Post your Max - OT Routine

[jpdn83]

I'm just interested in seeing some of your Max-OT routines. I just want to see some and then peice mine together using the information that I can take from your routines such as exercises, sets/reps etc...I would really appreciate it! Thank you.

[massmatters]

here's my max-ot routine. it's been tweaked to suit my body. it's by far the most effective routine I've used.

Monday: Legs + Biceps

Squats 3 x 4-6
Front Squats 3 x 4-6
Deads 2 x 4-6
EZ Curls 3 x 4-6
EZ Preacher 2 x 4-6

Tuesday: Chest + Calves

Dips 3 x 4-6
Inc Bench 3 x 4-6
DB Bench 2 x 4-6
Calf raise 3 x 4-6
Seated Calf 2 x 4-6

Thursday: Back + Abs

'Hammer Chins' [chins with palms facing each other] 3 x 4-6
BB Row 3 x 4-6
DB Row 2 x 4-6
Weighted Crunches 3 x 6-8
Hanging Leg Raises 2 x 6-8

Friday: Shoulders + Tris

OHP 3 x 4-6
DB Seated OHP 3 x 4-6
CG Bench 3 x 4-6
Skulls 2 x 4-6

[the nice monste]

I just began with the Max-OT routine from the internet, 12-week online trainign routine....it seems like a beautiful routine

[Overload]

Here's my current one although I am going to be changing things up next week. I'm probably going back to a push/pull/legs so I'm not overlapping arms with chest and back. The exercises will most likely stay the same, just reordered. I messed 2 of my discs in my back, not because of max-ot, so you won't see things like squats, deadlifts, etc in my routine.

Workout 1:
Flat bench press x 2
Incline bench press x 2
Chest dips x 2
One Arm DB Rows x 2
Wide Grip Pullups x 2
Close Grip Chinups x 2

Workout 2:
Shoulder Press x 2
DB Side Laterals x 2
Close Grip Bench Press x 2
Skull Crushers x 2
Bicep Curls x 2
Hammer Curls x 2

Workout 3:
Leg Press x 4
Leg Extensions x 2
Leg Curls x 2
Calf Raises x 4

Another good routine I like was like this:

Workout 1:
Bench Press
Incline Press
Chest Dips
Close Grip Press
Skull Crushers

Workout 2:
One Arm DB Rows
Wide Grip Pullups
Close Grip Chins
Barbell Curls
Hammer Curls

Workout 3:
Leg Press
Leg Curls
Calf Raises
Seated Shoulder Press
DB Side laterals

I might try something like the following next or go back to the above one. Been talking to some folks over being trained by IronAddicts.com and low volume seems to be the way to go for people like me. So I want to experiment with lowering it even more. But intensity needs to be very high for me which is usually not a problem

Basically, the less I workout but the harder I do it, the better I respond.

Workout 1:
Flat bench press x 2 (alternate with incline press)
Chest dips x 2
Shoulder Press x 2
Skull Crushers x 2 (alternate with close grip press)

Workout 2:
One Arm DB Rows x 2 (alternate with seated rows)
Wide Grip Pullups x 2 (alternate with close grip chinups)
Bicep Curls x 2
Hammer Curls x 2

Workout 3:
Leg Press x 2
Leg Curls x 2
SLDL x 2 (going to give these a try slowly to build lower back strength back up)
Calf Raises x 2

[Gator]

Max OT and GVT both will do wonders for you,,
Tweak them both to yer liking and what yer body can handle and enjoy the pain and ride

Hitter hard !!!!

Gator

[Epihall]

Here's mine (I'm 19, but I've heard this is a great board for help with Max-OT) I was going to start this next week. Any suggestions?

