warriors

THE MAX-OT BASICS 101:

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, but nowhere near complete, you can summarize Max-OT like this:

Train only 1 or 2 muscle groups per workout/day.

Do 4 to 6 reps per set. (What is meant by 4 to 6?
When I say to do between 4 and 6 reps, this means that you will use a weight that is light enough to allow you to get at least 4 reps, but is also heavy enough to where you cannot do any more than 6 reps. If you can't do 4 reps, then the weight is too heavy. If you can do more than 6 reps, then the weight is too light.
This is important and is critical component of Max-OT. 4 to 6 reps is the "ideal" rep scheme for building muscle. It allows maximum muscle fiber overload and maximum muscle fiber recruitment. Also be sure to use positive failure. Positive failure is when a set is performed to the positive limit of muscle exhaustion. In other words, you are done with a set when you are no longer able to complete a rep on your own. Max-OT does not employ forced reps beyond maybe partial help on the last rep of a set.

Do 6 to 9 total heavy sets per muscle group. This should be self explanatory.

Rest 2 to 3 minutes between sets. (STR). Be sure to def follow this guideline so this allows you to have enough rest between sets to put full intensity into your next set.

Each workout should last approximately 30 to 40 minutes. When i did it my workout lasted right at an 1hr so if u go over this time limit dont panic but try to get it done in at least an hr TOPS.

Train each muscle group once every 5 to 7 days. (ITR)

Take a 1 week break from training every 8 to 10 weeks. This is usually a Max-OT cycle.

As you can see there is a small bit of leeway in each of these rules. A very small bit. Max-OT is designed specifically around these parameters.
To be completely successful and get the maximum benefits from Max-OT, you must follow these rules exactly as they are presented
You cannot adapt the rules you like and discard the ones you don't. Each parameter depends on and works with the other parameters.

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warriors

Warming up the Max-OT way:

First i want you to see and understand how NOT to warmup while on Max-OT.

Let's use the Bench Press as an example here. For sake of description we'll say that 275 is the maximum for 3 reps. Here is how most people do a bench workout.

They load the bar with 135 pounds and do about 10 or 15 reps. They'll rest a few minutes and then go to 185 pounds. Here they do another 10 reps. Then they go to 205 pounds and do about 10 reps. After a little rest, they go to 225 pounds and do 7 or 8 reps depending on how good they feel.

So far that is 4 sets. Now throw on 20 pounds to 245 and do about 7 reps. That's set number 6 and they haven't even started to build muscle yet. From here they take the 10's off and put on some 25's. At 275 pounds the barely knock out 3 reps.

Can you point out the mistakes here? They warmed up. No question about that, but they did so at the expense of strength and overload. In other words, their technique for warming up resulted in poor or inadequate muscle fiber stimulation and overload due to premature muscle fatigue.

Be sure that when u warm up that that's exactly what it is. A Warmup. DO NOT WARMUP TO SO IN ANYWAY IT FATIGUES A MUSCLE. Also be sure to never go to failure on a warmup set and not to warm up a muscle that has already been warmed up. Examples: There is no need to warm-up on the Leg Press after a squat routine. There is no need to start out light on Barbell Curls after finishing Dumbbell Curls. Likewise, there is no need to start out light on Cable Rows after Barbell Rows etc.

Now on to the topic: HOW TO WARMUP THE MAX-OT WAY.

Here we are going to take the Bench Press and show you a proper warm-up technique that will allow you to lift more weight on your heavy sets. Remember, more weight - more overload - more muscle.

Again well use 275 as your heavy weight. If you typically warm-up and train like I pointed out earlier the 275 will feel a lot lighter this time.
First Set:
135 x 12 reps (warm-up)

These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.


Second Set:
135 x 10 reps (warm-up)

Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.


Third Set:
185 x 6 reps (warm-up)

This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.


Fourth Set:
225 x 3 reps (weight acclimation)

You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.


Fifth Set:
255 x 1 rep (weight acclimation)

That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.


Sixth, Seventh, and Eighth Sets:
285 x 4 to 6 reps (muscle-building)

These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.


Notice we went to 285 instead of 275. Warming up the Max-OT allows you to use heavier weight during the most important muscle building sets.

Next will be the workouts and exercises.

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warriors

WHAT EXERCISES TO DO AND HOW TO SET UP MY WORKOUT.

