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What Is The Best Max-OT Workout?

What is the best Max-OT workout? Max-OT is a training method used by many bodybuilders. Our forum members have put together the best workouts, who benefits, results to expect, and much more ... Read on and try it out!

By: Workout Of The Week


TOPIC: What Is The Best Max-OT Workout?

The Question:

Max-OT is another training method used by many bodybuilders. Using the basic principles of Max-OT strictly or loosely, one can form their own workout.

What is the best Max-OT workout? Be specific.

Who would benefit from a Max-OT program?

What kind of results can you expect with Max-OT?

How does Max-OT compare to other training methods?

Show off your knowledge to the world!

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1st Place - ho_124
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Max-OT is a relatively new type of training program developed by the company AST. The basic idea of Max-OT training is a 12-week program that will give someone the fastest results in terms of building muscle in the least amount of time, as the company claims.

Another amazing thing the company boasts is that it will work for everyone specifically the non-genetically gifted, maximizing strength and size better than any training technique. And for those who are gifted it will accelerate their gains faster than they've ever had.

Max-OT is also about the mental aspect of training and getting in the right mindset to maximize gains. According to the AST site the definition of Max-OT is as follows:

    Max - OT (maks' ô' tê)
    1: maximum overload training
    2: the act of building maximum muscle in minimum time
    3: the ultimate muscle building, fat burning, strength developing, power increasing approach to weight training ever conceived - adj. to pack on lean muscle - syn. Intensity

If this radically new training program appeals to your goals then it's time to learn the principles of Max-OT. However, as the designer warns, you have to follow the program requirements strictly. It isn't just like learning a new exercise or training technique and discarding it later. You must follow every principle because your progress relies on this since each rule depends and works in unison with the others.


Workout:
What is the best Max-OT workout? Be specific.

According to Max-OT to achieve the best workout these guidelines must be followed strictly.

  1. Train 1-2 muscle groups each workout.
  2. Performing 4-6 reps every set.
  3. Performing 6-9 heavy sets for each muscle.
  4. Rest times are 2-3 minutes.
  5. Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
  6. Each muscle should only be trained once every 5-7 days.
  7. A break of 1 week of rest and relaxation should be taken every 8-10 weeks.

(www.ast-ss.com)

1. Train 1-2 Muscle Groups Each Workout.

    Because of the fact that Max-OT is all about overloading the muscles in the least amount of time, training 1-2 muscle groups is a must since it will increase efficiency. This also allows you to be in the 30-40 minute time zone in which intensity is maximized. Also this has positive psychological effects which leads to positive physical effects.

    When you know you only have to train 1-2 muscle groups in a workout, you focus more of your mental intensity toward that body part. Imagine if you had to work 3-4 body parts in a workout, you would probably be dreading the workout. Focusing intensely on 1-2 body parts leads you to train harder for those body parts therefore accelerating progress.

2. Performing 4-6 Reps Every Set.

    The rep range as the makers of this program boast will allow maximum muscle overload and will recruit the most muscle fibers leading to increased strength and size.

    Also intensity is affected by this since you only need to focus on 4-6 repetitions rather than 8-12 which a lot of bodybuilders do. Because rep ranges are shorter all your mental energy is set on doing just 4-6 repetitions and therefore psychological intensity is maximized allowing you to achieve better muscle overload.

3. Performing 6-9 Heavy Sets For Each Muscle.

    Max-OT is centered around doing 6-9 heavy sets for each muscle. A heavy set defined by Max-OT is one which the weight is light enough for 4 reps but too heavy for more than 6 reps which is extremely important to achieve.

    Another principle that Max-OT brings to the table is doing each set to positive-failure. This means that between the 4-6 rep range you should perform each set so that you are not physically able to complete another without assistance. This means that you should not use forced reps for more than one rep, or even better, try not to do forced reps at all.

    The reason is because it goes against muscle overload and actually fatigues the muscle which is counter productive to muscular growth. Fatiguing muscle doesn't build muscle because your just training it to have better endurance.

4. Rest Times Are 2-3 Minutes.

    Because each set requires heavy weights with maximum intensity rest times should be 2-3 minutes. Also with the heavy and low rep sets it takes lots of cellular energy, oxygen and near the fifth rep you've almost depleted your muscles intra-cellular energy capacity (www.ast-ss.com).

    Another thing is that Max-OT is all about muscles to extreme overload and to do this for each set you have to rest your muscles so it can do this again to stimulate muscle growth to its maximum capacity. There's no point in resting 30-60 seconds to fatigue your muscle because as the program states, fatigue does not build muscle, it just trains your body to better take the stress (not build muscle).

    Resting for 2-3 minutes makes sure your muscles can recover its intra-cellular energy and take out lactic acid which is anti anabolic (www.ast-ss.com). Another thing the makers of this program point out is that you have to feel recovered to do another set. If you feel like crap then you might not be able to perform to max intensity and therefore achieve muscle overload.

5. Workouts Should Last 30-40 Minutes (30 minutes is optimal for max intensity).

    Training between 30-40 minutes each workout might seem different but it is optimal for muscle growth. First of all when training in that time frame you better able to maintain a good mental focus therefore increasing the quality of the workout. As a matter of fact after 30 minutes your mental state usually starts to go down.

    This time frame also emphasizes hormones that spike which are related to this type of high intensity training. If you don't believe this here's a direct quote: "Training for 30-to-40 minutes optimizes the "anabolic-window" high-intensity training provides. Going beyond the 40-minute threshold places you outside the optimum hormonal response time." (www.ast-ss.com).

    As a lot of people agree training beyond 40 minutes decreases your anabolic state and you start to set into overtraining. With overtraining your progress decreases and you won't be able to work out with intensity.

6. Each Muscle Should Only Be Trained Once Every 5-7 Days.

    Recovery is a key point to Max-OT training. Muscle growth doesn't happen while working out; the only reason your muscles feel and look bigger is because your blood vessels dilate.

    Training body parts once every 5-7 days lets your body recuperate so that it can once again perform to max overload. While in recovery your muscles are repairing, growing and becoming stronger and if you disrupt this process by training too frequently your progress goes down the drain because of overtraining.

    Also if you train more than is required your muscles won't be able to recover fast enough so that it will be able to achieve overload for the next workout, this decreases progress significantly.

7. A Break Of 1 Week Of Rest & Relaxation Should Be Taken Every 8-10 Weeks.

    Bottom line is that Max-OT is an extremely intense form of training. It taxes your body's energy and recovery systems as well as mental capacity. Without a break you could potentially burn out because the program is too stressful.

    Imagine going to work for 8-10 hours without one single break, wouldn't you go insane? As a matter of fact this break of 1 week lets your body totally recover from everything so when you start again you will be fresh and more ready than before.

    Also you shouldn't do any high stress activities since it will just impair your muscle recovery. This doesn't mean you should refrain from doing things like volleyball at the beach or a game of soccer with your kids. You should also keep a tip top diet in this stage since good nutrition accelerates recovery.

Key Notes & Tips:

  • You must have a proper warm up before doing this workout since it puts a lot of stress on the muscles, so you have to be ready. You shouldn't warm up with cardio; rather you should warm up with weights. You also shouldn't stretch since it weakens your muscle prior to training. Warm up the body parts that you will be training with high reps to get blood flowing but you shouldn't go to failure.


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  • You should concentrate on compound exercises. The main point of this program is to build really good size and compound exercises are known to do just that. This doesn't mean you can't have isolation exercises, but the bulk of your program should be compound.

  • The program requires that you don't even change the exercises they prescribe. However I'm against this. The makers say that the exercises will work best to build muscle, however there is a problem with this. Not everyone will like and be able to perform the exercises they prescribe. If you hate the exercise I doubt you will get much benefit and if you can't do something like chin ups then you will get zero gains. Therefore pick the exercises that you like while following the rules.

  • For muscular overload you must keep increasing the weight. You should always try increasing the weight and doing more repetitions in the 4-6 rep range. Remember you will be getting stronger each time so you have to always force your muscles to work harder.

  • Nutrition is key to getting the best benefits, if your nutrition sucks your progress sucks. For building muscle and strength you have to remember these key points:

    • Get more calories than your maintenance level so that it uses these extra calories to build muscle. If you don't get over this level it will be very hard to gain muscle since you need excess energy for anabolism. Try to get around 500 over.
    • Eat good proteins, fat, and carbohydrates. Try to get 45% of your total calories from carbs, 35% from protein and 20% from good fats/essential fatty acids.
    • Drink lots of water since it helps transport nutrients to your muscle and limits fat gain.
    • Eat at least 5-6 meals a day so that a constant flow of nutrients is fed to your muscle to maximize recovery.


The Max-OT Program

One exception for the rep range is abs. The program requires that you do different rep ranges for abs.

Weeks 1-4:

Week 5-8:

Week 9-12:


Click Image To Enlarge.
One Leg Barbell Squat.
Video: Windows Media (196 KB) MPEG (436 KB)


Who Would Benefit From A Max-OT Program?

Bodybuilders:

    This program is geared toward building the most amount of muscle in the least time. One of the things that the makers repeat and emphasize is muscular overload rather than fatigue. Since muscular fatigue is more like training for endurance and builds up lactic acid, it is not as efficient in building muscle.

    Rather muscular overload ensures that the muscle is overstressed not burned out. Because the muscle is overstressed it rapidly tries to adapt to the changes by building more strength and size.

Lifters Looking For Strength:

    Lifters who are looking to add some serious strength will also benefit from a Max-OT workout. First of all low rep ranges stimulate the fast-twitch fibers since large amounts of stress are induced for a short period of time, and since this best suits the fast-twitch fibers, your body recruits them.

    Fast-twitch fibers produce the most contractile force and therefore when they are stimulated, you will get stronger. Secondly the program stresses intensity and muscular overload. These two principles work in together to increase strength since the muscle is worked so hard and has to rapidly adapt to the stress by becoming much stronger.

Athletes In Sports Which Require Explosiveness & Speed:

    As stated before the fast-twitch fibers are best stimulated with a low rep range in this case 4-6. Because the fast-twitch fibers are stimulated in this case, they become stronger and are able to produce larger amounts of force.

