MAX-OT (And Question)

[(+) Mindset]

Anyone tried the MAX-OT system? I've just started, and what I've read sounds pretty good.
http://www.ast-ss.com/max-ot/max-ot_intro.asp

I've been working out for a while. But I've been making a ton of mistakes (such as working out too often).

So basically the gist of it is to work out one muscle group ONCE a week?
Do between 4-6 reps.
6-9 sets?

(Generally speaking)

 

[Sean O]

I'm doing it right now (for certain body parts). It's working wonders for me. Here's the gist of it:

- The weight you use should be the absolute MOST weight that you can do between 4-6 reps per set at. Any less and it's too much, any more and it's too little.
- This means that you'll be working at a rather high intensity, so you want to keep your workout at around 30 minutes long to avoid overtraining.
- In order to do this, you need to stick to doing between 6-9 sets per workout. Why? Because doing sets of six-rep maxes requires you to rest for longer than normal between sets. Three minutes seems to be the general recommendation. Anyway, if each set takes half a minute or so, and you rest three minutes between sets, then the duration of your workouts should hover around 30 minutes, which is ideal.
- You don't need to worry too much about exercise variety for Max-OT. Personally, I stick to two different exercises per workout, doing 3-4 sets per exercise. Just make sure they're not crappy isolation exercises designed to add definition. Stick to the big lifts like bench press, squats, etc.
- As far as working each muscle group once a week goes, that's definitely where you want to start. However, if you find that you can safely and effectively work your muscles more frequently with Max-OT, feel free to do so.
- You'll feel a little... "guilty" at first about having done such a short workout, but when the results come you'll be happy. Just remember to eat properly while you're doing it (but I'm sure I don't need to remind you of that).

I'll give you a suggestion about weight progression. