Max-OT training program

Good day , I'm thinking about tryng this workout program . Please advise and tell me what u think , I'm still bulking as I neeed to add another 7kgs on my frame ..thanks

Its great.

Agreed. One of the first proper programs I did when I started training again. If done properly, it can provide a solid base for a novice lifter, and good gains for those with more experience too.

I don't know if I'm doing it wrong or was I overtraining in the past , but I don't feel totaly wiped after a workout .. Well I have only done the first week of the workout , any ideas how to increase a bit of intesity ??

use heavier weights...

In 2 weeks time I'm going on equi , supertest and dbol cycle so maybe that willl help me out aswell .

get your training and diet spot on before you hit your cycle,maybe extended the period to 4 weeks time just so that you know you are doing the training 100% correctly and to failure!

I have tried it tonight again , feels already better , but I have also shorten my rest peroid between sets ..!

Sorry to hi-jack the thread...

I am starting the max-ot traing program next week, I've seen some great reviews of it looks good in my opinion.

Can someone please explain the warm up sets for me in a proper way?

Double posted

Spyks23 wrote: Can someone please explain the warm up sets for me in a proper way?

I believe this to be a pretty decent overall guide, I'm going to start today...

www.myweightlifting.com/max-ot/#CHECKPOINT

www.myweightlifting.com/warm-up-routine/

What I do and seems to work for me , ifor example on sqauds I take 40kgs and do 12 reps , resst , take same 40 kgs and do 10 and rest , then 60kgs for 6 times and rest , then 80kgs for one rep and rest ..! Then I start doing my program

@ Mr T and Leroux how things going with the max-ot program?

Spyks23 wrote: @ Mr T and Leroux how things going with the max-ot program?

Howzit man

It been going good so far, I was worried that 4-6 reps wouldn't be enough but I've been sore after every workout so its definitely working!

As for visible results its too soon to tell ill give it a few more weeks

Spyks23 wrote: @ Mr T and Leroux how things going with the max-ot program?

Hi gents

I was a bit afraid to start and thinking that I'm wasting my time , I'm still adepting to it but each day sore and using heavey weights and thinking about doing some cardio prior to gym for some better vascularity as I aim to compete in sept ..! Anthher week before klapping my cycle as per @DJ advice

Hi Chaps

Just to make sure I understand the correct way to warm up and do the sets correctly please see below and correct me if I am wrong, lets use leg press as an example:

Warm up sets:
1st set @ 80kg 12 reps
2nd set @ 80kg 12 reps
3rd set @ 100kg 6 reps
4th set @ 130kg 3 reps
5th set @ 180kg 1rep

Muscle building sets/workout:
6th set @ 200kg 4-6 reps
7th set @ 210kg 4-6 reps
8th set @ 220kg 4-6 reps

If you have finished with the leg press and go to lets say squats or stiff leg deadlift you dont warm up? Do you start directly with the Workout?

Sorry for the question but just want to understand it correctly.

Thank you

Spyks23 wrote: Hi Chaps

Just to make sure I understand the correct way to warm up and do the sets correctly please see below and correct me if I am wrong, lets use leg press as an example:

Warm up sets:
1st set @ 80kg 12 reps
2nd set @ 80kg 12 reps
3rd set @ 100kg 6 reps
4th set @ 130kg 3 reps
5th set @ 180kg 1rep

Muscle building sets/workout:
6th set @ 200kg 4-6 reps
7th set @ 210kg 4-6 reps
8th set @ 220kg 4-6 reps

If you have finished with the leg press and go to lets say squats or stiff leg deadlift you dont warm up? Do you start directly with the Workout?

Sorry for the question but just want to understand it correctly.

Thank you

You only do one exercise as a warmup per bodypart as far as I know , i take always squats as warm up because I bielieve its the best exercise that will pump lots of blood in my legs.

Warm up sets look fine. To be honest, each person is not only different but the same person is different from workout to workout: some days you feel more stiff than others. The key question is do you feel warmed up when u start your work sets? ie. Do you have no/minimal stiffness in your muscles and joints? Is your CNS ready for the work sets (muscles firing in the correct order)?

If you start with leg press and move onto squat/stiff leg deads, I'd personally do one or two sets (60% to 70% of first work set) as a warm up just to get my muscles firing in the correct order in so that you know you have correct form on your work sets.

Lets say you do legs or whatever body part, after the first exercise is done and you go to the second one, do you still need to warm up a bit or do you just go heavy immediately for the 2 sets?

Depends on the second exercise. If its an isolation exercise then I wouldnt warm up again.

But if its a compound exercise, I'd first do 1 set of 3 to 5 reps at 60% to 70% of first work set. For me, I find it helps me to get into the "groove" so that during my first work set i concentrate mostly on the weight instead of if, for example, my back is straight, chest is out or legs are past parallel (in the case of squats).

@ Spyks23, lets say you training chest: your first excercise is flat bench so you doing 12,10,6,3,1 with 2 min in between sets, then your 3 work sets of flat bench of 4-6 reps each, again 2 min rest in between.

Then you move onto for example, incline dumbell press, again, 4-6 reps 2 min rest in between. then onto weighted dips, again, 3 sets 4-6 reps. You dont have to warm up again...

if you choose to train tri's on chest day as well, I warm up for 2 sets and then my work sets.

hope this helps.

Ive been training MAX OT for 10 years now, its the shit...

Thanks Saizen

Hey gents , I'm on leave next week so I can trai a bit more , do u sugest I do some cardio in te morings and normal program an night or one program in the morning and one at night ?

Admin. I have Skip la Cours 172 page book. "Packing on muscle max ot style". It details everything from training to max ot cardio and nutrition. Is there a way of posting it up on a thread. It will be very valuable

I went through it again last. Max ot is not about fatiguing the muscle but rather overloading it. One warm up set is sufficient for me followed by an acclimation set. U can do another acclimation set when u change exercises to get used to form.

You don't want to tire the muscles with light weight. If u can do more than 6 reps rather stop at 6 and pick a heavier weight. I carry a book and pen and write down everything so the next time I can can get in one extra rep or know when to add more weight(progressive overload)

Large muscles do a max of 9 exercises. Small muscles do 6 max.
Resting 2 or 3 minutes is important. You want to be fully recovered before hitting the next set. Don't think that by resting 30 seconds you are increasing intensity because you are not following max ot principles if you don't rest properly between sets. Based on that number of sets and rest time a 30 to 45 minute workout will only allow you to tackle one bodypart per day. But trust me, if you hit it hard and heavy with every set to failure, 1 muscle group is all you should be able to handle with proper focus and intensity

Remeber to take a week off every 8 weeks as this program is really taxing on the system. Hope this helps