    Since explosive and speedy sports require the fast-twitch fibers, the stronger they are, the more force they can apply thereby making an athlete faster and more powerful. This rep range is especially useful for people in sprinting, track and field, football and other "Fast" sports.

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Powerlifters:

    This program is great for powerlifters since it is in the low repetition range which works the fast-twitch fibers. Powerlifters need strong fast-twitch fibers because the goal is to lift the maximum amount of weight and fast-twitch fibers produce the most force.

    Also rest periods are 2-3 minutes which is characteristic of how long powerlifters rest. Most people think powerlifters just focus on the extremely low repetition ranges like 1-or-2 reps. That isn't true. Some of the training program is in the 4-6 repetition range. Take for example the powerlifter Marius Pudzianowski, in his leg workout video he works in a rep range higher than 1-2.


Results:
What kind of results can you expect with Max-OT?

If done properly, progress will be good. In terms of strength and size the results will be great because of the new principles that Max-OT brings to the table such as muscular overload, maximum mental and physical intensity, resting periods, taking advantage of hormonal levels and using a repetition range that maximizes muscle fiber recruitment. All these well thought out ideas will produce great gains.

One other thing is that if you're new to this program in terms of using a different rep range your results will be extremely good. If you're used to using high rep ranges like 8-12 and you consistently use it, your progress slopes off. This is because your body adapts to this repetition range, using this different rep range will shock your body since it's challenged in a way it never has been. Your body rapidly wants to adapt which is seen through increased muscular growth and strength.

Because of the extreme intensity it's great for people who are in a plateau with the same old workout. Since all the principles and rules are different than many other programs, it will help stimulate your body differently so that it busts through a plateau.

The only drawback in terms of results is fat burning as the site claims this program can do. The only reason this program won't maximize fat gain is because a lot of the time your resting since there is a 2-3 minute rest. And sometimes your only doing 9 sets per workout which are short sets. So let's calculate it, if you had 9 sets which lasts 20 seconds long, that's only 3 minutes of intense work, and that won't help a whole lot in fat burning.


Other Methods:
How does Max-OT compare to other training methods?

Max-OT is different approach to building muscle, but is a similar approach to building strength. At first when I heard of Max-OT I thought it was just some attention grabber to promote the company, however upon closer inspection of the principles it does make sense more than other programs I've seen.

In terms of building muscle I would say it is an excellent way to do it since it brings so many new training methods to build muscle. It is one of the most reasonable programs I've seen, but the only main drawback is that it isn't a flexible program which many are.

By flexible I mean you can't bend the rules or take some of the principles and discard others. Therefore if you just did the Max-OT program all the time your body would go into a plateau since it will just adapt to the workout. However I don't want to discourage people from using it, I mean it's great if you haven't tried it and want to accelerate your gains.

For strength only athletes it should make up a good portion of their training program. Since strength athletes still need to work in the high rep ranges, this programs' rules will emphasize building strength as well. However it can't be the only workout used by strength athletes since they also need to work in the 8-12 rep range and 1-5 rep ranges.

For fat loss, it shouldn't be the first program you choose since it really wasn't designed to burn tons of calories. In my opinion there are much better programs that are geared toward fat loss.

Although Max-OT is a good and effective workout I would prefer Chad Waterbury's high frequency system. This is a great program that will work on strength, size and endurance. It uses a variety of techniques as oppose to just a few in the Max-OT program. It also utilizes different repetition ranges for maximum growth of all the three muscle fibers.

The thing is that it will make a trainee more well-rounded since it works endurance, strength and size. The program also includes cardio so your getting different types of exercise. This is also good for fat loss since it is high frequency and will help you burn off calories as oppose to the Max-OT workout which isn't as great for fat loss since most of the time the body is at rest.


2nd Place - lc5315
Contact This Author Here.

Max-OT is another training method used by many bodybuilders. Using the basic principles of Max-OT strictly or loosely, one can form their own workout.

Max-OT was first introduced by AST sports science. It is a HIIT-type training program that catapulted to fame with the likes of natural pros, Skip La Cour and Jeff Willet propelling it. Now, let us take a look at how you can set up your own Max-OT program and benefit from it!

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Workout:
What is the best Max-OT workout? Be specific.

First, let us say that there is no BEST workout. What works for Average Joe who's a 'buck 50' wouldn't necessarily work for Macho Joe who stands at 6-foot-0 at 250 pounds.

What I'll go into is a general workout plan that is bound to work for MOST people, giving you a simple, easy to follow program that would bring about maximum gains! Do go ahead and customize it to your needs if you have problems like injuries, weak body parts etc.

Just some guidelines to follow before starting a Max-OT program:

  • Each workout should take only 30-40mins max.
  • Only 1-2 body parts are to be trained in each workout.
  • Do 6-9 heavy sets in total per muscle group.
  • Each MAX-OT set consists of 4-6 reps.
  • Rest 2-3 mins between each set.
  • Train each muscle group ONLY once every 5-7 days.
  • Take a 1 week break from the gym after every 8-10 weeks of training.
  • INTENSITY is the name of the game here! Give each 30-40min training session your all.