Please recognize that u can arrange the workouts in any order to fit u along with the exercises. Just be sure to stick with heavy compound movements. The workouts are not set in stone, but to give an example of how to set ur's up. Im not gonna post all the workouts but i will post 2. Since a cycle of MAX-OT is 8-10 weeks u could do workout one which is this one( depending on how many weeks u wanna run it either 4 weeks and the switch or 5 weeks and then switch. Or u could start out with workout 2 then switch to this one. Either way it's ur decision.)

This is workout 1

MON: LEGS

The sets listed in the workout below do not include warm-up sets.

Legs Sets Reps *
Squats 3 sets of 4 to 6 (this exercise is not substitutable. Even if u have to lower the weight to do it. Thats better than not doing squats at all.
Leg press 2 sets of 4 to 6
Leg Curls 2sets of 6
Stiff Leg Dead Lifts 2 sets of 6

Calves
Standing Machine Calf Raises 2 sets of 6 to 8
Seated Calf Raises 2 sets of 6 to 8

TUESDAY: CHEST AND ABS

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Incline Barbell Bench Press 3 sets of 4 to 6
Flat Dumbbell Bench Press 2 sets of 4 to 6
Decline Barbell Bench Press 1 set of 4 to 6

Abs
Cable Rope Crunches 3 sets of 10 to 12
Incline Crunches (weighted) 2 sets of 8 to 10

WED: BACK AND TRAPS

The sets listed in the workout below do not include warm-up sets.

Back Sets Reps *
Barbell Rows 2 sets of 4 to 6
"V"-Bar Pull-downs 2 sets of 4 to 6
Pull-Ups (add weight if needed) 2 sets of 4 to 6
Seated Cable Rows 1 set of 4 to 6

Traps
Deadlifts
(these are powerlifting style dead lifts) 2 sets of 4 to 6
Barbell Shrugs 1 set of 4 to 6

THURS: SHOULDERS AND TRICEPS AND FOREARMS
Shoulders Sets Reps *
Seated Dumbbell Press (Palms facing in at bottom of the movement and rotated forward at the top or regular. Either way that u like better.) 3 sets of 4 to 6
Military Barbell Press (In front) 2 sets of 4 to 6
Standing Side Lateral Dumbbell Raises 2 sets of 6 to 8

Triceps
Lying Tricep Extensions 3 sets of 4 to 6
Cable Push-downs 3 sets of 4 to 6
One Arm Dumbbell Overhead Extensions (Performed with one dumbbell behind the neck) 1 set of 4 to 6.

Forearms:
dumbell wrist curls: 2 sets of 8-10
barbell wrist curls: 2 sets of 8-10

FRI: BICEPS AND ABS

The sets listed in the workout below do not include warm-up sets.

Biceps Sets Reps *
Straight Bar Curls 3 sets of 4 to 6
Hammer Curls 2 sets of 4 to 6
Curl Bar Curls 2 sets of 4 to 6

Abs
Leg Raises (with added weight) 2 sets of 12 to 15
Cable Rope Crunches 2 sets of 8 to 10

Be sure to keep all exercise in the 4 to 6 rep range unless stated other wise. No less than 4 and no more than 6.

Next is workout 2

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warriors

Here is another workout. Remember u do not have to do the exercises in this order etc. What ever u like best. but if u do switch exercises or whatever be sure to stick with the main principle's for MAX-OT such as 4 to 6 reps each set, etc.

Workout 2

MON: BACK AND BICEPS

The sets listed in the workout below do not include warm-up sets.

Back Sets Reps *
Lat Pull-downs 2 sets of 4 to 6
"V"-Bar Pull-downs 2 sets of 4 to 6
Barbell Rows 2 sets of 4 to 6

Biceps
Alternating Dumbbell Curls 2 sets of 4 to 6
Straight Bar Curls 2 sets of 4 to 6

TUES: LEGS AND CALVES

The sets listed in the workout below do not include warm-up sets.

Legs Sets Reps *
Squats 3 sets of 4 to 6 (remember this exercise is not substitutable. If u have to lower the weight then do so but this exercise is too important to completely leave out.)
Leg Press 1 set of 4 to 6
Stiff Leg Deadlifts 2 sets of 6
Leg Curls 1 set of 6

Calves
Standing Machine Calf Raises 2 sets of 6 to 8
45° Leg Press Calf Raises 1 set of 6 to 8

WED: CHEST AND ABS

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Flat Barbell Bench Press 3 sets of 4 to 6
Incline Dumbbell Bench Press 2 sets of 4 to 6
Dips 1 set of 6

Abs
Cable Rope Crunches 2 sets of 10 to 12
Incline Crunches 2 sets of 8 to 10

THURS: SHOULDERS AND TRAPS

The sets listed in the workout below do not include warm-up sets.

