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8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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06-17-2005, 03:35 PM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#1
Max-OT for Dummies
This is a 'sneak preview' I guess. I'm doing a big article line for Bodybuilding.com, a "for Dummies" guide toabout 12 different types of training. HST for Dummies is already up on here and has been for a while, andMax-OT is probably the next most (or more) popular routine, so I'm just going to post this one as well.Please do not post saying "you just took all of this out of the Max-OT handbook!". Of course I did, this is a"for Dummies" guide, and it's not my training method/idea. Enjoy.
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Max-OT for DummiesMax-OT (Maximum - Overload Training) is one of the most popular routines out there, and it can give greatgains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what thetraining looks like, and what to expect from it. I've seen both beginners and experienced lifters gain well onMax-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 keeping gym time short should do Max-OT. Max-OT also works very well for beginning lifters, but is not specific to just beginners, there are plentyof very big and very strong fellows that use the Max-OT way of training. Max-OT is also great if you are aperson who complains that they can't workout because they "have no time." Max-OT would work perfect foryou, because the workouts only last 30-40 minutes. Regardless, you still shouldn't have the mind-set thatyou have "no time" to workout, anyone can make time if they are dedicated enough.
The Principles of Max-OT
We'll start by listing the principles of Max-OT, as directly stated from the Max-OT Handbook :
1. Each workout should last 30-40 minutes.2. Train only 1-2 muscle groups per workout.3. Do 6 to 9 total heavy sets per muscle group.4. Do 4 to 6 reps per set.5. Rest 2-3 minutes between sets.6. Train each muscle group once every 5-7 days.7. 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 must constantly overload themuscle, and it will keep growing. You will be using the rep range of 4-6, and will be training to positivefailure each set. Your goal each week is to keep increasing the weight, while maintaining the same intensityand form. The workouts are short and to the point, but will blast your muscles into new growth. As long asyou follow each of the principles, you will be training the Max-OT way correctly, and will reap the benefits ofit. To give you a little further understanding, I'll break it down a little bit more.
1. Each workout should last 30-40 minutes.
Your goal for each workout is to get into the gym, blast your muscles with overloading weights, and getout. We all know that muscle isn't actually built in the gym, it's built during recovery out of the gym, so it'stime to put that idea into use. Each workout should be short and sweet, but you need to put forth 100% forthat 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 hours in the gym blasting every bodypart, you want to keep the workouts short and intense. Only train1-2 muscle groups per workout, andfollowing 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 your muscles with a few sets, going to
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8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Again, we are going for overload here, not volume. You want to blast your muscles with a few sets, going tocomplete concentric failure. Keeping the volume low and intense will ensure optimum release of growthfactors, so you're not going for fatigue here.
4. Do 4 to 6 reps per set.
This is one of the main things that defines Max-OT. You'll be using 4-6 reps on almost all exercises, thereare a few that are trained using higher reps, but for the most part it's all 4-6. You should hit failure duringthis range. The weight should be heavy enough to stay under 6 reps if you go to failure, but not heavywhere you will only be able to do 1-3 reps.
5. Rest 2-3 minutes between sets.
With the intensity level you're training at, you're going to need the 2-3 minutes of rest in between each set.You need to let your muscles rest and energize them fully for the next set in which you will blast them tofailure again.
6. Train each muscle group once every 5-7 days.
After each session, your muscles are going to be totally damaged. You need to give them plenty of time torest and grow back bigger and stronger, so that next time you workout you won't damage them again. Wellthe next workout you have, you'll be increasing the weights and will damage them again. Your muscles aregoing to need at least 5-7 days of rest after each intense workout.
7. Take a 1 week break from training every 8 to 10 weeks.
This should be done with every training program, it is not specific to just Max-OT. As you keep lifting hard,eventually your body isn't going to be able to handle the constant training, and you'll start to over train,which actually can make you lose muscle. Now losing muscle is the last thing you want, so you need to giveyour muscles a break. After 8 to 10 weeks of solid training, take a week of from lifting, and try to enjoy it(although some of you I know will hate not lifting for a week). After that week of rest, you'll be able to startlifting heavy again and make some fresh gains.
How to Warm Up for Max-OT Sets
Warming up the Max-OT way is the most efficient way to prepare yourself for a brutally heavy set. Manypeople warm up wrong, and this affects their sets, even if they may not notice it. When warming up, mostpeople spend too many sets with too much weight. This fatigues the muscle too early, and it will not beable to work to it's maximum capacity. You also are asking for injury when you start a warm up with aheavy weight, it's not a warm up then. When you warm up, you should just simply warm up. A warm up ismeant to increase blood flow to that muscle, and prepare it for the heavy weights that you'll be using. Youshould not be tired or feel fatigued at all from any of your warm up sets. Below is an example of how towarm up for a bench press of 285lbs for 4-6 reps :
135 x 12 (warm up)135 x 10 (warm up)185 x 6 (warm up)225 x 3 (weight acclimation)255 x 1 (weight acclimation)285 x 4-6 (work sets)
Max-OT Approved Exercises
With Max-OT training, you're going to be overloading your muscles as much as possible. You don't do thiswith isolation movements, you do it with compound movements. Compound movements will allow you touse the heaviest weight possible. Below are lists of approved Max-OT exercises. If an exercise is not on thelist, then it probably doesn't overload the muscle as much as any of the other exercises on the list.
Approved Legs Exercises
SquatLeg PressLungesStiff Leg DeadliftLeg CurlLeg Extension
Approved Chest Exercises
Barbell Bench PressBarbell Incline Bench PressFlat Dumbbell Bench PressIncline Dumbbell Bench PressDecline Barbell Bench PressDips
Approved Biceps Exercises
Straight Bar CurlsEZ Bar CurlsAlternate Dumbbell CurlsCable Curls
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Approved Upper Back Exercises
Pull-upsPull Downs to the FrontClose-Grip V Bar Pull DownsSeated Cable RowBarbell RowT-Bar RowOne Arm Dumbbell Row
Approved Lower Back Exercises
DeadliftGood MorningWeighted Hyper-extension
Approved Triceps Exercises
Skull CrushersCable Press DownsClose Grip Bench PressSeated Triceps ExtensionBehind the Back Cable Press DownBehind the Back Dumbbell Press Down
Approved Deltoid Exercises
Military PressDumbbell Shoulder PressDumbbell Side LateralsDumbbell Bent Over LateralsDumbbell Front Raise
Approved Traps Exercises
Barbell Upright RowsBarbell Shrugs
Approved Calf Exercises
Standing Calf RaiseSeated Calf Raise45 Degree Calf PressHack Machine Calf Raise
Approved Forearms Exercises
Wrist CurlsReverse Wrist CurlsStanding Dumbbell Wrist Curls
Approved Abdominal Exercises
Lying Leg RaiseVertical Knee RaiseCrunchCable Crunch
06-17-2005, 03:36 PM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#2
What Does a Max-OT Split Look Like?
So now you know the principles of the program, how to properly warm up, and what exercises to be used.Now it's time to take a look at what the actual training looks like, and it's nothing complicated. It's fullycustomizable for you to set up based on your schedule. Just make sure that you hit every body part, andthat you abide to the 7 principles. In case you still aren't sure on what you should be doing, I'll lay out afew splits from the Max-OT Handbook.
Routine A
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Rep Power: 1096 Monday - Legs and Calves
Squat - 3x4-645 Degree Leg Press - 2x4-6Stiff Leg Deadlift - 2x6
Standing Calf Raise - 3x6-8
Tuesday - Chest and Forearms
Incline Bench Press - 3x4-6Barbell Bench Press - 3x4-6Decline Bench Press - 1x4-6
Barbell Wrist Curls - 3x8-10Reverse Wrist Curls - 3x6-8
Wednesday - Back and Traps
Bent Over Barbell Row - 2x4-6Close Grip V-Bar Pull Down - 2x4-6Pull-ups - 2x4-6Cable Row - 1x4-6
Deadlift - 2x4-6Barbell Shrug - 1x4-6
Thursday - Shoulders and Triceps
Dumbbell Press - 3x4-6Military Press - 2x4-6Dumbbell Side Laterals - 2x4-6
Lying Skull Crushers - 2x4-6Triceps Press Downs - 2x4-6Seated Overhead Triceps Extension - 1x4-6
Friday - Biceps and Abs
Straight Bar Curl - 2x4-6Standing Dumbbell Curl - 2x4-6EZ Bar Curl - 1x4-6
Leg Raise (Weighted) - 2x12-15Cable Crunch - 2x8-10
Routine B (Jeff Willet's Max-OT Split)
Monday - Chest and Triceps
Flat Barbell Bench Press - 2x4-6Incline Barbell Bench Press - 2x4-6Incline Dumbbell Press - 1x4-6
1 Arm Overhead Dumbbell Press 1x4-6Dumbbell Kickback - 1x4-6Cable Press Down - 1x4-6Lying Skull Crusher - 1x4-6
Tuesday - Legs
Leg Extension (just for warm up) - 2x10Squat - 3x4-6Leg Press - 2x4-6Lunges - 2x4-6Stiff Leg Deadlifts - 2x4-6
Wednesday - Back and Biceps
Pull-ups - *x50 (as many sets as it takes to get to 50 reps)Barbell Row - 1x4-6Pull Downs - 1x4-6Low Pulley Row (V Bar) - 1x4-6Low Pulley Row (straight bar) - 1x4-6
Alternating Dumbbell Curl - 1x4-6
Straight Bar Curl - 1x4-6
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Straight Bar Curl - 1x4-6
Thursday - Shoulders, Traps, and Neck
Military Press - 2x4-6Dumbbell Side Laterals - 2x4-6Dumbbell Bent Laterals - 2x4-6Shrugs - 2x4-6Low Pulley Row - 2x4-6
Neck Flexion - 2x6-8Neck Side Flexion - 2x6-8Neck Extension - 2x6-8
Friday - Calves, Abs, and Forearms
Seated Calf Raise - 2x4-6Standing Calf Raise - 2x4-645 Degree Calf Press - 2x4-6
Leg Raise - 2x20Crunch - 2x20Side Crunch - 2x20
Wrist Curl - 2x4-6Reverse Wrist Curl - 2x4-6
Routine C
Monday - Legs and Calves
Squat - 3x4-6Leg Press - 2x4-6Stiff Leg Deadlift - 2x6
Standing Calf Raise - 2x6-845 Degree Calf Press - 2x6-8
Tuesday - Arms and Abs
Straight Bar Curl - 2x4-6Alternate Dumbbell Curl - 2x4-6Cable Curl - 1x6
Lying Skull Crushers - 2x4-6Cable Press Down - 2x6Dumbbell Kick-back - 1x6
Wrist Curl - 2x6-8Dumbbell Wrist Curl - 1x6-8
Leg Raise - 2x12-15Crunch - 2x8-10Cable Crunch - 1x8-10
Wednesday - Shoulders and Traps
Military Press - 3x4-6Dumbbell Press - 2x4-6Dumbbell Side Laterals - 2x6-8
Barbell Shrugs - 2x4-6Upright Rows - 2x4-6
Thursday - Back
Cable Pull Downs - 3x4-6Seated Cable Row - 3x4-6Barbell Bent Row - 2x4-6
Good Morning - 2x4-6Hyper-extension (Weighted) - 2x4-6
Friday - Chest
Barbell Bench Press - 3x4-6Barbell Incline Bench Press - 3x4-6
Weighted Dips - 2x4-6
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Weighted Dips - 2x4-6
The Pros Use Max-OT
Just to prove that Max-OT isn't just for beginners, here are two bodybuilders and Max-OT advocates, SkipLacour and Jeff Willet.
Wrap Up
Max-OT is a tough, solid training program that will be useful whether you're bulking or cutting. Stick to thetraining, eat right, ensure a good amount of sleep, and Max-OT will take you places that you've never beenbefore.
06-17-2005, 05:07 PM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#3
Bump.
06-17-2005, 05:22 PM
Join Date: Jun 2005Age: 37Stats: 5'4", 137 lbsPosts: 142Rep Power: 33
roguephoenixRegistered User
#4
so basically i'm training the chest group, for example, only once a week? is that enough? especially for abs?