Weeks 1-4:

    Monday (Quads/Calves/Hams):

    • Squats 3 X 4-6
    • Hack Squats 3 X 4-6
    • Stiff-legged DL 3 X 6
    • Standing Calf Raises 2 X 4-6
    • Seated Calf Raises 2 X 6
    • print Click Here For A Printable Log Of Monday.

        NOTES: Squats are the mainstay of any quad-building routine. I for one, love front squats too. If you can do it safely, do give it a go, they hit the front of your quads hard. SLDLs should be done with an exaggerated backward thrust of your butt. You should be able to feel your hams stretch and not that mush stress in your back if done properly. Onto calves - do control the eccentric and on the concentric, really push till you're tip-toeing to the max.

    Tuesday (Chest/Abs/Cardio):

    • Flat DB Press 3 X 4-6
    • Low Incline Bench Press 3 X 4-6
    • Dips 1 X 6
    • Flat Flyes 1 X 6-8
    • Hanging Leg Raises 2 X 12-15
    • Weighted Ab Crunches 2 X 10-12
    • Decline Crunches 1 X 12
    • Max-OT Cardio - Recumbent Bike 16mins
    • print Click Here For A Printable Log Of Tuesday.

        NOTES: You may be surprised that flat bench isn't inside. I didn't include this as too many people do it wrongly (arms flaring out, straight back, bar brought down to upper chest/nipple level) and place enormous stress on the delts as they go onto higher weight on this exercise.

        Nobody wants to get injured and sit out of the gym right? Flat DB press is excellent for bringing up the chest too and are much safer then flat bench presses. Ab exercises are done at a higher rep range. Do really squeeze and 'feel' your abs contract when doing them. On the decline crunches, go down till you're about to touch the bench on the eccentric, not all the way, and then back up again. This will hit your abs hard.

    Wednesday (Back):

    • Pull-ups (slightly wider than shoulder width) 3 X 4-6
    • Reverse Grip Pulldowns 2 X 6
    • Chest Supported rows 2 X 4
    • Cable Rows 2 X 6
    • Deadlifts 2 X 4
    • print Click Here For A Printable Log Of Wednesday.

        NOTES: You may note the absence of so-called bread and butter exercises like barbell rows/T-bar rows. I feel that these exercises, when done in the 4-6 rep range, make it easy for sloppy form to come into place and it also hits the lower back hard. You want as little stress on your lower back as possible so as to really kick @ss when going onto deadlifts. THAT packs on the most meat of all back exercises.

    Thursday (Shoulders/Traps):

    • Standing Military Press 3 X 4-6
    • Arnold press 2 X 6
    • Smith Machine Upright rows 3 X 6-8
    • Barbell Shrugs 3 X 4-6
    • print Click Here For A Printable Log Of Thursday.

        NOTES: On the Smith machine upright rows, I cannot stress enough for you to keep the bar from going above the lower chest level. I have that exercise primarily as a medial delt exercise than a trap exercise. Keeping the route of the bar till below the chest would ensure maximum stress on the delts.

        Control the eccentric portion of the exercise and feel your delts burn. I feel this hits your side delts harder than side laterals which a lot of people try to 'cheat' the weight up by swaying (especially at these low reps), taking stress off the delts.

    Friday (Biceps/Triceps/Forearms):

    Saturday (Cardio):

    • Max-OT Cardio - Stair Climber 16mins
    • print Click Here For A Printable Log Of Saturday.

        NOTES: Alternatively, if you'd like to scale back on Max-OT cardio, you may do 45-60 minutes of low-intensity cardio in place of it. Brisk walking, slow jogging will do the trick.

    Sunday (Rest):

    • Rest. Chill the day away!
      • NOTES: You may add another low-intensity cardio session here to keep body fat at bay.

Weeks 5-8:

Additional Notes:

    Warm-Up Sets:

      Please do take note that all the sets/reps above are WORKING sets. One should perform as many as 5-6 warm-up sets for the FIRST EXERCISE of that particular body part only. DO NOT GO TO FAILURE/FATIGUE while warming up so as save energy going into the muscle-building sets. Take between 2-2 1/2 mins rest between warm-up sets.

      An example for Standing Military Press for somebody who can press 5 X 135 would be:

        10 X 45lbs
        8 X 45lbs
        6 X 65lbs
        4 X 85lbs
        2 X 105lbs
        1 X 125lbs
        *5 X 135
        *4 X 135
        *4 X 140

        (*denotes muscle building work sets)

    Max-OT Cardio:

      Max-OT cardio is a high intensity session cardiovascular workout. Here are some tips and pointers on how to set it up for maximum benefits.

      • Max-OT cardio is done for 16 mins only.
      • Best done with an exercise that allows for maximum intensity to be exerted safely with minimal balance or skill.
      • A machine with an interval setting would be optimal. This allows for intermittent bouts of intensity resulting in greater overall energy output.
      • Each Max-OT cardio session should be more intense than the previous one done on the same machine. One should strive for a higher energy output by for example, increasing resistance of the machine or number of rounds/min if pedaling on a bike.


