Max OT Workout Program . It contains all the information you need to know before beginning this popular weight training program. Is Max OT the Right Routine for You? Bulking for the Hard Gainer. Create A Bulking Or Cutting Bodybuilding Diet Plan In. Build muscle with these 10 simple. MAX-OT, Full Cycle, Progress Thread 2618 . Max OT is Not for Beginners. Yes, Max OT is marketed to beginners. And many trainees who used it as their first routine saw . You'll make great gains by doing just about any workout routine thanks to the magic of newbie gains. However, that doesn't automatically make the routine the right choice for a beginner. You Can Do Better. Beginners who use this program do not experience optimal strength and size gains. The best beginner weight training routines don't have the same appeal as Max OT because they are very basic. However, they do produce the same (if not better) results. You Have to Walk Before You Can Run. Bulking = diet, not a routine. The Max-OT Workout: A Full And In-Depth Review. Recovery is a key point to Max-OT training. You should also keep a tip top diet in this stage since good. Exercise and proper diet are necessary to achieve and. Most important of all is that beginners can't properly learn correct exercise technique using this routine. Perfecting your technique from the get- go is essential if you want to efficiently build muscle mass and strength in the long term. Not to mention, it will help you remain injury free. Who Should Use Max OT? If you've already paid your dues as a beginning weight trainee, then this routine is a great choice for you. Specifically, this routine is recommended to: Intermediate Trainees. Advanced Trainees. True intermediate and advanced weight trainees already have the base strength and proper exercise technique needed for going to failure on all sets, which is required for this program. Also, they have developed their bodies to the point that doing more ? If you are one of the prime candidates for Max OT, then you can expect to see impressive results. Most people experience a fairly even split of size and strength gains; of course, much of it depends on your diet. My Max OT Review. I did Max OT after about 2 . I had previous success with several full body or upper/lower body split routines. I had also tried many different body part splits, but always experienced poor results. Program Highlights. Max OT was my first truly successful body part split workout routine. I performed several Max OT cycles over the span of about 6 months. The best parts included: Intense Workouts. My previous workout sessions seemed to drag on forever. Instead, this program kept me 1. And of course, lifting heavy loads and taking almost every set to failure certainly added to my overall effort intensity level. Warm Up Habit. When you read further down the page, you'll see that I do critique the original guidelines for warm- up sets. However, I have to thank this program for teaching me the importance of performing enough warm- up sets. Previously, I would go half- assed and do just 1- 2 warm up sets (or even skip it completely!) before lifting heavy. Then, I'd wake up the next morning and wonder how I pulled a muscle. Strength Gains on a Split Routine?! Sure, Max OT isn't the only program that can add considerable size and strength. But it's definitely the best body part split that I know of for doing this effectively. I experienced impressive strength gains, but the increased muscle mass was more noticeable in my case. Others have reported the opposite, though. What You Must Know Before Starting.. If I Could Do It Over Again. The rest of this review includes what I have learned about the program that I wish I had known when doing it. I hope you can use this knowledge to increase your potential by knowing it beforehand. Quick Disclaimer. To ensure nobody takes the following parts the wrong way, let me be clear in saying that I think Max OT is a very effective training style. That is why I consider it to be among the best weight lifting routines. However, there are several things that you should know about it beforehand. Be Skeptical. This program was developed by Paul Delia, who is the owner of AST Sports Science, a nutrition supplement company. That should be enough to raise a red flag in your mind for two big reasons: Conflict of Interest. AST is a nutrition supplement company before anything else. Everything they (or any other supplement company) do is geared toward selling more supplements. Does that mean they're evil and the routine is crap? Obviously not, but you can rest assured that Max OT was created and released with the ultimate purpose of generating profit. The Supplement Industry Isn't Honest. That statement is not a jab at AST, but it is true about the industry as a whole. That should be enough reason to raise an eyebrow and question Max OT's validity. The . You can find the official Max OT protocol if you sign up on the AST website. However, the information isn't completely accurate and can be misleading in parts. You Do NOT Have to Follow It . However, you can change certain things as outlined in the rest of this page. Don't Fall Prey to the Dogma. As I go through the program outline and review, I will point