6 rep range), then a week of shock (10-12 rep range), then 3 weeks of hypertrophy (8-12 rep range). The idea is to gain mass, maintain strength, and confuse my muscles.

James Keeton · 09-18-2009, 11:50 AM

Just a note: Technically today was the last day of my Max-OT program. The Flat DB #'s were from 4 week ago b/c I switched to flat BB bench for the last 4 weeks. Today was my chest day and I completed 215lbs for 6 reps. So that value has gone up a bit more.

Chicago1287 · 09-19-2009, 01:01 AM

Did your split only have those certain exercises that you listed?

James Keeton · 09-19-2009, 07:24 AM

Quote:

Originally Posted by Chicago1287

Did your split only have those certain exercises that you listed?

No sir. There were more. Some were replaced/subed in. Every 2 weeks I changed it up a little.

For instance I would do Incline DB before Flat, wide vs narrow grip on lat pull downs, or do delt flies standing instead of sitting.

fitbanker · 10-19-2009, 08:54 AM

Quote:

Originally Posted by James Keeton

No sir. There were more. Some were replaced/subed in. Every 2 weeks I changed it up a little.

For instance I would do Incline DB before Flat, wide vs narrow grip on lat pull downs, or do delt flies standing instead of sitting.

I've been using Max-OT since April 09; great program! I was in a rut and found this to be just what I needed to get back on track. Love the low-reps-high-weight principle. It is a mindset as was said earlier, and I had to break that 8-12 rep mentality. I find that I still get the pumps on the low reps and heavier weight, especially when I push through for that last rep!

I completed the 12-week program and am into my 14th week of the 6-month series. I've been keeping a journal and am looking forward to see what my progress in April '10 looks like!

James Keeton · 10-20-2009, 10:12 PM

Quote:

Originally Posted by fitbanker

I've been using Max-OT since April 09; great program! I was in a rut and found this to be just what I needed to get back on track. Love the low-reps-high-weight principle. It is a mindset as was said earlier, and I had to break that 8-12 rep mentality. I find that I still get the pumps on the low reps and heavier weight, especially when I push through for that last rep!

I completed the 12-week program and am into my 14th week of the 6-month series. I've been keeping a journal and am looking forward to see what my progress in April '10 looks like!

Good work man. I love Max-OT and will be back on it again. Make sure to post your progress.

On a side note:
I'm on a program that's similar to PRRS right now. (Key word similar) In the middle of the program (after 4 weeks of 8-10reps) there is a 4 week period of a Max-OT style training. It's awesome to push the heaver weight again. Not to mention I picked up some strength from the 4 weeks of 8-10.

I've found that when I transition from Max-OT type training to a 8-10 higher volume type training I was flat worn the fu*k out after my workouts. However, I've found that doing 4 weeks of higher volume has boosted my stamina/endurance, and now that I'm lifting heavy again (4 weeks in the middle of the program are similar to Max-OT style training), I'm finding that I'm not as worn out between sets. And that I'm producing more power.

This leads me to conclude that if on was attempting to do Max-OT year round, I would separate the "12 weeks cycles" from each other w/ 4-6 weeks of higher volume and higher reps.

That's just me though.

GL man,
James Keeton

Logtrog · 10-21-2009, 08:05 AM

I know it's mostly a hypertrophy program ( i've been reading about it and starting it on monday), but will my squat/bench go up from it at all in those 12 weeks?

James Keeton · 10-21-2009, 09:11 AM

Quote:

Originally Posted by Logtrog

I know it's mostly a hypertrophy program ( i've been reading about it and starting it on monday), but will my squat/bench go up from it at all in those 12 weeks?

Max-OT is more of a strength program. More so than hypertrophy. You'll probably get some size too (depending on diet), but your strength is what's really going to go up.

Make sure to follow the program that's outlined on the web site.