Max-OT For Dummies

"for Dummies" guide, and it's not my training method/idea. Enjoy.
Max-OT for Dummies - Bodybuilding.com Forums
Join Date: Apr 2004 Posts: 7,613 BodyPoints: 440 Rep Power: 1096
8/12/13 11:38 AM -----------------------------------------------------------------------
Max-OT for Dummies
Max-OT (Maximum - Overload Training) is one of the most popular routine gains in strength and size. This article will put in simple and short terms w training looks like, and what to expect from it. I've seen both beginners a Max-OT splits, so don't doubt it.
Who Should Use Max-OT?
Anybody who is looking for a nice blend of strength and size, while keepin OT. Max-OT also works very well for beginning lifters, but is not specific to of very big and very strong fellows that use the Max-OT way of training. M person who complains that they can't workout because they "have no tim you, because the workouts only last 30-40 minutes. Regardless, you still s you have "no time" to workout, anyone can make time if they are dedicat
The Principles of Max-OT
We'll start by listing the principles of Max-OT, as directly stated from the M 1. 2. 3. 4. 5. 6. 7. Each workout should last 30-40 minutes. Train only 1-2 muscle groups per workout. Do 6 to 9 total heavy sets per muscle group. Do 4 to 6 reps per set. Rest 2-3 minutes between sets. Train each muscle group once every 5-7 days. Take a 1 week break from training every 8 to 10 weeks.
The steps above are quite simple. The theory behind Max-OT is that you m muscle, and it will keep growing. You will be using the rep range of 4-6, a failure each set. Your goal each week is to keep increasing the weight, wh and form. The workouts are short and to the point, but will blast your mu you follow each of the principles, you will be training the Max-OT way corr it. To give you a little further understanding, I'll break it down a little bit m 1. Each workout should last 30-40 minutes.
Your goal for each workout is to get into the gym, blast your muscles with out. We all know that muscle isn't actually built in the gym, it's built durin time to put that idea into use. Each workout should be short and sweet, b that 30-40 minutes, no wimping out because you're "tired". 2. Train only 1-2 muscle groups per workout.
This step goes hand-in-hand with step one. You don't want to spend 2 hou part, you want to keep the workouts short and intense. Only train1-2 mus following the other steps, your workout will be simple and effective. 3. Do 6 to 9 total heavy sets per muscle group.
Again, we are going for overload here, not volume. You want to blast you
http://forum.bodybuilding.com/showthread.php?t=508611&page=1 Page 1 of 21
(although some of you I know will hate not lifting for a week). After that w lifting heavy again and make some fresh gains.
8/12/13 11:38 AM
How to Warm Up for Max-OT Sets
Warming up the Max-OT way is the most efficient way to prepare yourself people warm up wrong, and this affects their sets, even if they may not n people spend too many sets with too much weight. This fatigues the musc able to work to it's maximum capacity. You also are asking for injury whe heavy weight, it's not a warm up then. When you warm up, you should ju meant to increase blood flow to that muscle, and prepare it for the heavy should not be tired or feel fatigued at all from any of your warm up sets. B warm up for a bench press of 285lbs for 4-6 reps : 135 135 185 225 255 285 x x x x x x 12 (warm up) 10 (warm up) 6 (warm up) 3 (weight acclimation) 1 (weight acclimation) 4-6 (work sets)
Max-OT Approved Exercises
With Max-OT training, you're going to be overloading your muscles as mu with isolation movements, you do it with compound movements. Compou use the heaviest weight possible. Below are lists of approved Max-OT exe list, then it probably doesn't overload the muscle as much as any of the o Approved Legs Exercises Squat Leg Press Lunges Stiff Leg Deadlift Leg Curl Leg Extension Approved Chest Exercises Barbell Bench Press Barbell Incline Bench Press Flat Dumbbell Bench Press Incline Dumbbell Bench Press Decline Barbell Bench Press Dips Approved Biceps Exercises Straight Bar Curls EZ Bar Curls Alternate Dumbbell Curls Cable Curls
Approved Deltoid Exercises

