James Cipriani - Maximize Your Results!

[webmaster]

Are you frustrated with busting your butt in the gym hour after hour, month after month, and year after year with little or no results to show for it? Learn how to change this!

http://www.bodybuilding.com/fun/james1.htm

HOW TO REVIEW: Post Your Review Of This Article - CLICK ON POST REPLY BELOW! You do NOT need to be a registered member to post a reply in this section!

[River]

3 minutes rest between sets is recommended
and a 30 minute workout
considering each set takes 30 sec this leaves a total of 8 sets per workout

[jimcip72]

I am always going to defend myself and my views in this forum when they are attacked. I appreciate and respect your point of view, but you are spindoctoring. First off, you choose the least amount of time, 30 minutes, prolong the set time, 30 sec? (no way), and then say 8 sets aren't adequate. If you are blasting, I mean BLASTING, your legs and you need more than 8 sets, something is wrong.

You need to be careful of the "more is better" mindset when it comes to weight training. More sets and more exercises does not equate to more development. In fact, too much volume is counter productive to your gains because it leads to over training.

I follow the Max-OT principles because it is the best way to train to stimulate maximum muscle and the workout I have listed contain the exact number of sets and exercises I perform.

Training with Max-OT means that you need to exert a maximal effort each rep of every set. In order to do this effectively you need to be very focused and intense your whole workout. If you are training many body parts during the same training session, or even a lot of sets for one bodypart, the intensity level will decline as you approach the end of your workout.

Let’s say that you do six sets for chest, six for shoulders, and four for triceps in one workout. It will be very difficult for you to do your last four sets for triceps as intensely as you trained your chest. Therefore you will have a tendency to cheat the body parts or exercises that you train last in any given workout.

I also like to keep my workouts 45 minutes or less. It is within this time frame that you will feel you can keep maximum intensity and focus on every set. If you are doing too many things in one day your total workout time will be too long.

It is a lot easier to approach a workout with a high level of intensity and great focus knowing that you have only 10 total Max–OT sets to perform versus staring down 20 sets or more.

The more efficient you can make your workouts the better. You will be more intense, be able to handle more weight and thus stimulate muscle growth more effectively. Also the sooner you finish, the sooner you can begin the recovery process.

Max-OT is based on the fact that muscle is best stimulated to grow through overload. Max-OT also factors in the ideal number of sets for maximum muscle stimulation without over training.

Doing a large number of sets per body part will certainly fatigue your muscles but it is very important to remember that fatigue does not build muscle, overload does.

My advice to everyone is to try the Max-OT program and be sure
to follow ALL the principles as explained throughout the articles. I believe the results you achieve will speak for themselves and will erase any questions you may have about the effectiveness of Max-OT.

I have just started the workout that jimbo posted. As for you Jimbo.........I am gona try it out, and thank your for the help you have givin me so far. I look foreward to seeing the results. Let me know when the diet help is out as well ... thanx bro

Adam

[jabroni]

Hey Jimbo, this is Jon that you helped out online couple days ago. I just wanted to let you know that I started the routine today, an it felt GREAT!!! I change my workout every so often, but i never have lowered the reps that much, and I feel such a great pump!! I blasted these bad boys pretty good!!! I did legs today, and I havent had this much soreness in my legs in a while. Im lovin it!!! Thank you James, I cant wait for the next work-out. I will keep you posted on my results w/ pics every so often, and measurements. You the man!

-Jon

[River]

great follow up. I typically do no more than 12 sets per body part.

[D&G]

Originally posted by jimcip72

I follow the Max-OT principles because it is the best way to train to stimulate maximum muscle

That's a pretty bold statement - you have scientific evidence to back that up or you've tried every training method going?


I have tried max-OT I followed it to the letter - you know what I got? - injured - 5 days lifting in a row with such heavy weights put excessive stress on my joints - most noticably the wrists which could not stand up to 5 days training in a row with such heavy weight - they deteriorated until I switched programmes - since I tried max-OT my wrists have constantly clicked.

IMO the set and rep schemes are good but training 5 days in a row will be too much for many.