Who Would Benefit From A Max-OT Program?

Anybody without prior serious injuries or joint problems would get maximum benefits from this program. I feel the 4-6 rep-range of Max-OT is a double edged sword. Though it keeps sets short and intense where maximum effort can be focused on a muscle in each rep/set, it also puts a lot of stress on the joints.

    View Top Selling Joint Support Products Here.

People with old nagging injuries like elbow/rotator cuff problems for example, would unconsciously 'scale-down' a little when benching/pressing. This would defeat the purpose of this program where the intensity and rep range portion of that particular exercise would be compromised.


Results:
What kind of results can you expect with Max-OT?

Results differ from person to person. Johnny Ecto may gain 2 pounds of LBM in his 10-week cycle while Larry Endo may gain 4 pounds of LBM together with 4 pounds of fat. Results vary based on several factors like genetic makeup, body type, diet, daily workload and stress levels for example. I feel somebody who manages to follow a sensible diet and stress-free life would definitely get some noticeable gains on this program.

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On average, after an 8-10 week cycle, one should be able to lift more weight on a particular exercise on week 8/10 than on week 1. One should have an increase in LBM if diet is in place and eating at above maintenance caloric levels. They should also have better cardiovascular health and increased muscular endurance.

They would have better mind-muscle connection after doing short-intense sets where focus and intensity is at its max to haul some heavy-@ss weight! Last, they should feel good about themselves! That's most important!


Other Methods:
How does Max-OT compare to other training methods?

Based on a few factors, let's see how Max-OT compares to other training methods.

Length of training session: Unopposed as the one which consists of the shortest workout sessions. With each session lasting no more than 40 minutes, busy lifters who are looking for a wham-bam-thank-you-ma'am kind of no-bullshit training session should benefit greatly from this.

The fact that you're spending so little time in the gym (no indication of work-rate though!) ensures maximum time outside the gym to focus on the important stuff, getting food down the hatch and growing! What you do outside the gym (rest/diet) is what is responsible for packing on the muscle.

Intensity:

    One of the higher intensity training set-ups. Compared to programs like German Volume Training or other higher set/rep format programs, the low rep-range(4-6) and number of sets (6-9/body part) enables lifters to give their all on each and every rep/set knowing they don't have to hold back for the 100's more of rep/sets that may be coming in volume training.

Strength:

    Working within the 4-6 rep-ranges, which have been shown to be optimal for strength increase, lifters are almost guaranteed to get stronger on the respective lifts. The notion of lifting progressive heavier weight also forces the lifter to better the previous workout's numbers.

Lack Of Forced/Extended Sets:

    There are no forced reps, rest-paused sets for example, in Max-OT training. Some of you may enjoy the pump you get while doing triple/supersets or running down the rack, but all these techniques do is increase muscle fatigue! As quoted from the web site,

    "Fatigue does not build muscle - overload builds muscle. Fatigue simply fatigues. Once a muscle is fatigued it can't be properly overloaded."

Recovery:

    Compared to programs like DC training where body parts may be hit twice a week, they are only hit about once a week on a Max-OT program. This enables muscles to fully recover from each and every intense training session so as to ensure it is in tip-top form to be bashed again one week later.

Load/De-Load Periods:

    Taking a week off training after 8-10 weeks of intense lifting really helps the body recover after each cycle. Some programs go for much longer, 3-4 months, maybe half a year before a de-load week takes place. The rest the body gets from this 1 week off is invaluable. You can see how much your body appreciated that when you step into the gym on leg day again on week 1 of your 2nd cycle and find you have increased your 5 rep max by 20 pounds! Go figure!


Conclusion

Max-OT, like several other programs out there, is just another program that provides stimulus for the body to grow. All of these must be accompanied, most importantly, by sensible eating and lifestyle habits.

Max-OT works very well for reasons stated above like increase in training intensity/strength while cutting down training times. However, it would be best if you could cycle your programs every few months, maybe going onto HST or DC training for example or a training program that is higher in volume, every couple of months. This makes sure that the body doesn't get too used to a particular training set-up and ensure maximum gains all year round! Be safe and happy lifting!

Sources:

  1. www.bodybuilding.com
  2. www.ast-ss.com


3rd Place - RC26
Contact This Author Here.

Max-OT is another training method used by many bodybuilders. Using the basic principles of Max-OT strictly or loosely, one can form their own workout.

If you're looking for a new way to increase muscle in only 30-45 minutes per workout, then you have come to the right place. This article will teach you everything you need to know about the muscle building method known as Max-OT.

The best Max-OT workout will be revealed, along with the basic guidelines that will help you create your own workout. As an added bonus, I included a section on diet and nutrition to ensure you gain maximum lean muscle.

Max-OT (Maximum-Overload Training) is a method developed by Paul Delia of AST Sports Science. Below is an explanation of this method.

1. Workouts Last No More Than 30-45 Minutes.

    The principle of Max-OT is to train with maximum intensity, so keep your workouts short. Going over 45 minutes with such high intensity can be demanding and is not recommended.

