Bodybuilding Plans And Journal: Week 10 - Max-OT Cardio!

Max-OT is most effective for burning body fat while protecting and allowing you to build muscle. Furthermore, Max-OT may even have anabolic properties affecting muscle tissue. Find out more...
This Is Week #10. Click here for Week #1.

Greetings, welcome to week #10 of my weekly goals and objectives page/journal. Last week I began to calculate the exact number of weeks that we have left until the 2003 Team Universe. We are currently 34 weeks out, that is it, and it will be here before we know it! I expect this year to be the biggest turnout ever. This year an IFBB Pro Card will be awarded to the overall winner. This will undoubtedly draw in the top natural bodybuilders; all of which are trying to cross the ranks into IFBB professionalism.

WEEK #10

Topic of the Week: Max-OT Cardio - The New Wave Of Cardiovascular Training, Learn It, Live It!

In 2001 Paul Delia, founder and president of AST Sports Science started experimenting with a cardio regimen called Max-OT. He was messing around with a new style of cardiovascular training, which he named Max-OT Cardio. Delia states that it is new, innovative, brutal, and incredibly effective. Max-OT is most effective for burning body fat while protecting and allowing you to build muscle. Furthermore, Max-OT may even have anabolic properties affecting muscle tissue. That is right this is cardio that not only melts fat, it allows you to build muscle.

Delia notes "throughout the years, I have always prided myself in thinking beyond the norm". Delia re-thunk the whole cardiovascular training concept and that is how Max-OT was born. Rethinking cardio allowed Delia to come up with a training method allowing for maximum fat burning without sacrificing muscle mass. Two great natural bodybuilders that you always hear me referring to are none other that AST's Skip La Cour and Jeff Willet. These men utilized Max-OT Cardio this past competitive year receiving great results. Skip and Jeff came in razor sharp this year. Skip even earned his IFBB Pro Card by winning the overall at the 2002 Team Universe. I used it this year and for the first time ever I was recognized for my conditioning. I defeated 5 guys last year that were 10-20 pounds heavier than I was, but my level of conditioning caught the judges' eye. Notice I said heavier not more muscular there is a big difference.

Max-OT will dramatically increase your metabolism by keeping your metabolic rate elevated yielding a sustained fat burning effect. So here lies the answer to the big question, "what is Max-OT Cardio?" This method of cardio can be described as an "ultra-high intensity cardio" which is completed in 16-minutes. Additionally the sessions are to be performed progressively from session to session. Therefore, each cardio session should get more intense and you should burn more energy each new 16-minute cycle.

Simple enough? Well lets get cranked up. You are about to enter an advanced dimension of cardio training, a dimension that few are familiar with. Your previous cardio regimen will seem like nothing after experiencing Max-OT. Because of its ultra-high intensity, only a few options are permitted when performing Max-OT cardio. Delia likes the recumbent bike because it requires little skill to operate, its safe, and you can increase the intensity while the safety and stability of the bike remains the same. I personally have used this style of training on the treadmill and elliptical machines experiencing great results. I may have great balance, who knows, but use your best judgment in selecting your choice of equipment.

Since this is Delia's creation I'll use his recommendations in the article. To begin simply set your time to 16 minutes on the equipment of your choice. Select interval, this setting allow for progressively increasing resistance through each level followed by a lower resistance level. Delia finds the interval setting important allowing you to generate greater intensity while achieving a high overall energy expenditure.

Setting your level or resistance increases or decreases resistance of the pedals. The higher the level is, the greater the resistance will be and the greater the distance per revolution will be. Firstly, an initial intensity must be established. To do this, perform a 16-minute session a tad bit more intense than you would normally. Next, you will need to keep a log of statistics. Recumbent bikes typically show you the amount of calories burned and distance traveled. These readings are just estimates, but they are used for references. You will be able to use them to adjust intensity levels. You should aim to travel further and yield higher calorie readings each session on the bike. Once you have a "goal" distance to beat you can begin to work on beating it through every session. You will literally force your metabolism to rare up higher and higher with each session.

So, why 16 minutes? 16 minutes seems to be an optimal span of time allowing you to put maximum intensity into a session without pacing yourself. Pacing yourself is a no-no in Max-OT Cardio. Pacing preserves energy that is why long distance runners pace themselves. We want to expend energy with Max-OT cardio. Durations over16 minutes encourage pacing so Delia stuck to 16-minute sessions. Additionally, 16-minutes of intense cardio will maximizes your metabolic rate and does not tap into lean muscle mass for energy.