Military Press Dumbbell Shoulder Press Dumbbell Side Laterals Dumbbell Bent Over Laterals Dumbbell Front Raise Approved Traps Exercises Barbell Upright Rows Barbell Shrugs Approved Calf Exercises Standing Calf Raise Seated Calf Raise 45 Degree Calf Press Hack Machine Calf Raise Approved Forearms Exercises Wrist Curls Reverse Wrist Curls Standing Dumbbell Wrist Curls Approved Abdominal Exercises Lying Leg Raise Vertical Knee Raise Crunch Cable Crunch
8/12/13 11:38 AM
06-17-2005, 03:36 PM
hepennypacker52
Eats dogg crapp.
What Does a Max-OT Split Look Like?
So now you know the principles of the program, how to properly warm up Now it's time to take a look at what the actual training looks like, and it's customizable for you to set up based on your schedule. Just make sure th that you abide to the 7 principles. In case you still aren't sure on what you few splits from the Max-OT Handbook. Routine A
http://forum.bodybuilding.com/showthread.php?t=508611&page=1
Page 3 of 21
Thursday - Shoulders and Triceps Dumbbell Press - 3x4-6 Military Press - 2x4-6 Dumbbell Side Laterals - 2x4-6 Lying Skull Crushers - 2x4-6 Triceps Press Downs - 2x4-6 Seated Overhead Triceps Extension - 1x4-6 Friday - Biceps and Abs Straight Bar Curl - 2x4-6 Standing Dumbbell Curl - 2x4-6 EZ Bar Curl - 1x4-6 Leg Raise (Weighted) - 2x12-15 Cable Crunch - 2x8-10 Routine B (Jeff Willet's Max-OT Split) Monday - Chest and Triceps Flat Barbell Bench Press - 2x4-6 Incline Barbell Bench Press - 2x4-6 Incline Dumbbell Press - 1x4-6 1 Arm Overhead Dumbbell Press 1x4-6 Dumbbell Kickback - 1x4-6 Cable Press Down - 1x4-6 Lying Skull Crusher - 1x4-6 Tuesday - Legs Leg Extension (just for warm up) - 2x10 Squat - 3x4-6 Leg Press - 2x4-6 Lunges - 2x4-6 Stiff Leg Deadlifts - 2x4-6 Wednesday - Back and Biceps
8/12/13 11:38 AM
Pull-ups - *x50 (as many sets as it takes to get to 50 reps) Barbell Row - 1x4-6 Pull Downs - 1x4-6 Low Pulley Row (V Bar) - 1x4-6 Low Pulley Row (straight bar) - 1x4-6 Alternating Dumbbell Curl - 1x4-6 Straight Bar Curl - 1x4-6
Routine C
Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
Monday - Legs and Calves Squat - 3x4-6 Leg Press - 2x4-6 Stiff Leg Deadlift - 2x6 Standing Calf Raise - 2x6-8 45 Degree Calf Press - 2x6-8 Tuesday - Arms and Abs Straight Bar Curl - 2x4-6 Alternate Dumbbell Curl - 2x4-6 Cable Curl - 1x6 Lying Skull Crushers - 2x4-6 Cable Press Down - 2x6 Dumbbell Kick-back - 1x6 Wrist Curl - 2x6-8 Dumbbell Wrist Curl - 1x6-8 Leg Raise - 2x12-15 Crunch - 2x8-10 Cable Crunch - 1x8-10 Wednesday - Shoulders and Traps Military Press - 3x4-6 Dumbbell Press - 2x4-6 Dumbbell Side Laterals - 2x6-8 Barbell Shrugs - 2x4-6 Upright Rows - 2x4-6 Thursday - Back Cable Pull Downs - 3x4-6 Seated Cable Row - 3x4-6 Barbell Bent Row - 2x4-6 Good Morning - 2x4-6 Hyper-extension (Weighted) - 2x4-6 Friday - Chest Barbell Bench Press - 3x4-6 Barbell Incline Bench Press - 3x4-6 Weighted Dips - 2x4-6
8/12/13 11:38 AM
06-17-2005, 05:22 PM
roguephoenix
Registered User
so basically i'm training the chest group, for example, only once a week?
Last edited by roguephoenix; 06-17-2005 at 05:30 PM.
Join Date: Jun 2005 Age: 37 Stats: 5'4", 137 lbs Posts: 142 Rep Power: 33
06-17-2005, 05:37 PM
Hoffman
Do 6 to 9 total heavy sets per muscle group. So its not 6 sets per exersise? lol boy did i screw up i was doing 4-6 reps
Registered User
so for squats i only should do about 4 sets ? then leg press 3 and leg extio
Join Date: Apr 2005 Posts: 892 BodyPoints: 867 Rep Power: 4318
06-17-2005, 05:40 PM
Page 6 of 21
Join Date: Jun 2005 Posts: 1,067 Rep Power: 279
8/12/13 11:38 AM
06-17-2005, 06:07 PM
yeahimnick
The Ripper
Originally Posted by Hoffman
..So its not 6 sets per exersise? lol boy did i screw up i was doing 4
I know a friend who does this, he just does 6 sets of usually 5 reps. For e he'll do DB curls & hammer curls for 6 sets of 5 reps. It seems to me that you guys think?
Join Date: Jun 2005 Posts: 293 Rep Power: 10
MAN Clout Log http://forum.bodybuilding.com/showthread.php?t=916879
06-18-2005, 12:19 AM
Hoffman
Registered User
all i know i did that with legs 4 days ago and they are still soar as heck lol
Join Date: Apr 2005 Posts: 892 BodyPoints: 867 Rep Power: 4318
06-18-2005, 12:51 AM
clpggp
Registered User
Sticky please!
Page 7 of 21
8/12/13 11:38 AM
06-18-2005, 06:05 AM
hepennypacker52
Eats dogg crapp.
Originally Posted by ravadongon
Nice, what are the other for dummies articles are you doing penny? Hmm I'll try to remember off the top of my head... -Max-OT -HST -GVT -TP-PT -HIT -DFHT -Hardgainer (Abbreviated) Training -WSB -Russian Training -Bulgarian Training
06-18-2005, 03:52 PM
hepennypacker52
Eats dogg crapp.
Bump.
06-18-2005, 07:52 PM
hepennypacker52
Eats dogg crapp.
Heh, this sure isn't getting as much publicity as HST for Dummies.
You can ask any questions you have about the program, I'll try to answer
8/12/13 11:38 AM
06-19-2005, 07:12 AM
hepennypacker52
Eats dogg crapp.
Originally Posted by Bcrichsolo
1st question...do you move up in weight for different sets. for exam bench starting @ 225 for 5 reps. Do my next sets use 225 or more? 2nd question...for max-OT cardio, what time of day is best for this. wake up or right after you lift. thanks
1) If you can increase the weight, do it. You're training to failure.
2) I'm not too sure, but don't do fasted cardio (in the morning) unless it's
06-19-2005, 08:45 AM
LucianoTKO
Registered User
Ahh so *this* is what I've been doing! I haven't known the name of the w the past few weeks, but now I do.
Since I started (early April), I've experience large increases in strength bu -Mike
Join Date: Oct 2004 Posts: 208 Rep Power: 12
06-19-2005, 09:18 AM
gonzo719
Steve
Originally Posted by hepennypacker52
2) I'm not too sure, but don't do fasted cardio (in the morning) unle
why are you only supposed to do low intensity cardio on an empty stomac high intensity on an empty stomach?
Join Date: May 2005 Location: Nutley NJ Age: 37 Posts: 21
8/12/13 11:38 AM
06-27-2005, 09:30 AM
adoniscomplex
Registered User
according to the 165 pg max ot pfp file you are supposed to do cardio 8 h closer
Join Date: Jun 2005 Stats: 5'9", 190 lbs Posts: 8,411 BodyPoints: 13528 Rep Power: 2331
06-27-2005, 09:51 AM
geoffsherman
Registered User
He: Good article. I thought I would add a couple of thoughts to this based on have been using it for 8 months.
Join Date: Jun 2004 Posts: 1,733 Rep Power: 84
(1) Add Spider Curls to the Biceps area. Hands down, the best exercise fo IMHO. (2) Exercises should be changed out every 4-6 weeks (3) This program should not be used for beginners. I know the site says it my clients who are just starting out use this. The idea behind doing comp beginners need. However, going that heavy when you are just startig out (4) Leg press machine calf raise. Good for folks like myself who have gym machines. I know, don't ask
Looking forward to learning more about some of these routines. I am swit