    By keeping your workouts short, you also take advantage of the anabolic hormone spike that results from the heavy training. Another benefit is the prevention of overtraining.

2. Train Only One Or Two Muscle Groups Per Session.

    Since your workouts are short, you'll need to concentrate all your effort on only one or two muscle groups. Your intensity will determine how much muscle mass you will put on and how much fat you will get rid of.

3. Train Each Muscle Group Once Every 5 To 7 Days. MSR (Muscle Specific Recuperation)

    Muscles don't grow when you train, they grow when you rest. You are taking your muscles to the limit each workout with maximum intensity, so let them recover or you will burn out. Not getting sufficient rest also negatively affects your intensity in the gym.

4. Most Of Your Workout Should Consist Of Free-Weight Exercises.

    Stick with free weight exercises, because they are the real mass builders. Ask any bodybuilder, and they will tell you that free weights are number one for muscle mass and strength gains.

5. Plan Your Workouts Ahead.

    This way you know exactly what to do each workout and you don't have to waste time thinking of what to do next. If you have trouble remembering, use a training log and bring it each time you train.

6. Perform Six To Nine Total Sets Per Muscle Group (Excluding Warm-Ups) & About Two Sets Per Exercise.

    Always warm-up to prevent injuries, especially since you will be lifting heavy poundages. Two sets per exercise will suffice.

7. Perform 4-To-6 Reps Per Set.

    Use heavy weights that allow you to perform 4-to-6 reps, which are great for muscle mass. Doing more reps is useless and will waste away valuable energy.

8. Rest No More Than Two To Three Minutes Between Sets. STR (Short Term Rest)

    Resting 2-to-3 minutes between sets is enough for your muscles to recover. Resting more than that decreases your intensity and makes your workouts much longer.

9. Don't Use Any Training Techniques Such As Forced Reps.

    There is no need to use any type of training technique when using Max-OT, because they increase your fatigue levels. More fatigue doesn't result in more muscle.

10. Take One Week Off From Training Every 8-To-10 Weeks. CR (Cycle Recuperation)

    Your muscles can use a week of rest to fully recuperate and recover from the brutal workouts. Limit any strenuous activity to ensure you don't overtrain. Maintain good eating habits during your time off to speed up recovery and sustain lean muscle.

    Some people think that their muscles shrink when they take a week off, and that is completely false. It takes at least three weeks for muscles to shrink, and that is known as atrophy.

The Importance Of Intensity:

    Since you are performing few reps per set, you can generate maximum intensity throughout the workout. Make sure you focus and concentrate on each rep because there's as much mental intensity as physical intensity. Also, keep in mind that your intensity greatly determines your overall progress.

The Importance Of Muscle Overload:

    Max-OT's ultimate goal is to create maximum muscle overload as it will stimulate muscle growth. Muscles grow for a reason, and that happens when muscle overload increases. Try to raise the weight each workout, even if it's only 2.5 pounds, because in the long run, your muscles will adapt and grow bigger.

The Importance Of Positive Failure:

    Positive failure is when a set is completed to the positive limit of muscle exhaustion, which should be between the fourth and sixth rep. It's important to stop after reaching that rep range because forcing more reps would be counterproductive.

The Importance Of ITR (Intermediate Term Recuperation):

    Recovery is one of the major components responsible for building muscle. Not getting enough recovery between workouts will result in the decrease of energy, appetite, motivation, strength and muscle mass.

The Importance Of The Mental Aspect:

    To get the most out of your Max-OT workouts, you need to attain the correct mindset. You have to want the results you are after and you have to literally force your muscles to grow. Eight weeks of high intensity training is both physically and mentally challenging, so be patient and keep at it.


Workout:
What is the best Max-OT workout? Be specific.

Weight Training Log:

    I suggest you get a weight training log and bring it to each workout so you know exactly what to do and you can track your progress. Make it simple, and include your weight improvements each week. Once you complete the eight week training routine, you can look back and see how far you've come.

Warming Up:

    Most people warm-up incorrectly and that reduces their ability to produce maximum overload for maximum growth. When you're warming up, you're not looking to fatigue the muscles, so don't go to failure.

    Use light weights and perform 12-to-15 slow and controlled reps to fill your target muscles with blood. Do not warm-up the same muscle group twice because that's completely unnecessary. Keep in mind that if you warm-up correctly, you will be able to lift heavier weights, thus building more muscle.

Weight Acclimation Sets:

    These are important in preventing injury as they act to condition the muscles, and gradually introduce increasing overload to the muscles and joints in preparation for the heavy sets. These will enhance your muscle's ability to exploit nerve-muscle contraction and lift heavier weights for utmost overload generation.

    Warm-Up/Weight Acclimation Example:

      Set 1- 155 lbs x 12 Reps (Warm-Up)
      Set 2- 155 lbs x 10 Reps (Warm-Up)
      Set 3- 205 lbs x 6 Reps (Warm-Up)
      Set 4- 245 lbs x 3 Reps (Weight Acclimation)
      Set 5- 275 lbs x 1 Rep (Weight Acclimation)

      Sets 6, 7, and 8- 315 lbs x 4-6 Reps (Muscle Building)

    Sets one through five don't build muscle and are solely completed as a warm-up. Sets six through eight are where muscle growth takes place.