Last edited by roguephoenix; 06-17-2005 at 05:30 PM.
06-17-2005, 05:37 PM
Join Date: Apr 2005Posts: 892BodyPoints: 867Rep Power: 4318
HoffmanRegistered User
#5
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 for 6 sets
so for squats i only should do about 4 sets ? then leg press 3 and leg extion 2?
06-17-2005, 05:40 PM #6
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Join Date: Mar 2005Location: eating yourchildrenPosts: 7,065BodyPoints: 15Rep Power: 1480
mickey mouseThe Elite
the stuff is so well explained on the site i don't see how you could screw up
Originally Posted by 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 for 6 sets
so for squats i only should do about 4 sets ? then leg press 3 and leg extion 2?
06-17-2005, 06:02 PM
Join Date: Jun 2005Posts: 1,067Rep Power: 279
okdudeRegistered User
#7
The dummies guide is a great idea
The dummies guide is a great idea
I think it will be clearer if the warm up and weight acclimation parts are added in to the routine.
06-17-2005, 06:07 PM
Join Date: Jun 2005Posts: 293Rep Power: 10
yeahimnickThe Ripper
#8
I know a friend who does this, he just does 6 sets of usually 5 reps. For example on a bicep training day,he'll do DB curls & hammer curls for 6 sets of 5 reps. It seems to me that he's overtraining, but what doyou guys think?
Originally Posted by Hoffman
..So its not 6 sets per exersise? lol boy did i screw up i was doing 4-6 reps for 6 sets...
MAN Clout Loghttp://forum.bodybuilding.com/showthread.php?t=916879
06-18-2005, 12:19 AM
Join Date: Apr 2005Posts: 892BodyPoints: 867Rep Power: 4318
HoffmanRegistered User
#9
all i know i did that with legs 4 days agoand they are still soar as heck lol
06-18-2005, 12:51 AM
clpggpRegistered User
#10
Sticky please!
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Join Date: May 2005Posts: 12Rep Power: 0
Registered User
06-18-2005, 12:55 AM
Join Date: May 2004Location: Perth, AustraliaPosts: 2,289BodyPoints: 1108Rep Power: 797
ravadongonAudere est Facere
#11
Nice, what are the other for dummies articles are you doing penny?
06-18-2005, 06:05 AM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#12
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
Originally Posted by ravadongon
Nice, what are the other for dummies articles are you doing penny?
06-18-2005, 03:52 PM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#13
Bump.
06-18-2005, 07:52 PM
hepennypacker52Eats dogg crapp.
#14
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 them, and I'm sure the Max-
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
You can ask any questions you have about the program, I'll try to answer them, and I'm sure the Max-OT'ers on here would be happy to help.
06-18-2005, 09:49 PM
Join Date: Feb 2005Posts: 52Rep Power: 9
BcrichsoloRegistered User
#15
1st question...do you move up in weight for different sets. for example, say i do 3 sets of flat 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. I've heard right when you wake up orright after you lift.
thanks
06-19-2005, 07:12 AM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#16
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 low intensity.
Originally Posted by Bcrichsolo
1st question...do you move up in weight for different sets. for example, say i do 3 sets of flatbench 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. I've heard right when youwake up or right after you lift.
thanks
06-19-2005, 08:45 AM
Join Date: Oct 2004Posts: 208Rep Power: 12
LucianoTKORegistered User
#17
Ahh so *this* is what I've been doing! I haven't known the name of the workout program I've been on forthe past few weeks, but now I do.
Since I started (early April), I've experience large increases in strength but not in size. Just my two cents.
-Mike
06-19-2005, 09:18 AM
Join Date: May 2005Location: Nutley NJAge: 37Posts: 21
gonzo719Steve
#18
why are you only supposed to do low intensity cardio on an empty stomach - what are negatives of doinghigh intensity on an empty stomach?
Originally Posted by hepennypacker52
2) I'm not too sure, but don't do fasted cardio (in the morning) unless it's low intensity.
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Posts: 21Rep Power: 0
06-19-2005, 09:31 AM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#19
Tons of muscle loss.
Originally Posted by gonzo719
what are negatives of doing high intensity on an empty stomach?
06-27-2005, 09:04 AM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#20
Bump.
06-27-2005, 09:30 AM
Join Date: Jun 2005Stats: 5'9", 190 lbsPosts: 8,411BodyPoints: 13528Rep Power: 2331
adoniscomplexRegistered User
#21
according to the 165 pg max ot pfp file you are supposed to do cardio 8 hours before or after your lifting nocloser
06-27-2005, 09:51 AM
Join Date: Jun 2004Posts: 1,733Rep Power: 84
geoffshermanRegistered User
#22
He:
Good article. I thought I would add a couple of thoughts to this based on my experience with Max-OT, Ihave been using it for 8 months.
(1) Add Spider Curls to the Biceps area. Hands down, the best exercise for stimulating bicep development,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 should, but I would never havemy clients who are just starting out use this. The idea behind doing compound exercises is exactly whatbeginners need. However, going that heavy when you are just startig out is a recipe for disaster. (4) Leg press machine calf raise. Good for folks like myself who have gyms with no seated or standingmachines. I know, don't ask
Looking forward to learning more about some of these routines. I am switching things up and starting
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Looking forward to learning more about some of these routines. I am switching things up and startingWS4SB tonight
12-15-2005, 03:37 PM
Join Date: Aug 2004Stats: 6'0", 204 lbsPosts: 1,711BodyPoints: 2715Rep Power: 1604
p0fell0wRegistered User
#23
bump
12-15-2005, 05:32 PM
Join Date: May 2003Age: 28Posts: 2,327Rep Power: 119
highpower1111Registered User
#24
Yea i think you should definitely add that people should switch up exercises every 4 weeks.
Are you doing a log for your WS4SB program?
Originally Posted by geoffsherman
He:(2) Exercises should be changed out every 4-6 weeksI am switching things up and starting WS4SB tonight
"The biggest risk in life is not taking one"
"Do not let what you cannot do interfere with what you can do. " - John Wooden
"Impossible is just a big word thrown around by small men who find it easier to live in the world they'vebeen given than to explore the power they have to change it. Impossible is not a fact. It's an opinion.Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible isnothing"
12-15-2005, 05:41 PM
Join Date: Jun 2005Location: United StatesAge: 40Stats: 6'2", 197 lbsPosts: 3,829BodyPoints: 680Rep Power: 2116
chickeneaterRegistered User
#25
good thread
dont forget the: "Want Results Yesterday" attitude
and the week off is the hardest part due to the gains being so good.
12-26-2005, 11:30 PM #26
I see that HST advocates the whole 'frequency' training bit. i.e. training each muscle group 3 times a week
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Join Date: Aug 2005Location: South AfricaPosts: 175Rep Power: 8
chopskyRegistered User
I see that HST advocates the whole 'frequency' training bit. i.e. training each muscle group 3 times a weekinstead of once. Max-OT however I see only trains each group once a week. How does one argue that one ismore beneficial than the other?
Thanks
12-27-2005, 04:15 AM
Join Date: Dec 2005Posts: 14Rep Power: 0
MeowChowRegistered User
#27
Why no chin-ups for biceps?
01-25-2006, 06:52 PM
Join Date: Apr 2004Posts: 7,613BodyPoints: 440Rep Power: 1096
hepennypacker52Eats dogg crapp.
#28
ttt
01-25-2006, 06:56 PM
Join Date: Jul 2005Location: Cypress,California, United StatesPosts: 1,758BodyPoints: 959Rep Power: 70
B.b. in stress!Registered User
#29
what would happen if i change my routine to 6-8 reps instead of 4-6? i really haven't seen development inmy chest area when doing max-ot. would switching up these reps ellicit more growth?
01-25-2006, 08:07 PM
DarkmindRegistered User
#30
For Max-OT to make size gains within the 4-6 rep range area, you have to be advanced, otherwise you'd bemaking mostly strength gains. So for beginner's-intermediates, it's a good strength routine to get you moredense.
8/12/13 11:38 AMMax-OT for Dummies - Bodybuilding.com Forums
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