Mon- Chest/Bis
Dumbell Bench 3 sets - 4-6 reps
Incline DB Flys 2 sets - 6-8 reps
Dips 2 sets - 4-6 reps
Barbell Curls 2 sets - 4-6 reps
Hammer DB Curls 2 sets - 6-8 reps

Tue - Legs
Squats 3 sets - 4-6 reps
Close Foot Leg Press 3 sets - 4-6 reps
Lying Leg Curls 2 sets - 6-8 reps
SLDL 2 sets - 4-6 reps
Seated Calves 2 sets - 8-10 reps

Wed - off

Thu - Back
Deadlifts 2 sets - 4-6 reps
Wide Grip Pullups 2 sets - 4-6 reps
Close Grip Chins 2 sets - 4-6 reps
T-Bar Row 2 sets - 4-6 reps
Bent Over BB Row 2 sets - 4-6 reps

Fri - Shoulders/Tri
DB Press 3 sets - 4-6 reps
Side Laterals 2 sets - 6-8 reps
Bent Over Laterals 2 sets - 6-8 reps
Skull Crushers 3 sets - 4-6 reps
Rope Press Down 3 sets - 4-6 reps

[MC26VA]

Hey Epihall,
That actually looks like a great routine (i'm no expert though) and will also be using it. I'll have to change a few things to reflect my current situation, but in time will add them back on. Bump for a cool thread, hopefully will get others to post as well.

-Mike

[A.FreeRadical]

I just got back from 2 weeks rest after 6 months of 5 days per week in the gym. From now on, I will take a week off every 10 weeks.

Only 2 of those months were Max OT. Here is my typical Max OT week. I take Mondays off because my gym is closed for most holidays that fall on Mondays. I take Fridays off because that is usually a social night for our family.

Monday, off

Tuesday,
Squats 3 x 6 max
Deadlifts 2 x 6 max
Leg Presses 3 x 6 max

Wednesday,
30 minutes of crunches (ab class)
30 minutes of calf raises and seated calves

Thursday,
Bench Presses 3 x max
Inclines (or chest dips) 2 x max
Declines 2 x max
Hammer Strength machine pullovers 2 x max
Tricep extentions
Tricep cable pulldowns

Friday off

Saturday,
Pullups 8,8,6,5,5 body weight
Cable rows, 3 x max
Cable pulldowns 3 x max
Good Mornings 2 x max
Hammer Strength machine pull downs

Sunday,
Military Presses 3 x max
Lateral dumbbell raises 3 x max
Bent over rows 2 x max
Barbell shrugs 3 x max
Bent over laterals
Dumbbell presses

I workout with training partners on Tuesdays and Thursdays for the complex barbell work where spotters are needed. Wednesday, Saturday and Sunday I workout on my own.

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aA.FreeRadical a

[maidenfan]

Exercises and reps tend to change from week to week, but this is the basic routine and the execises I've been doing lately:

Mon (legs/low back) - work up to a max set of 3

- Rev Hyper
- Trap bar dl's
- Hip belt squats
- GHR (usually 3-4 sets of 8, work up to a 45lb plate)
- Leg curls w/a jumpstretch band
- Ab work

Weds (pressing) - work up to a max set of 3

-Different variations of bench (done in a rack, starting off the pins - thickbar, steel log, incline, etc).
-Different variations of pressing (seated, push press, log press, etc)
-Tricep work (usually 3-4 sets of 8 or so)
-Ab work

Fri (back/pulling)

-Different variations of rowing
-Bicep work
-Abs

I also do gripwork (usually ends up being two times a week) and work with strongman implements. At the end of each workout I clean and press a 175lb sandbag for max number of reps.

[Max-Machine]

Here's mine (I'm 19, but I've heard this is a great board for help with Max-OT) I was going to start this next week. Any suggestions?

Incline DB Flys 2 sets - 6-8 reps

Drop the flyes----wasted movement. Stick with the heavy stuff. You don't need flyes---they do nothing for you.

Well, I do kinda of miss them in a way. I think the stretch thing is good. I'm following max ot kinda strict at the moment which means no isolation movements.

They are suppose to shape the muscle which I just learned in my old age is impossible because you are born with whatever shape God gave you.

The only thing you can do is add size. Best done with heavy overload--i.e.---various type of benches & dips....