    Before getting to the workout, I'd like to state that everybody has a different body and different goals. The routine outlined below is general and is targeted to those that have well balanced physiques. If you have lagging muscles, train them first in the week and include exercises that specifically hit them. For example, if your upper chest is lagging, work your chest first thing in the week and include more upper chest exercises while lessening lower chest movements.

Weeks 1-4:

    The Split:

    • Monday- Chest, Biceps
    • Tuesday- Quadriceps, Hamstrings
    • Wednesday- Calves, Forearms
    • Thursday- Back, Biceps
    • Friday- Shoulders, Traps
    • Saturday (Optional) - Abs
    • Sunday- Rest

    Monday - Chest, Biceps:

Body Part Exercise Sets Reps Rest
Upper Pecs Incline Barbell Bench Press 2 4-6 120 sec
Pecs Flat Dumbbell Bench Press 2 4-6 120 sec
Pecs Flat Dumbbell Flyes 2 4-6 120 sec
Biceps Standing Barbell Curls 2 4-6 120 sec
Biceps Incline Dumbbell Curls 2 4-6 120 sec
Biceps Concentration Curls 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Hamstrings Stiff-Legged Deadlifts 2 4-6 120 sec
Hamstrings Standing Leg Curls 2 4-6 120 sec
Hamstrings Lying Leg Curls 2 4-6 120 sec
Quads Barbell Squats 2 4-6 120 sec
Quads Barbell Front Squats 2 4-6 120 sec
Quads Leg Presses 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Gastrocnemius Standing Calf Raises 2 4-6 120 sec
Gastrocnemius Donkey Calf Raises 2 4-6 120 sec
Soleus Seated Calf Raises 2 4-6 120 sec
Wrist Flexors Wrist Curls 2 4-6 120 sec
Wrist Extensors Reverse Wrist Curls 2 4-6 120 sec
Brachioradialis Reverse Barbell Curls 2 4-6 120 sec

donkey donkey
Click Image To Enlarge.
Donkey Calve Press.
Videos: Windows Media (258 KB) - MPEG (1.8 MB) - Video iPod (253 KB)

Body Part Exercise Sets Reps Rest
Lats Wide-Grip Lat Pulldowns 2 4-6 120 sec
Lats Barbell Rows 2 4-6 120 sec
Lats One-Arm Dumbbell Rows 2 4-6 120 sec
Triceps Lying Triceps Extensions 2 4-6 120 sec
Triceps Seated Dumbbell Triceps Extensions 2 4-6 120 sec
Triceps Triceps Pushdowns 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Front Delts Barbell Military Presses 2 4-6 120 sec
Side Delts Standing Dumbbell Lateral Raises 2 4-6 120 sec
Rear Delts Bent-Over Dumbbell Lateral Raises 2 4-6 120 sec
Traps Barbell Shrugs 2 4-6 120 sec
Traps Dumbbell Shrugs 2 4-6 120 sec
Traps Upright Rows 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Upper Abs Weighted Crunches 2 25 120 sec
Lower Abs Weighted Hanging Leg Raises 2 25 120 sec

Weeks 5-8:

    The Split:

    • Monday- Chest, Biceps
    • Tuesday- Quadriceps, Hamstrings
    • Wednesday- Calves, Forearms
    • Thursday- Back, Biceps
    • Friday- Shoulders, Traps
    • Saturday (Optional) - Abs
    • Sunday- Rest

    Monday - Chest, Biceps:

Body Part Exercise Sets Reps Rest
Upper Pecs Incline Dumbbell Bench Press 2 4-6 120 sec
Pecs Decline Barbell Press 2 4-6 120 sec
Pecs Incline Dumbbell Flyes 2 4-6 120 sec
Biceps Standing Dumbbell Curls 2 4-6 120 sec
Biceps Preacher Curls 2 4-6 120 sec
Biceps Dumbbell Hammer Curls 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Hamstrings Stiff-Legged Deadlifts 2 4-6 120 sec
Hamstrings Seated Leg Curls 2 4-6 120 sec
Hamstrings Lying Leg Curls 2 4-6 120 sec
Quads Barbell Squats 2 4-6 120 sec
Quads Hack Squats 2 4-6 120 sec
Quads Leg Presses 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Gastrocnemius Standing Calf Raises 2 4-6 120 sec
Gastrocnemius Donkey Calf Raises 2 4-6 120 sec
Soleus Leg Press Machine Toe Presses 2 4-6 120 sec
Wrist Flexors Wrist Curls 2 4-6 120 sec
Wrist Extensors Reverse Wrist Curls 2 4-6 120 sec
Brachioradialis Reverse Barbell Curls 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Lats Wide-Grip Lat Pulldowns 2 4-6 120 sec
Lats T-Bar Rows 2 4-6 120 sec
Lats One-Arm Dumbbell Rows 2 4-6 120 sec
Triceps Weighted Dips 2 4-6 120 sec
Triceps Lying Dumbbell Triceps Extensions 2 4-6 120 sec
Triceps Reverse Triceps Pushdowns 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Front Delts Dumbbell Shoulder Presses 2 4-6 120 sec
Side Delts Seated Dumbbell Lateral Raises 2 4-6 120 sec
Rear Delts Reverse Flyes 2 4-6 120 sec
Traps Barbell Shrugs 2 4-6 120 sec
Traps Dumbbell Shrugs 2 4-6 120 sec
Traps Upright Rows 2 4-6 120 sec

Body Part Exercise Sets Reps Rest
Upper Abs Weighted Crunches 2 25 120 sec
Lower Abs Weighted Hanging Leg Raises 2 25 120 sec

Week 9 - Rest/Recovery.

