Mad Max-OT Training !

Overload · 09-27-2003, 10:37 PM

Ok, if the original thread is gone hopefully we can make this one a sticky.

I have placed the entire max-ot manual/course as a download from my site at the following link:

http://www.homefitness101.com/downloads/max-ot.zip

We'll have to start all over so here are the max-ot basics:

Max-OT follows a specific and proven set of parameters that are key to maximizing muscle growth. These specific parameters are the underlying core of Max-OT's physiological impact on muscle. If you remember one thing from this lesson remember this - a muscle will only adapt (grow) if it is forced to do so.

The mechanics of Max-OT's are designed to force muscle to grow each and every workout. As far as I am concerned, if you aren't growing from each workout you're wasting your time.

In a nut shell you can summarize Max-OT like this:

1. Each workout should last approximately 30 to 45 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.

Beachboy · 09-27-2003, 11:02 PM

I was inspired to try the Max-OT system by the original thread. Investiagted it at the AST Sport Sciences web site and even purchased some of their products to supplement with (VP2. GL-3 glutamine; juicy grape creatine and Ny-Tro Pro 40). I have now posted my journal for the past 8 weeks of Max-OT in a separate thread.
I'll be checking in here, along with posting my Max-OT workouts in my journal and notes thread.

LiftNeat · 09-27-2003, 11:47 PM

Just wanted to let you guys know that I started a Max-OT journal in the powerlifitng journal section. Im just about to start week 3

Bob45 · 09-28-2003, 09:05 AM

I wonder what happened too? Obadiah was posting a lot the last couple of days. Everything seemed to be going good for him. I think he even found another new routine. Everything is gone.

kendo · 09-28-2003, 12:12 PM

I've pm'd Charger maybe he knows??

WildK9 · 09-29-2003, 08:49 AM

Thanks Overload, for getting this thread topic going again. Also thanks for the pdf document. If anyone is wondering it does work on a MacIntosh computer. I've downloaded it and unstuffed it and opened the file and it works great. It will hopefully recruite more Max-OT'ers.
Good job Overload.

Wreck · 09-29-2003, 10:09 AM

Glad we got a sticky back. And I have a question.

In an AST article on Max-OT training ( http://ast-ss.com/articles/article.asp?AID=74 ) Paul Cribb lists 8-10 reps as an advanced preparatory (hypertrophy) phase. Why then is the basis of Max-OT the 4-6 rep range if bodybuilding is concerned more with appearance and size (hypertrophy) than strength? I asked this on the AST site, and of course got no answer.

FWIW, I've been doing Max-OT for a several months now and love it.

SAT-isfied · 09-29-2003, 02:00 PM

Well first off guys/gals as you will notice, this is my first post but will not be my last.
I`m about to start the max-ot course, as of tommorow.
I`m not by any means up on all the workouts to be done ect, but hopefully will learn as i go.
I`m 37yrs old and for the last couple of years have gone to the gym on and off, but the last 6 weeks have talked myself into keeping it up, and geting some what fiter.
I`m 6` 4" and weigh about 14 stone, and have a beer gut, but beleave it or not dont drink ect.
I look foward to posting a picture of myself and then with the help of the pros from here, continue to show my inprovement.

Any and all help is greatfully recieved m8s.
Look foward to reading all topics and hints.
And thanks for listening.
Regards
Jim

Bob45 · 09-29-2003, 02:02 PM

Welcome Jim.

WildK9 · 09-29-2003, 03:42 PM

Glad you could join us. There are good people here as well as good advice. Look forward to see you progress.

SAT-isfied · 09-30-2003, 03:40 AM

Cheers everyone

for the supportive words, i know it will help.
@ hbk3 yes i will stick to it m8, only been back in the gym for a while now but ever so determend to stick with it.

Also when is the best time to take CREATINE tabs ? before workout ? and how soon before.
Cheers once again.

Overload · 09-30-2003, 06:21 PM

So it's ok to take creatine with protein powder? For some reason I thought it needed to be taken on an empty stomach but I may have been thinking of some other supplement. Will have to start creatine back up I think.

Those of you who take it, who cycles it and who doesn't?

WildK9 · 09-30-2003, 06:47 PM

I've taken Creatine on both an empty stomach and with protein powder. Apparently you are supposed to take it on an empty stomach in grape juice as soon as you are finished working out. You are also supposed to have a protein bar or shake directly after working out. Soooo...this is why I have taken them together. On non-workout days I take it with grape juice or water. On workout days I take it with grape juice or protein powder if available. I have cycled as I feel it is probably wise to do so although there is a lot of info that says it is not necessary.

Clear as mud?

Overload · 09-30-2003, 06:49 PM

Quote:

Originally posted by WildK9
Clear as mud?

Exactly. If I need to take some protein in after working out when am I going to take creating on an empty stomach? That's my dilemma unless you just take it on an empty stomach before bed but will get up to go to the bathroom because of the water you need to take in. But I usually have more protein before bed also. lol

Bob45 · 09-30-2003, 06:51 PM

Quote:

Originally posted by Overload
So it's ok to take creatine with protein powder? For some reason I thought it needed to be taken on an empty stomach but I may have been thinking of some other supplement. Will have to start creatine back up I think.

Those of you who take it, who cycles it and who doesn't?

I've tried it 3 times so far. I don't seem to get any benefit from it besides thinking it may work. The last time I forgot when I started. I stopped for around a week so far. So much for not writing things down.