My current chest routine is: bench press 3 x 4-6(if I ever get 6 I'll add weight the following week. Sometime, it's 5 sets of 3 if I overestimate)

Dumbell incline press 3 x 5 (or thereabouts!--some 4 rep sets)

Weighted dips 2 x 45lbs( 5 or 6---if 6, add 10 lbs for next week

[Max-Machine]

Exercises and reps tend to change from week to week, but this is the basic routine and the execises I've been doing lately:

Mon (legs/low back) - work up to a max set of 3

- Rev Hyper
- Trap bar dl's
- Hip belt squats
- GHR (usually 3-4 sets of 8, work up to a 45lb plate)
- Leg curls w/a jumpstretch band
- Ab work

Weds (pressing) - work up to a max set of 3

-Different variations of bench (done in a rack, starting off the pins - thickbar, steel log, incline, etc).
-Different variations of pressing (seated, push press, log press, etc)
-Tricep work (usually 3-4 sets of 8 or so)
-Ab work

Fri (back/pulling)

-Different variations of rowing
-Bicep work
-Abs

I also do gripwork (usually ends up being two times a week) and work with strongman implements. At the end of each workout I clean and press a 175lb sandbag for max number of reps.

Looks like a great power routine there bro. BUT....I don't see a whole lot of max ot there----am I missing something?

[A.FreeRadical]

Drop the flyes----wasted movement. Stick with the heavy stuff. You don't need flyes---they do nothing for you.

Maybe so, but I missed them, so I put them back in. I do "heavy" and I swear my pecs are deeper for it. I don't prioritize it though. Flies are last. I figure if AST is right, I am on my time and it is my time to waste. If I am right, I will have better looking pecs. Of course, since I am doing both, I will never really know. I do expect to have impressive pecs either way. I am pretty sure the genetics are a given for me, except maybe calves.

*
A.FreeRadical

[Max-Machine]

I'm starting week 3 of my current max ot cycle which is:

Tues. or Wed.(I like a little leeway in case something comes up!)

Squats.............3 x 6-4 (Smith Machine)

Free Weight
Lunges.............3 x 6-4

Very Stiff-Leg
Deadlifts...........2 x 6 (or less) with dumbells---

Leg Curl............1 x 6 (pyschological thing, not called for in max ot)

Thursday---(try to maintain this day as I'm beefing up my bench press)

Bench Press........3 x 6-4 (I'll do 5 sets of 3 if over ambitious on the weight-- I'll stay there until the reps increase up to 6-- but never ever drop the weight!)

Dumbell Incline....3 x 6-4 ( try to avoid sets of 3 with this)

Weighted dips......2 x 6-4 with currently used weight

E-Z curls............2 x 5 or 6

Alternate curl ....2 x 6

Reverse curl.......2 x 6

Wrist curl..........2 x 8

Hammer curls......2 x 6

Friday or Sat. (depending what day legs were done)

Weighted pullups.........2 x currently used weight

Regular Deadlift........3 x 6 (I'm starting off with 235lbs & add 10 lbs each
week for hopefully a cycle of 10 weeks)

Dumbell Row.............2 x 5 or 6

Close Grip Pulldown....2 x 5 or 6

Sunday......(try to keep this day as part of bench press increase sub-program)

Seated DB Press.........3 x 6-4 (when 1 set of 6 achieved, move up to next
set of d.b.)

Wide Grip Up-Rows.......2 x 8 (part of shoulder re-hab)

Stand-Lateral Raises......2 x 6

Seated Bent-Over Lateral..2 x 6

Dumbell Shrug................2 x 6

Close Grip Bench...........3 x 5

Lying Skull Crushers........2 x 5 or 6

Tricep Pressdown..........2 x 6

Ab work:

Hanging leg raises......3 x 10-15

Crunches............ab machine crunches 3 sets.....whatever day it feels good to do them on! At least once a week heavy.

This routine is designed with the sub-program of increasing my bench press and adding shoulder size/strength. That's why Thurs. and Sun. are fixed days. The other days allow for various sundry differnt things that crop up in life. So, one week may find myself with only 6 days rest instead of 7. And then maybe the following week an 8 day rest.