12-15-2005, 05:32 PM
highpower1111
Registered User
Originally Posted by geoffsherman
8/12/13 11:38 AM
He: (2) Exercises should be changed out every 4-6 weeks I am switching things up and starting WS4SB tonight
Join Date: May 2003 Age: 28 Posts: 2,327 Rep Power: 119
Yea i think you should definitely add that people should switch up exercise Are you doing a log for your WS4SB program?
"The biggest risk in life is not taking one"
"Do not let what you cannot do interfere with what you can do. " - John W
"Impossible is just a big word thrown around by small men who find it eas been given than to explore the power they have to change it. Impossible Impossible is not a declaration. It's a dare. Impossible is potential. Impos nothing"
12-15-2005, 05:41 PM
chickeneater
Registered User
good thread
dont forget the: "Want Results Yesterday" attitude
Join Date: Jun 2005 Location: United States Age: 40 Stats: 6'2", 197 lbs Posts: 3,829 BodyPoints: 680 Rep Power: 2116
and the week off is the hardest part due to the gains being so good.
12-26-2005, 11:30 PM
I see that HST advocates the whole 'frequency' training bit. i.e. training e
Rep Power: 0
Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
01-25-2006, 06:52 PM
hepennypacker52
Eats dogg crapp.
ttt
01-25-2006, 06:56 PM
B.b. in stress!
Registered User
what would happen if i change my routine to 6-8 reps instead of 4-6? i rea my chest area when doing max-ot. would switching up these reps ellicit m
Join Date: Jul 2005 Location: Cypress, California, United States Posts: 1,758 BodyPoints: 959 Rep Power: 70
01-25-2006, 08:07 PM
Darkmind
Registered User
For Max-OT to make size gains within the 4-6 rep range area, you have to making mostly strength gains. So for beginner's-intermediates, it's a good dense.
Page 12 of 21
del.icio.us
StumbleUpon Google
You may not post replies You may not post attachments 8/12/13 11:38 AM You may not edit your posts
Facebook Twitter -- BBcom Default
Contac
All times are GMT -7. The time now is 09:35 PM. Archive Home Store Products Careers Help Contact Us
Term
Page 13 of 21
8/12/13 11:38 AM
Page 14 of 21
8/12/13 11:38 AM
Page 15 of 21
8/12/13 11:38 AM
Page 16 of 21
8/12/13 11:38 AM
Page 17 of 21
8/12/13 11:38 AM
Page 18 of 21
8/12/13 11:38 AM
Page 19 of 21
8/12/13 11:38 AM
Page 20 of 21
8/12/13 11:38 AM
Page 21 of 21