Max-OT cardio is similar to sprinting and unlike the old way of doing your slow-go cardio it allows you to keep your muscle mass. A real world example can be used by looking at different athlete's physiques. Sprinters are lean and muscular, long distance runners are thin, lanky, frail, have no muscular build and possess higher amounts of body fat than do sprinters. Sprinters train very similar to the way Max-OT Cardio was set up. Sprinters use short intense bursts, long distance runners use low intensity long time frame training sessions. Which physique would you choose?

As Delia would say you are now "cocked and loaded" you have the jest of the program, not get out there and try it out!

Training

I started training 5 - 6 days a week once more. I still train each body part once a week. The ideal routine is broken down as follows:

Day #1 Quads
Day #2 Chest & Shoulders
Day #3 Back & Traps
Day #4 Arms
Day #5 Hamstrings & Glutes
Day #6 Calves

On occasions I will have to do hamstrings and quadriceps together but if at all possible I like spending quality time with each muscle. I basically go into the gym and punish the hell out of the muscle group being trained. I use moderate to light weight and really concentrate on squeezing the blood into the muscle. My workouts have been productive and interesting. I love this method of training and plan on using it at least until the 2003 season is over. I just go into the gym with a predetermined number of sets in mind and reap havoc on the muscle group. Use an intelligent approach and try it out I am sure you will like it too. My theory as always has been is that if you are getting sore and you eat to build you will grow.

Cardio

Weekly Cardio Program:

Machine: Treadmill (10% incline)
Time: 15 minutes + 5 warm up minutes
Miles Per Hour (Increase speed every five minutes): 2.0 - 2.5 - 3.0 - 3.4

I sometimes get on the elliptical machine on the weekends at the health club when I train in the morning. I used the max incline and a resistance level of 1. I keep my revolutions per minute at 170 or above. I go 5 min pedaling forward for glutes & hamstrings, 5 minutes back pedaling for quadriceps, and repeat the first 5 minutes over again. I like the elliptical it gives me a break from the treadmill and it is really smooth on the joints. Sometimes I break up my cardio routine into (3-4) 5-minute jolt intervals. This allows me to go at an extremely high level of intensity often reaching 190 RPMs on the elliptical. INTENSE

Weekly Goals & Objectives

I love setting short-term daily, weekly, monthly, and yearly goals. Goal setting is a great habit. Once you set and accomplish your smaller daily goals your larger scale goals have moved that much closer to being accomplished. Great days compiled over a consistent time period equal results in the end. To improve my performance every day of the week, I outline my goals and objectives. These are things that I must accomplish during the week in order for it to be considered a successful one. Each week I will review how well I did in attempting to accomplish them.

My goals for the week were:

  1. Maintain my consistent protein intake throughout the week and follow my nutritional plan 100%.

    I managed to do this 100%! I have started to cycle my carbohydrates in preparation for the 2003 season.

  2. I must follow my supplementation plans 100% every day of the week.

    I met these requirements 100%.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

    I was going through hectic week and may not have had 100% energy going into living this out this week. But I know that I can improve this week.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

    I missed one day of cardio this week. I usually have no problems with this area but me tread mill broke and I am now gym dependant for cardio training. I will not let this happen again!

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

    I need to think about this more often when I am working. I think about this every night and every cardio and training session. I need to keep it in my mind during the day as well. I will continue to work hard in this area.

My goals for the week are: (SAME AS BEFORE)

  1. Maintain my consistent protein & nutritional plan throughout the week.

  2. I must continue to follow my supplementation plans 100% every day of the week.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

Current Supplementation Plan

Daily Supplement Regimen:

I am taking a 10-12 week break from prohormone use to let my receptors open wide up again. I will also be taking 12 weeks free of ephedra products. I have now added HMB and ZMA.

HMB 3000mg
Z-force (ZMA)
3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
10 grams L-Glutamine (spread through day)
10 grams of Creatine Monohydrate (post cardio/workout)
Glucosamine
Flaxseed Oil
Calcium

Nutrition

I have begun to cycle the macronutrients in preparation fop the 2003 season. I am going down for 3 days and up for one. On down days I get 300 grams of protein and about 2-3 pounds of fibrous vegetables. On an up day I get about 600 - 800 grams of carbohydrates and very little protein. I want to be ready early to have time to play around with the carb up method. I have something different to try this year but I am not sure if it is the best way yet. I think I can come in fuller & much more vascular. I will be able to go through some trial peeks and experiment off stage. This will allow me to feel comfortable and confident on stage.

Until next time stay positive through the holiday season.

Dino Paul Pierce, CFT (III)
B.S. Dietetics
Natural Bodybuilder