Shoulders Sets Reps *
Military Barbell Press (in front) 2 sets of 4 to 6
Seated Dumbbell Press
(Palms facing in at bottom of the movement and rotated forward at the top or regular style either way it doesnt matter) 2 sets of 4 to 6
Standing Side Lateral Dumbbell Raises 2 sets of 6 to 8

Traps
Deadlifts (these are powerlifting style dead lifts) 2 sets of 4 to 6
Barbell Shrugs 2 sets of 4 to 6

FRI: TRICEPS, FOREARMS, AND ABS

The sets listed in the workout below do not include warm-up sets.

Triceps Sets Reps *
Cable Push-downs 2 sets of 4 to 6
Lying Tricep Extensions 2 sets of 4 to 6
One Arm Dumbbell Overhead Extensions (Performed with one dumbbell behind the neck) 1 set of 4 to 6

Forearms
Barbell Wrist Curls 2 sets of 8 to 10
Dumbbell Wrist Curls 1 set of 8 to 10

Abs
Leg Raises (with added weight) 2 sets of 12 to 15
Cable Rope Crunches 2 sets of 8 to 10

Be sure on all exercises to to keep reps at 4-6. No less than 4 and no more than 6 unless stated other wise.

Next will be a three day workout for u busy ppl and will be some alternatives for exercises.

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warriors

Here is a 3 day workout with one rest day in between. This workout is essential if u have a busy schedule or just like to lift 3 days a week.

MON: BACK, BICEPS, AND FOREARMS

The sets listed in the workout below do not include warm-up sets.

Back Sets Reps *
Lat Pull-downs 2 sets of 4 to 6
"V"-Bar Pull-downs 2 sets of 4 to 6
Dumbbell Rows 2 sets of 4 to 6

Biceps
Alternating Dumbbell Curls 2 sets of 4 to 6
Straight Bar Curls 2 sets of 4 to 6

Forearms
Barbell Wrist Curls 1 set of 8 to 10
Dumbbell Wrist Curls 1 set of 8 to 10

WED: CHEST, SHOULDERS, AND TRICEPS

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Flat Barbell Bench Press 3 sets of 4 to 6
Incline Dumbbell Bench Press 2 sets of 4 to 6
Dips 1 set of 4 to 6

Shoulders
Military Barbell Press (in front) 2 sets of 4 to 6
Standing Side Lateral Dumbbell Raises 2 sets of 6 to 8

Triceps
Lying Tricep Extensions 2 sets of 4 to 6
Cable Push-downs 2 sets of 4 to 6

FRI: LEGS, CALVES, AND ABS

The sets listed in the workout below do not include warm-up sets.

Legs Sets Reps *
Squats 3 sets of 4 to 6
Leg Press 2 sets of 4 to 6
Stiff Leg Deadlift 2 sets of 4-6

Calves
Standing Machine Calf Raises 2 sets of 6 to 8
45° Leg Press Calf Raises 1 set of 6 to 8

Abs
Cable Rope Crunches 2 sets of 10 to 12
Incline Crunches (weighted) 2 sets of 8 to 10

Also here is a 3 day on 1 day rotating routine:

Week 1
Monday: Back, Biceps, and Forearms
Tuesday: Chest, Shoulders, and Triceps
Wednesday: Legs, Calves, and Abs
Thursday: Off Day
Friday: Back, Biceps, and Forearms
Saturday and Sunday: Off Days

Week 2
Monday: Chest, Shoulders, and Triceps
Tuesday: Legs, Calves, and Abs
Wednesday: Off Day
Thursday: Back, Biceps, and Forearms
Friday: Chest, Shoulders, and Triceps
Saturday and Sunday: Off Days

Week 3
Monday: Legs, Calves, and Abs
Tuesday: Off Day
Wednesday: Back, Biceps, and Forearms
Thursday: Chest, Shoulders, and Triceps
Friday: Legs, Calves, and Abs
Saturday and Sunday: Off Days

Next will be some alternatives to exercises.

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warriors

Now here are the exercises u can switch or replace with one another. Remember that if u switch try to switch to a another compound exercise but if u JUST HAVE TO SWITCH try to switch to a machine with quite a bit of resistance or if u switch to an isolation exercise be sure that u still keep the 4-6 rep range in mind and this also applies for the machine.

Abs:

• Twisting Crunches • Leg Raises • Crunches
• Machine Crunches • Hanging Leg Raises • Cable Rope Crunches
• Reverse Crunches • Twists
• Seated Leg Tucks and Incline crunches.