Max Ot calls for working each muscle once a week. HOWEVER---if you note carefully, this routine is designed so each body part gets hit twice a week!

Once directly and heavy, the other day as a sub-group and somewhat lighter.

For ex., shoulders get hit twice--hard on Sun.--indirectly on Thurs. as part of bench pressing.

Bench pressing done twice a week-----regular on Thursday-----close grip on Sun.

It's a powerlifting idea,borrowed from Westside. This routine is designed with a little power-benching thrown in ......

Legs hit hard on Tues. or Wed. and indirectly again on Fri. or Sat. with deads.

This is why you should never train a bodypart twice a week. With careful planning they'll get it anyway. Done thoughtlessly, and you could end up training them 3 times in one week. And if you do max ot 5 days a week, this is exactly what happens.

Which is ok for more advanced guys like Jeff Willet & Skip Lacour. But, a regular fellow like me needs all the rest he can get!

A ten week cycle with sub-goals each week of bettering the previous week's work by a least 1 rep, hopefully more. I add weight when I feel confident enough to handle the increase.

So far since my shoulder injury has cleared up somewhat, I've felt great on this program. No signs of overtraining, little gains each week. Appetite increasing..strength increasing.....

Not bad for an old guy looking to fight off old age!

[Max-Machine]

I am pretty sure the genetics are a given for me, except maybe calves.

Us youngbloods admire your tenacity! Hope I'm still able to attack the weights like you when I get to be your age!

[Max-Machine]

Maybe so, but I missed them, A.FreeRadical

Me too!

.....but I'm more stubborn than you....I think!

[Max-Machine]

I'm starting week 3 of my current max ot cycle which is:

Tues. or Wed.(I like a little leeway in case something comes up!)

......Oopps! forgot to mention calves!

.....which is why they never grow....my least favourite bodypart!

3 sets of incline press calf pressess and 3 sets standing calf raises

[A.FreeRadical]

......Oopps! forgot to mention calves!

.....which is why they never grow....my least favourite bodypart!

3 sets of incline press calf pressess and 3 sets standing calf raises

Do you do 6-8 reps with heavy on these? It seems like these need lots of reps with as heavy as you can get on them. I have been going heavy as I can with 16 to 24 reps. Our calf raise machine only goes up to 240 lbs, so I use the standing leg press Hammer Strength machine and pile on 45 plates. I think I played hookie on that part of the Max OT course. My calves are strong and puny.

Today I cranked up the treadmill to a 15% incline and hammered my calves for 10 minutes. When you don't know what you are doing, it is easy to just do anything.

*

aA.FreeRadical a

[Max-Machine]

Do you do 6-8 reps with heavy on these?

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aA.FreeRadical a

Yes...well, heavy for me that is! That rep range is part of max ot I believe because calves are always in use and are tough muscles. They require more reps.

Which I don't really get because if they grow on 6-8 why the hell should I not do the rest of the body that way?

Of course, mine don't grow. I don't care too too much ( lies!)

I got more important things to grow first....at least they are getting stronger and I do try to squeeze in some good heavy sets once in a while, but....

I don't feel too bad. A lot of top bodybuilders had fairly ****ty calves and they won trophies with them. When they laugh at my calves, I just flex my biceps-..

J/K! At age 50 who really cares?

[A.FreeRadical]

I don't feel too bad. A lot of top bodybuilders had fairly ****ty calves and they won trophies with them. When they laugh at my calves, I just flex my biceps-..

J/K! At age 50 who really cares?

For me, the first 6 months was a quick once over to try to see what I have to work with. Now I am looking at the details. I haven't done much with biceps because of my elbow injury. It is healed now but I am leary. Bis are easy, I can get them bigger whenever I want. My biggest surprise is my glutes and hamstrings. I feel like I am sitting 2" inches higher than I ever did before. I probably am. Calves are another matter.

Thanks.

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aA.FreeRadical a

[Max-Machine]

I feel like I am sitting 2" inches higher than I ever did before......



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aA.FreeRadical a

That's ok, more "cushion" for the "pushin'"!