[BigRig]

I too have had major problems with injuries while doing Max-OT. I don't mind the 5 days per week as my body seems to feel better with more days per week of training. But the 4-6 rep scheme on every exercise just pounded my joints. Once I had finished one 8 week cycle of this program, it seemed I was constantly fighting major and minor injuries.

While I do feel like I made good gains doing Max-OT, the injuries made it impossible to do permanently. I have since bumped my reps up slightly, increased the number of reps on warm-up sets, and slightly increased my volume for each bodypart. Since doing this, I have not had any injuries and I am loving my workouts. That is my experience with Max-OT.

[jimcip72]

First off, I am ashamed that I am even going to respond to this. Shut up fool is a nice closer, too. Shows me you have a profound grasp of the human language.

If you got injured, maybe you have a weak link my friend. Or maybe it is your form on exercises. Max-OT has been followed by thousands and thousands with great success. Your injury does not devalidate the excellence of this program. Hell, anywhere you look every training program is going to have someone getting injured somewhere along the line.

You want scientific proof? You got it.
A team of the world’s leading sports scientists have published an extensive guide on programming for resistance training. Their recommendations for the most effective way to build muscle mass and strength are virtually identical to the Max-OT training philosophy. Appointed by the American College of Sports Medicine, these expert’s recommendations for the best way of building muscle mass and strength include:


• Work large muscle groups, such as legs, chest and back, before small muscle groups, such as triceps and biceps.

• Chose multiple-joint exercises, like barbell squats and dead lifts, before single-joint exercises, such as leg extensions and curls.

• Overload is the key factor to muscle growth. Load (resistance) must be constantly increased in order to produce a growth/adaptation response.

• Once past the novice stage, emphasis of heavy loads in the 1-6 maximum rep-range is most effective.

• Use at least three-minute rest periods.

• Training volume should be kept minimal to avoid overtraining.

• A training frequency of 4–5 sessions per week is recommended for experienced lifters, and 2–3 sessions a week for novice trainers.

• Train muscle groups once a week, twice a week is the maximum (you are already doing this if you incorporate a shoulder workout into your program).

• Chronic muscle damage (soreness) is not a prerequisite of muscle growth—muscle growth still occurs without severe muscle damage.


These guidelines are identical to the Max-OT training philosophy. These guidelines were put together after years of research. If you would like to read about it, it is in the Medicine and Science in Sport and Exercise. 34:364-380,2002. This is but one of the scientific backings I could provide you with. I won't take up anymore space though. I will, how did you say it, shut up.

James Cipriani

[River]

First off, I am ashamed that I am even going to respond to this. Shut up fool is a nice closer, too. Shows me you have a profound grasp of the human language

obviously this program works well for you. NO reason to disrespect other people big James.

[jdg989]

James,

Great Article MAX OT is the only smart way to train, but I would have liked to see you give a little bit of credit to the guys at AST. Combine the MAX OT training and AST supplements and you have a winning combo. After years of meager results, finally discovering this over 3 months ago, it's been awsome!!.

Later,

Josh

[jdg989]

oops.. my bad you did give credit where credit was due. Everyone with the slight intrest in getting max results should honestly check out the information on the AST web site www.ast-ss.com

[brooklynheight]

Max-OT will give you the best damn workout.

Good article.

I have been training for 10 years

tried every routine pushed by "the experts"
of the industry.

I have never seen results like Max- OT

Im not saying I grew 5 lbs in 2 weeks, but I did see
better results here than with any other..


Good synopsis of Max-OT training

[D&G]

Originally posted by jimcip72
First off, I am ashamed that I am even going to respond to this. Shut up fool is a nice closer, too. Shows me you have a profound grasp of the human language.

I won't take up anymore space though. I will, how did you say it, shut up.

Hmmmn - shut up fool is my signature - not a statement directed at you, certified pervert its just a name tag as I change it regularly - would you like to me to change it back to Moderator so you might actually think about the question rather than taking such great offence my current signature and status. You feel the need to question my grasp of the human language - well I know some words like arrogant, off-hand that describe your opening statement - your opening comment was very disrespectful perhaps you need to work on your people skills.