Max-OT Cardio:

If you choose to perform cardio, do it after your workouts and don't exceed 20 minutes. I recommend you use HIIT since it's all about intensity. Below is an explanation of HIIT using a treadmill.

Begin running at a regular pace for 1 minute, then increase the speed to 90 or 95% of you Maximum Heart Rate (MHR). Run for 15-to-20 seconds at this pace, then go back to the regular pace for another minute, and repeat. Complete 12-to-15 intervals for a total of about 15 minutes.


Who Would Benefit From A Max-OT Program?

Individuals looking to increase muscle mass and boost strength levels would benefit the most from a Max-OT program. Heavy training combined with a good diet and adequate rest is guaranteed to increase muscle.

Beginners new to the world of bodybuilding can benefit since they will learn the basics and gain experience. No longer will the term hard gainer be used, because once hard work and dedication is put in, muscle will grow. That all sounds great, but let me warn you that if you haven't lifted in the past, you might want to lift lighter weights for a couple of weeks to let your body get used to the training. The last thing you want is injuries, so don't' let your ego get in the way.

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Jobs tend to leave no room in people's schedules to make it to the gym, but Max-OT's short workouts can be a solution to that problem.

Athletes looking to increase muscle and strength can also benefit from Max-OT. This includes football, boxing, and even track and field.

Bodybuilders looking to try something new can try Max-OT, especially when trying to gain mass in the off season.


Results:
What kind of results can you expect with Max-OT?

Max-OT is one of the few methods that actually work. After 8-to-10 weeks of Max-OT use, expect to see added muscle and be prepared to unleash brute strength. The mind-muscle connection will be in full swing and your intensity will reach a new level.

Those few individuals who aspire to become the next Mr. Olympia can begin to look like a pro with Max-OT. Many pro bodybuilders have been using Max-OT because they know it will give them the results they need to win competitions.

Unless you include cardio when using Max-OT, don't expect much fat loss. If you're overweight, I don't recommend using this method.


Diet & Nutrition

No kind of training will stimulate muscle growth without a good diet. Just like your workouts, keep your diet simple. Consume foods high in protein, moderate in carbs and low in fat.

Eat every 2-to-3 hours to maintain in an anabolic (muscle building) state, and to sustain a high metabolism. Drink plenty of water and supplement with a multivitamin/multimineral product for best results. Have a cheat day once a week, but don't overdo it.

Diet & Nutrition Log:

    Make a diet and nutrition log and just like the weight training log, keep it simple so you can follow it on a daily basis. Include the daily number of calories, grams of protein, carbs and fats you take in. Also write down how many gallons of water you drink each day. This might seem pointless to you know, but believe me it's worth it because you'll be aware of your eating habits and make changes as needed.


Supplements


Other Methods:
How does Max-OT compare to other training methods?

When it comes to adding muscle and strength, there are few methods that can compete with Max-OT. I can't think of an effective workout that increases both mass and strength in only 30-45 minutes per workout.

Max-OT vs. High Volume:

    High Volume training is an old school method of training where one trains with a countless number of sets. This method has been around for decades, and its popularity keeps increasing thanks to muscle magazines. Along with popularity comes controversy, and high volume has had its share of problems.

    Many have argued that training for three hours plus leads to overtraining and injuries. Max-OT eliminates the need to spend hours in the gym and reduces the chances of injuries. So if you want to get results in less time, go with Max-OT.

Max-OT vs. HST:

    Hypertrophy Specific Training is a method designed to induce whole body growth, based on physiological principles of muscular hypertrophy. HST is based on progressive load and training each muscle group three times a week. In Max-OT, each muscle group is trained once every 5-to-7 days. Max-OT looks like the better choice.

Max-OT vs. HIT:

    High Intensity Training is a method designed to increase mass and strength in short and intense sessions. This method gives you two options on workout splits. You can choose to train your whole body in one day or divide your workouts into 3-to-4 days, with each workout lasting no more than 20 minutes. Max-OT is similar to HIIT, so this is a close one to call, but as far as results go, Max-OT has the advantage.


Conclusion

To conclude, Max-OT is the real deal when it comes to building muscle. At last, you have learned one of the many secrets that pro bodybuilders use. Now it's time for you to start building a championship physique.

I hope you have enjoyed this article and good luck!

References:

  1. www.ast-ss.com
  2. www.muscleoverload.com

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Great!

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great article, max ot works!

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