James Cipriani - Maximize Your Results!

[jmusclehead]

I've done the program and it worked for strength really well, but, didn't give me much increase in muscle. I guess it depends what your goals are.

[buhuhu]

I feel very good after finishing the workout I have a question, the workout is with progresive weight at every set or keep the same weight at every set and if you do 6 or 8 reps (depends on the exercise) every set then increase the weight?

[jimcip72]

Now it's not "only" 4 to 6 reps, but the weight you use while you do them that is very important. This is significant because building muscle requires overload. Also, there is a unique harmony between muscle overload and muscle fiber recruitment that ignites muscle growth. Your goal is to provide maximum overload while maximizing the amount of muscle fibers you use to perform this overload. 4 to 6 reps allows for maximum weight to be used while at the same time allowing optimum reps to be performed for full fiber recruitment and full fiber overload. This means you should be using the maximum weight allowable for each and every "work" set that you perform.

You need to use a weight that will allow at least 4 reps, but that is too heavy to allow more than 6 reps. Not only does this approach optimize muscle growth, but it also makes it very easy to measure your progress. Once you find a weight that is right for this rep rule for each exercise you know exactly when you should increase the weight. As soon as you can do six or more reps it's time to add weight.

This approach helps maintain progressive increases in the weight you use while training. Continued incremental increases in weight are crucial for steady muscle growth. Remember, if a muscle does not have a reason to grow (adapt to the overload), it won't.

[gastonXVI]

Hello Jim. I have been doing Max-OT for 3 years and get incredible gains. I think to follow with this system because I really see combined science and demonstration.

But, I'll be curious... Why you don't do anymore Max-OT? I have seen the Training Journal in your Web and you do supersets, 12 reps... Why?

See you around...

[jimcip72]

I still very much do Max-OT style training. I just don't do it exclusively all the time. I change my training every 4 weeks and I would say on average, I do a pure Max-OT style training routine every other phase.

In between I like to add drop sets, different rep ranges, different exercises, etc. Why? I am not only into being muscular, but being a functional, healthy, athlete. My training makes me more complete. I am able to hit different muscle fibers, different leverages, etc. that I wouldn't be getting if I just did pure Max-OT. On top of muscle, I want speed, agility, quickness, power...just to name a few. I am always out to challenge myself in new ways.

Changing my training gives my joints a break from the same old heavy stress, gives my muscles a new stimulus, and gives my mind a new stimulus. I do believe for building pure muscle, Max-OT is the best way to go.

[gastonXVI]

Ok. Thanks for answer, James!

[buhuhu]

I have a weird question the eggs do eat them cooked or not?
How do eat the eggs do you combine them with something?

[FTWZB]

Lots of great info in the article, but I just got to take issue with some of the advice.

2 grams per lb. of protein is excessive in my opinion.

"Researchers had male study participants undergo testing before and after exercise and intake a drink of egg protein in various amounts (0, 5, 10, 20, 40 gm). In addition, all participants were infused with Leucine for 4 hours post-exercise to measure Leucine oxidation....

Researchers found that hard-training reduced overall protein metabolism, improved nitrogen balance and increased total protein retention. Additionally, researchers found that Leucine oxidation after exercise occurred only when participants consumed more than 20 grams of protein.

As a result, researchers concluded that novice bodybuilders do not have significantly elevated protein intake requirements over non-trained persons and that increased protein intake may actually increase protein oxidation."

(http://www.bodybuilding.com/fun/south140.htm)

Personally, I'll stick with one g protein/lb body weight. Anything more is unproven, and truthfully too expensive. For me as a hardgainer, increased protein intake did nothing to improve my strength gains. Since I've increased my overall caloric intake by adding a ton of carbs and fats(mostly from flax and fish oil) to my diet, I've seen my most dramatic gains yet. My body fat % is still relatively low, and by gains I don't just mean weight gains, but strength gains as well. All while taking a relatively light amount of supplementation(compared to the amount recommended by the author anyway).

I imagine that I will plateau eventually though, and I know I'll need to change it up a bit. The principles mentioned in the article are sound and in about two weeks I'm going to take a short break from lifting, and then try out this OT philosophy without AST's supplements.

[redmaxy]

Hi Jim,

Can you give me a good alternate to pullups. I am embaressed to say that at the moment I can only manage a couple.

I have been working hard on diet and weight loss, so far so good but pullups as a workout set is just beyond me until maybe Feb.

Thanks, Alex.

[buhuhu]

I did a month getting start workout now I'm in 3 week of MAX-OT workout, after
a month of MAX-OT workout I would like to do something else, like you change your change your workouts, I like to do the same thing. Can you recommend me something?

Thank You