I merely questioned your statement - it was you must concede a bold one, did I criticise max-OT, did I say it was devalued? I merely gave people my experiences of the programme which was I suffered an injury due to the volume and high weights involved. If you had been on the boards for any length of time you might know that as a long standing moderator some people may take interest in my opinion. My form is not in question, I merely stated that training 5 days in a row could be excessive for some - your post even says that -

A training frequency of 4–5 sessions per week is recommended for experienced lifters, and 2–3 sessions a week for novice trainers

I fail to see why you have taken up such issue with my post, was my signature really so offensive to you? I think you'll find my post was totally polite and I did not criticise in anyway - at no point did I question the validity of the programme merely offerend an opinion based on experience.

[jimcip72]

I am sorry if I took your signature personally. When I see "shut up fool," I think most would take that a little personal. I can see your sense of humor and I will lighten up.

I was by no means attacking you, rather backing what I believe in and I will do that everytime in this forum. I am very open to criticisms. I love debate! Heck, there will be some people with similar convictions as yourself that I may be able to convert. That is what I want. To educate and help as many as I possibly can.

And please do not confuse my certainty with arrogance or boldness. I have trained for 15 years, competed for 10 years in bodybuilding, I have a Bachelors of Science in Health/Fitness, and (this will sound bold, but it is true) I am the most sought out personal trainer in the Western Connecticut area. I have not just followed it blindly. I have been where you are. I have placed a great amount of time and money in learning my craft to the greatest degree. I have trained hundreds of people many different ways over 10 years, and Max-OT is by far thee most scientifically proven and real world productive. I am just, and will always, back my stance.

I value your opinion and I am sorry that you feel Max-OT is responsible for you injuries. I was not questioning anything about you or your form. I was presenting "maybes" and a logical debate. I am very open to your opinions or even criticisms. I am here to back in what I am so passionate and sure of, though.

James Cipriani

[jimcip72]

I forgot to back myself on one more of your points:

You quoted my statement of the lesser training frequency as providing validity to your argument. The science I was quoting showed lesser frequency workouts for NOVICE trainers. The studies also show that with steady training, individuals will be out of this novice stage and able to handle the larger frequency in 3-6 months. I am assuming that most individuals do not want to stay in that novice range and get "novice" like results. The only time that I really can advocate lesser training is if your lifestyle and time do not permit it. Then training 3-4 days a week would be the best thing, as long as the other principles of Max-OT are adhered to.

[humpty]

I was curious on when cardio should be done, I figure cardio would be too strenuous on the legs if it was done on Monday of your schedule, what is your opinion on this? I would also like to in corporate an ab workout of various crunches and leg-lifts, and was wondering when would be the best time to perform this. I also only have time to use the gym once a day, so the cardio would have to be done before or after the workout, same goes with the abs.

[D&G]

You'll notice I didn't say max-OT doesn't work - I know full well it does because I got results from the routine - it just so happens that 5 days training in a row was problematic for me and I'm sure some others could find that as well, thats why I said 'IMO' before making my statement - apart from that I think the ideas are sound. If you had seen my posts in the workout programs forum you would see that what I recommend to people fits into the same basic principles you have outlined as does my own training.
The one concern I have with max-OT is simply the five days in a row, I found it a strain trying to go all out intensity five days in a row - training was almost becoming a chore having to drag myself to the gym almost every day and give it 100% - of course I am not saying I am right or I know the best way I simply know what works best for me and just trying to relay the point that its not perfect for everyone.

As for my signature if you had to moderate the teen section and the countless 16 year olds who claim to squat 400lbs and have 17 inch arms you'd be crying out for them to shut up as well!

[jimcip72]

Now I can definitely relate to that. I know exactly the individuals you are describing. I find that forums attract a lot of that. Maybe that is why I am quick to be defensive. I truly am sorry and I certainly respect you personal feelings.

To say that everything about the program is right for everybody would be ludicrous. I present it that way because that is where I believe everyone should start. All basic principles should be adhered to, and then fromulated to fit personal needs, which is exactly what you have done....and intelligently so. As I said in my article, the 4-6 rep range is the bread and butter of Max-OT as is recovery. But, if you felt it was a chore to train 5 days a week, then yes you should cut down on your training. If desire falls, your overload is going to be effected and you will not train as hard. That right there would certainly invite injury. The mind leads, the body follows.