WildK9 · 09-30-2003, 07:13 PM

If I had to do it over again I'd take the ast grape mix creatine over plain creatine in grape juice. I had a much better response. I'm not made of money so I am finishing off the plain creatine I bought. After this cycle I'll switch back to ast. I haven't even heard of the other stuff hbk3 mentioned but I'm sure I can't afford it. I can barely afford to keep myself stocked up on whey protein.

SAT-isfied · 10-01-2003, 02:47 AM

Like you WildK9, there are so many different types of protein and creatine mixes out, i sometimes think which is the best ? not to mention the price differences.
Reading the above replys i can now get idea of whats needed and why.

What i would like to ask is - Every morning when training i have a big searving of OATES and then a hour before i go the gym i take my creatine tabs and a protein mix.
After the workout, i have another protein mix.
Am i doing this right ?
Everyone has been a lot of help with there comments, and thanks for any replys.
Regards
Jim

Overload · 10-01-2003, 08:11 AM

What you're doing is fine. You want to get some carbs and even protein in before working out and definitely some protein after working out. I've read that the first hour after a workout is the most critical to get those proteins into you. Makes sense. You just broke down your muscle/fibers, so you need to feed them what they need...protein

WildK9 · 10-01-2003, 08:30 AM

So we're back to the original question. Is it better to take creatine before or after a workout. I've been taught to do it after as it is used to replenish the creatine stores lost during a workout. Even with the body saturated it uses it for the rebuilding process as well as energy. Get you energy for the workout from carbs and some protein from food about an hour prior to workout.

If I'm incorrect can someone please provide backing info. This is my opinion, from info gathered from this and other like sites and is not necessarily the most educated advice.

Overload · 10-01-2003, 08:34 AM

When I was taking it I would after working out. For the reason you stated. Just another way to refuel your body after tearing it down.

With me creatine was hit or miss though. The strength really seemed to shoot up, but was temporary and the gains seemed to be more water retention than anything else. Since I'm not taking it now, I know whatever I have is all me baby. lol

WildK9 · 10-01-2003, 08:41 AM

There's a really good comeback there but I'll refrain for fear of getting the dreaded ALL CAPS response.

Overload · 10-01-2003, 08:44 AM

Quote:

Originally posted by WildK9
There's a really good comeback there but I'll refrain for fear of getting the dreaded ALL CAPS response.

You disappoint me. I thought you would have taken the shot. lol

WildK9 · 10-01-2003, 08:52 AM

It's early here and I haven't had my morning coffee.

kendo · 10-01-2003, 10:04 AM

Hi Scouse Jim

Welcome to the old farts forum looking forward to your contributions. Guarantee you will have success with the MAX0OT prog.

Good luck

batteryrequired · 10-01-2003, 11:04 AM

I take creatine with grape juice an hour before I work out and then immediately afterwards. EAS Phospagen HP suggests 1-2 per day after you have preloaded for 5 days. My strength really increases with this. I normally go 12 weeks then cycle off for a month then start up again. I also get my protien in before and after as well. I do a 1/2 cup of oats with a scoop of protien powder and milk before my workout along with 1AD. After my workout i usually have brown rice along with my protien drink.

Overload · 10-01-2003, 11:20 AM

Quote:

Originally posted by batteryrequired
I normally go 12 weeks then cycle off for a month then start up again.

Do you notice a drop in strength and/or size when you stop taking it? That's always been the part I didn't like.

batteryrequired · 10-01-2003, 11:29 AM

As long as you keep drinking the water (and this is just my opinion) I think it keeps the water retained in your muscles for a short period of time and my strength seems to stay intact. Forcing the muscle to work harder is what I am doing, which in turn builds it up so that once you do go back onto it, you havn't lost anything and you start building up again. I think its a mind thing. I used to lose my strength a few years ago, but I get more determined now after I cycle off of it as I don't want to lose my strength or size.

kendo · 10-01-2003, 03:30 PM

Quote:

Originally posted by batteryrequired
I take creatine with grape juice an hour before I work out and then immediately afterwards. EAS Phospagen HP suggests 1-2 per day after you have preloaded for 5 days. My strength really increases with this. I normally go 12 weeks then cycle off for a month then start up again. I also get my protien in before and after as well. I do a 1/2 cup of oats with a scoop of protien powder and milk before my workout along with 1AD. After my workout i usually have brown rice along with my protien drink.

I started taking EAS Phosphagen at the same time as startring Max_OT and feel it made a big difference to workouts. Pure Phosphagen however and not HP with its delivery system which I feel is unnessesary expense. I take it with my post workout carb sports drink so why take it with an expensive built in simple sugar carrier. Creatine intake is bound to be more efficient post workout as the body is readily trying to replenish diminished glycogen store and will shuttle the ATP to the target cells. I mix ground oatmeal with my protein shake as it mixes well.

WildK9 · 10-01-2003, 09:58 PM

Thanks hbk3. Good advice. I'll try that routine. I am unable to have protein at night though. I am up in the night due to daily water consumption, but my wife would shoot me dead if I went and made a protein shake in the middle of the night and woke my little girl. But I am going to buy more whey protein tomorrow. I'll get the big jug.

Bob45 · 10-02-2003, 04:00 AM

I like big jugs myself, LOL. I get the 5 pounders.