Arms:

• Straight Barbell Curls • One Arm Dumbbell Overhead Extensions • Barbell Wrist Curls
• Alternating Dumbbell Curls • Dumbbell Kick-backs • Reverse Wrist Curls
• Preacher Curls • Close Grip Bench • Reverse Grip Curls
• Concentration Curls • Curl Bar Overhead Extensions • Dumbell Wrist Curls
• Curl Bar Curls • Lying Tricep Extensions • Standing Dumbbell Wrist Curls
• Cable Curls • Dips • Behind the Back Wrist Curls
• Machine Curls • Cable Push-downs
• Seated Dumbbell Curls • Cable Push-downs Behind the Back
• Seated Incline Dumbbell Curls • Incline Overhead Extensions
• Hammer Curls

Back:

Lat Pull-downs • Hyper Extensions • Barbell Shrugs
• Pull-Ups • Good Mornings • Dumbell Shrugs
• Barbell Rows • Deadlifts • Upright Rows
• Dumbell Rows
• "V"-Bar Pull-downs
• Reverse Grip Pull-downs
• Seated Cable Rows
• "T"-Bar Rows

Chest:

• Incline Barbell Bench Press • Decline Dumbbell Bench Press • Flat Dumbbell Bench Press
• Incline Dumbbell Bench Press • Decline Barbell Bench Press • Flat Barbell Bench Press
• Incline Dumbbell Flys • Decline Dumbbell Flys • Dumbbell Pull-overs
• Flat Dumbbell Flys
• Dips
• Cable Cross-overs
• Fly Machine

Legs:

• Squats • Stiff-leg Deadlifts • Standing Machine Calf Raises
• Leg Press • Leg Curls • Seated Calf Raises
• Leg Extensions • Standing Leg Curls • 45° Leg Press Calf Raises
• Hack Squats • Donkey Calf Raises
• Smith Machine Squats • Hack Squat Calf Raises
• Barbell Lunges
• Front Squats
• Dumbbell Lunges

Shoulders:

• Standing Front Dumbbell Raises • Seated Bent-over Rear Lateral Raises • Seated Dumbell Press
• Front Barbell Raises • Standing Bent-over Rear Lateral Raises • Military Barbell Press
• Front Cable Raises • Bent-over Cable Laterals • Standing Side Lateral Dumbbell Raises
• Seated Front Dumbbell Raises, Smith Machine Press
• Standing Dumbbell Press
• Standing Barbell Press
• Seated Side Lateral Dumbbell Raises
• One-arm Side Cable Laterals

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warriors

Now this is if ur interested in cardio while on Max-OT so this is Max-OT style cardio and im just gonna list the major points of it.

Fat loss Wrap-up

1) DO NOT train with more reps and less weight. This does not burn fat.


2)Train heavy - Max-OT. You always want to be building muscle. This is the only way this happens.


3)Determine your maintenance calorie level. Reduce your calories by 100 to 150 per day per week below the determined maintenance.


4)Do your cardio work 3 to 5 times a week 8 to 12 hours before or after your weight training session. DO NOT schedule your cardio immediately before or immediately after your weight training.


5)Cardio exercise should be very intense and about 30 minutes in length. High intensity short duration cardio exercise burns fat more effectively while reducing lean tissue breakdown.


6)Consume adequate amounts of sodium and drink plenty of pure water.


7)Progressively lower your calories each week as necessary.


8)Do NOT carb deplete unless you want to lose a lot of muscle in a short amount of time

Well that is all folks. I said it was gonna be short but i tried to get the main points in there as short as i could. Maybe someone can read this and see if they are gonna like Max-OT and try it.

Also if u want the whole deal go to www.ast-ss.com and sign up. Its free and all u have to do is put ur email address with ur password in and wait for confirmation. Mine took about 30 min. Anyway good luck with this or whatever type of training ur interested in.

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Gust

from http://www.freedomfly.net/Documents/MAX-OT.pdf :p

AYung

Nice wrap-up of Max-OT!

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Clean Bulking Journal
http://www.ironmass.com/showthread.php?t=9546

Max Lifts
Bench: 155 x 6
Deadlift: 315 x 6
Squat: 245 x 6

1 Rep Max Lifts
Bench: 180 - Tested
Deadlift: 365 - Tested
Squat: 285 - Estimated
TOTAL: 831 @ 156lbs

Eddie Guerrero (1967-2005, R.I.P.)
You'll always be loved and remembered.