I do want everyone to understand that Max-OT is built on recovery. As a matter of fact, there are 4 stages of recovery that are so imperative to the program, 1. Short Term, which is set to set, 2. Intermediate Term, which is workout to workout, 3. Muscle Specific, which is between identical workouts for a bodypart, and the all important 4. Cyclical Recuperation. This last one is a major principle in Max-OT. I did not write, about it YET because I did not want to turn off the "more is better" readers, but I am going to cover it in an upcoming article. Cyclical Recuperation for all reading this, is taking a week off between Max-OT cycles (every 8 weeks). This week is imperative after 2 months of heavy training, allow growth and repair. On top of that, when you restart on your Max-OT cycle your first week should be moderate. Use weights you can do for 8 reps, but still stop at 6. This is an acclimation week which also helps avoid injury and overtraining.

I do like the discussion in this forum. Whether we had a disagreement or misunderstanding or not, it is becoming very informative for all reading it and I really truly think all the discussion helps all to understand....,.BOTH points of view.

[Mark21087]

I and some other people have tried Max-Ot, and whie it gave us our best strength gains, it did nothing for muscle mass. The only points I don't like about it is the fact that the rep range is between 4-6 reps for "maximum overload". Why not keep all rep ranges in the 1-2 range to get the greatest amount of overload possible?

[jimcip72]

This is very simple and scientificly proven over and over again. And I do explain why the 4-6 range is utilized in my article. Quite simply, what you want to stimulate is white fiber growth. White fibers have the ability to grow 100%. Red Fast Twitch have the ability to only increase by 25%, and you can for get about Red Slow Twitch as they have a negligable growth factor if at all. The way to hit the White Fibers (and remember, this is scientifically undisputable) is with the 4-6 rep range. Red fast twitch gets stimulated with a 12-15 rep range. All that train in between are not hitting either muscle fiber to it's fullest capacity and are not going to get the required growth. As for hitting both fibers with both rep ranges, there is A LOT of preliminary science that is showing muscle fibers change according to what stimulus they are subjected to. Imagine the number of white fibers you can create and the doubling in growth. I won't even touch upon the phsycological factors and fatigue factors, again. Those interested can read or reread the article.

And quite simply, using 1-2 reps stimulates no growth because your muscle is not under tension long enough for there be a breakdown of protein within the muscle. That is the stimulus (effected by overload) and growth is the response. 1-2 reps do provide tendon strength stimulation, though.

It has been my experience, as well as Paul Delia's, that the one's that don't get the gains they want......well, the problem lies in their diet plan. Specifically protein. We have literally transformed people's progress by changing their macronutrient ration. Most think they are getting enough with 1 gram per pound of bodyweight, but it is better to double that. Before you slam that statement in this forum, wait for my next article (next week) where I will back that up as well. This may or may not have been your deal, I am merely mentioning it for others reading this forum.

[D&G]

Originally posted by jimcip72
Most think they are getting enough with 1 gram per pound of bodyweight, but it is better to double that. Before you slam that statement in this forum, wait for my next article (next week) where I will back that up as well.

I will await that next article - I certainly don't buy into the AST recommendations of protein amount - the only way to possibly meet their levels of protein would be to consume huge amounts of protein powder daily - something which its fair to say they have a vested interest in.

[jimcip72]

Space is going to limit my response to you, but I am also going to cover the cardio issue in upcoming article (3-4 weeks away). I am starting to sound like a broken record with that statement, aren't I? Anyway, what I can do here is give you my best advice on both your questions.

You certainly have the option to add cardio to your daily training. When trying to build muscle it's important to structure your cardio exercises so that they have the LEAST negative impact on muscle growth. The optimum time to perform cardiovascular exercises while trying to build muscle has been shown to be approximately 8 to 12 hours before or after your weight training workout. This may not be convenient, but it is the BEST approach. Or maybe a better way to say that is this is the optimum approach. Even though it's not the most convenient, it is the most effective for maximizing muscle growth and fat loss. Performing intense cardio right before or right after your weight training workout will negatively impact muscle recuperation and growth. Its negative impact on muscle growth is a multi-factor concept, from anabolic hormonal suppression to excessive free radical generation at the very time when you don't need these effects to occur.