out aspects of the program philosophy that you should ignore. You can pretty much put your hands over your ears whenever you see Max OT's claims of being . AST comes off as trying to sound smart by using lots of big/scientific words when it is completely unnecessary. This is usually a sign that someone either doesn't know what they're talking about or is trying to trick you about something. Take their advice with a grain of salt. Ignore the Diet Recommendation. Simply put, the diet information is completely worthless and is only given as a way to get you to buy supplements from them. But.. Do Give It a Chance. The program, as a whole, does have plenty of merit. Just take it for what it is and don't fall prey to the dogma. It is not the ultimate program. Rather, it is just one of many effective training methodologies that will produce some great results if you're a good candidate. Now, with that out of the way, let's move on to learning about the actual program and training principles.. The 7 Max OT Principles. The Seven Principles. These are the rules behind the Max OT training methodology. I like how they are very straightforward because it makes it easier to create a customized routine that doesn't deviate from the intended workout structure. Below are all seven rules, at a glance: Limit each workout session to 3. Work 1- 2 muscle groups per session. Perform 6- 9 total heavy sets per muscle group. Perform 4- 6 reps (to concentric failure) per set for (almost) every exercise. Take 2- 3 minutes to rest after each set. Allow 5- 7 days of rest before working the same muscle group. Take 1 full week off after every 8- 1. Limit each workout session to 3. The idea is to get in the gym, focus on lifting hard, and get out. You will be lifting at relatively high . Even some of the official sample routines created by AST are impossible to do in such a short period. However, it's a good range to aim for, but don't freak out if you go 1. Work 1- 2 muscle groups per session. The reason behind this rule is that, as stated in the first rule, you want each workout to (ideally) be 3. Also, by limiting the number of muscle groups worked each session, you: Avoid becoming mentally drained. Avoid having performance drop- off towards the end of your routine. Avoid overworking certain muscle groups because of . That is, it's okay to work 3 muscle groups in one workout if 1 or more of the muscle groups worked are . For example, a workout session including calves/forearms/traps or biceps/triceps/abs, etc. Perform 6- 9 total heavy sets per muscle group. As the name suggests, Max OT is all about maximum overload of muscles. That's a fancy way of saying that the goal of each workout is to induce strength and size gains by demolishing the given muscle group in a single session per week. Don't be worried if you're used to higher volume and/or higher frequency routines. Max OT works because it sacrifices training with high volume and/or high frequency for training to failure with high intensity (heavy) loads. Hypothetically, the highest number of sets you could perform per workout would be 1. But practically speaking, that puts you way over the 3. Perform no more than 1. Perform 4- 6 reps (to positive failure) per set for (almost) every exercise. The 4- 6 rep range is a staple of the Max OT protocol. It is important that you perform each set to . Your goal is to be able to barely complete the final rep without requiring help/forced reps or breaking form. In other words, do not attempt another rep if you know you will be unable to perform it properly. Going to failure using the 4- 6 rep range ensures that your intensity remains high. It also makes it easy for you to know when to adjust the weight you should use for a given exercise, as explained below: Increase weight if.. For example, the Max OT program recommends using higher rep ranges for different exercises/muscle groups, including: Abs and Obliques. Rep ranges of 8- 1. Although the program doesn't call for any direct oblique work, I feel it could be helpful for more advanced trainees. So, if you decide to do it, I would recommend a 1. Calves. Rep ranges of 6- 8 for calf raise exercises. However, the program also recommends the 4- 6 rep range. Either one is beneficial for calf training, so try out both. Forearms. Rep ranges of 6- 8 for exercises such as forearm curls. The above isn't set in stone, so don't worry about choosing between 8- 1. The point is that these muscle groups tend to respond differently to higher rep ranges. Typically, this is because they have more of one muscle fiber type than most other muscles. If you truly are an intermediate or advanced trainee, you probably already know or have experienced much of what I'm talking about. So, feel free to play around with all of the different rep ranges for the minor muscle groups. However, keep the 4- 6 range for all other muscle groups. Take 2- 3 minutes to rest after each set. You're lifting heavy weights and going to failure on every set, so you need to have enough rest between sets. If you work your muscles when they are still fatigued from the previous set, you won't be able to lift the same weight for the proper number of reps.
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