Max-OT For Dummies - Bodybuilding - Com Forums

Hochgeladen von

Dokumentinformationen

Originalbeschreibung:

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Max-OT For Dummies - Bodybuilding - Com Forums

Hochgeladen von

Copyright:

Verfügbare Formate

"for Dummies" guide, and it's not my training method/idea. Enjoy.

Max-OT for Dummies - Bodybuilding.com Forums

8/12/13 11:38 AM -----------------------------------------------------------------------

Who Should Use Max-OT?

The Principles of Max-OT

Max-OT for Dummies - Bodybuilding.com Forums

How to Warm Up for Max-OT Sets

Max-OT Approved Exercises

Approved Deltoid Exercises

What Does a Max-OT Split Look Like?

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Last edited by roguephoenix; 06-17-2005 at 05:30 PM.

Max-OT for Dummies - Bodybuilding.com Forums

Join Date: Jun 2005 Posts: 1,067 Rep Power: 279

Originally Posted by Hoffman

MAN Clout Log http://forum.bodybuilding.com/showthread.php?t=916879

Max-OT for Dummies - Bodybuilding.com Forums

Originally Posted by ravadongon

Max-OT for Dummies - Bodybuilding.com Forums

Originally Posted by Bcrichsolo

1) If you can increase the weight, do it. You're training to failure.

Originally Posted by hepennypacker52

Max-OT for Dummies - Bodybuilding.com Forums

Join Date: Jun 2004 Posts: 1,733 Rep Power: 84

Looking forward to learning more about some of these routines. I am swit

Originally Posted by geoffsherman

"The biggest risk in life is not taking one"

dont forget the: "Want Results Yesterday" attitude

Facebook Twitter -- BBcom Default

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Max-OT for Dummies - Bodybuilding.com Forums

Das könnte Ihnen auch gefallen