As far as abs, they are muscles not unlike any other muscle group from the standpoint that they develop as a result of overload and need recovery.

Training your abdominals every day does not allow for any recovery time. You wouldn't train biceps every day or squat every day so why do you train your abs that way? Abs should only be trained twice a week at most.

Another mistake you might make is doing 100 plus reps. This is way too much. To encourage abdominal development you must overload the muscle before fatiguing it. This requires greater resistance for lower reps. This means using weights when you do crunches and leg lifts.

The last mistake I would like to point out is that you might do far too many sets. 12 sets for any muscle group is too many (don't jump down my throat on this, we have already covered this in this forum). Your abdominals are a muscle group that respond like any other. Too much exercise will over-train the muscles. An over-trained muscle will not develop properly.

Too many sets. Too many reps. Fatigue before overload. Insufficient recuperation. Basically you might be doing every thing you can to prevent proper development if you do not adhere to the same principles as I recommend for all muscle groups.

[jimcip72]

I can see we are going to become very close through this forum. I couldn't let this one slide. That wouldn't be my style.

Sure sells protein, but that has nothing to do with our the Macronutrient recommendations. Heck, I don't have invested interest in it, but I do have experience and I do know the science on real world bodybuilders. The formula was born out of over 15 years of experimental research with thousands of athletes. The formula has proven to be the most effective nutrient ratio for building lean muscle. I don't care what source you get your protein from. I will certainly recommend the best source that our research studies have revealed, but if you want to get it all from whole food then be my guest. Although, I do think to get the MOST out of your bodybuilding, you should be taking supplements and a good whey isolate and meal replacement are immeasurable. I just care that people are fueling muscle growth by supplying the amount of protein this growth needs.

From the most basic observation, the simple fact is that protein builds muscle. Carbohydrates don't build muscle and fats certainly don't. Only protein supplies all the essential building blocks to support muscle repair and growth.

Protein is needed by your body for virtually all growth promoting processes. Protein is a "builder" of cells. Protein is the single most abundant substance in your body next to water. Protein is present in every organ in your body. Protein is essential for blood, hormone, and enzyme production. Protein is also essential for optimal immune system function. And, protein is absolutely essential for muscle repair and growth.

Protein is the most essential nutrient for building muscle.
Weight lifting places a considerable increase in demand for protein by your body. And the more muscle you develop the more protein you will need. Muscle tissue is the major assimulation area for protein. It's like a huge protein sponge. And when you are supplying insufficient protein your body will steal it from muscle tissue whenever it needs it. Muscle breakdown.

If the goal of AST was to sell more protein, they would certainly manipulate the process in a much sneakier manner than that. I know Paul personally. He is not sneaky. He is honest (that is an understatement) and has ethics go beyond my ability to state. He has a more sour taste in the his mouth about the supplement industry and the misleading practices and bogus products that are all hype and no science. He will never carry a bogus supplement (and he could if he wanted to make the dollar. He knows the hype). What Paul does, and the whole AST company for that matter, is provide us with science and information that will support the fastest and most efficient muscle growth rate possible. Take advantage it. Believe me, they are the ONLY supplement company that funds and does research. No matter what ads you read. Yes, that is a very true statement.

[Mark21087]

I heard you say Max-OT provides for the best recovery. That is good, but not all people have the same recovery rate. If an individual has a speedier recovery rate, doing less sets would not be in his best interest.

I do agree with you about the protein intake. I wouldn't ever go below 1.5 grams per pound. I always say it's better to get too much than too little.

[D&G]

Well lets just say I will need a lot of convincing that more than 1g of protein per lb of bodyweight is needed - the more you try and back up your words the more you sounds like an AST poster boy!

