Most repsected workout routine??

[Tylerwheat]

I've liftin hardcore for a little over a half a year now and have tried various programs. I'm currently on the Max-OT program from AST and i'm very happy with the results i'm getting. I was just wondering what you guys thought of this program, and what the best program is in your guy's opinions?

[Charuto222]

What worked best for me was my own personal variation of the workout. They say follow Max-OT to the T and they're right for the most part but I find that training in different rep ranges can be very beneficial. For example, a back day for me might be like this

Pullups 3 x 4-6

Reverse Grip Pulldowns 2 x 6-9 (I know they don't recommend this exercise but IMO they should it has worked great for me)

Seated Row 2 x 10-15 (or even higher reps if you really want to)


I think Max-OT's 4-6 rep range philosophy should be incorporated into every workout but not as be-all-end-all. Doing sets in heavy rep ranges such as 4-6 allows for very high motor unit recruitment and stimulation of type 2B muscle fibers which, according to Waterbury, are those ,most relevant to building muscle mass (which is why he's such a strong proponent of 10x3)

But while Type 2B muscle fibers need stimulation you should also include higher rep ranges for higher recruitment of type 2A muscle fibers. A bodybuilding program is incomplete without taking this into account IMO.

[R_Bid]

"the most respected workout" is always the one that works best for YOU. if you go hit the journals section up, you'll find a lot of people having great success with a huge variety of goals and programs. you have guys like LSU1 doing DC, Drekkor doing single bodypart workouts with a whacked-out ramp-up, drop back, and re-ramp weights kind of double pyramid thing going on with his lifts, MJW doing 5/3/1, MawkieMawk doing enough volume to overtrain 3 people, etc...

but those routines all work for those guys.

it's all just a matter of digging around, assessing your particular needs in light of your goals/priorities, and finding something that addresses those.

for me... i'm really intent on increasing bench, pullups, rack pulls, etc-- so i've built my routines around work that has me making the most efficient progress on those that i can. for other guys the goals might be sheer size, so they find what their bodies respond to, and they go nuts.


if max OT is working for you, try to figure out which aspects of it you're responding to so you can implement those concepts later as well!