Now lets assume that all their info is correct, their recommendation is to use a scoop of VP2 with almost every meal -now VP2 is a great product but if I'm eating a meal of chicken and pasta which contains a decent amount of fats and fibres surely using a hydrolyzed protein is not at all cost effective - with all the fat and fibre in my stomach surely a much cheaper protein would suffice since the fast digesting benefit of VP2 is negated by fibre and fats of my meal. You see it's points like that which ensure I am a sceptic - why would I need a scoop of VP2 with each meal - I could use a scoop of whey concentrate from a trusted brand which would give me the same amount of protein and lets say 2g of lactose and 2g of fat over what VP2 can offer for around half of the cost.

Worth mentioning in England every supplement is about 50% more expensive than it is in the US so I am extra careful when buying supps - I know for a fact that AST forces retailers to sell VP2 at a set price - a retailer I know discounted it and AST threatened to stop supplying him if he did not put up the price!

[jimcip72]

Man, I wish I could be a poster boy for AST. It took me years to find the best product, and now that I have I see nothing wrong with my strong convictions that are backed by science.

As far as 1 scoop VP2 with each meal, you are sadly mistaken. AST has never said that was at all mandatory. They hide nothing. Nor do they mislead. If upping protein is a problem, sure they are going to recommend adding scoops of whey with meals. Nothing wrong with that, or misleading. They push VP2 as the best thing post workout and the Anabolic Timing research that Paul Cribb has done is bar none leaps ahead of anything else in the field. Fast absorbing or not, absorbtion period is important. Biological Value and Protein Efficiency Ratio is key. Do you know what other companies put in their products or do you just take their word for it. I have been to AST head quarters twice and I have seen the operation in action. I know that I can trust them. And, I still have to say they do more research then anyone on this sport I love and that is who I and many believe in. You guys can throw opionions or experiences all you want, I am going to show you my personal experience, hundreds that I have trained, AND THE SCIENCE!!!

As far as price, who gives a sh@#! That is fair to all competitors. They can't bend over for distributors to carry their products. They don't have to. They won't cut costs to meet distributors or consumers needs. Then the supplements and the production start to suffer. Bottom line is you get what you pay for in this world. The more you talk, the more you sound anti-AST. That is fine with me. They have a huge following and they are the leaders in this sport (drug-free side).
Curious D&G, how much muscle have you gained using your training and diet? Any pictures? Do you compete?

[jimcip72]

I agree with you 100% that not everybody has the same recovery rate. The 5-7 days is a good average.

In a study, 42 individuals used heavy resistance training (3-6 reps) to see how long it takes to recovery. There were experieced trainees, novice, men, and women. Multi-aged. The fastest 100% recovery was 5 days. Some took as long as 9 days.

That is just muscle to muscle, though. Speedy recovery or not, your whole central nervous system is getting taxed when you workout. So I am still adimate that heavy brief workouts every 5-7 days is best for the masses of people.

[D&G]

Originally posted by jimcip72

Curious D&G, how much muscle have you gained using your training and diet? Any pictures? Do you compete?

Well I started out at 8lbs 4oz

I don't compete - I see no attraction in it! Pictures hopefully I will post later on from when I go on holiday, I need to do some cutting - its very cold in England so I don't worry about my abs in the winter and I have the skin tone of milk!

Last year I didn't get above 175lbs - when I cut I was down to around 160lbs - not a lot! Right now I am at 206lbs - I'll admit to holding some fat but I have gained a lot of muscle in that period by eating more and fine tuning my training.

My current training is a 4 day split done at 3 days a week. This allows me to focus more on each workout and get plenty of rest - I'm getting bigger and my squat and deadlift have increased without fail every session for the last 5 months or so. I do 4-6 sets for large bodyparts and 1 set for small bodyparts.

I don't have huge lifts or amazing stats - however im outgrowing most of my clothes, i enjoy my training and the weights are going up every session so can't complain with that!

[rchesser]

You mentioned in one of your posts that 1-2 reps were not good enough because it didn't provide enough time under tension. I am very new to weight lifting, but it seems to me that the weight you use to complete 4-6 reps could change dramatically depending on how much time you take to complete a rep.

I am actually starting out with the beginner workout on the AST site and they don't mention time under tension either. Can you provide a little more info on how to determine the correct time under tension?

Thanks for the help.

-Rob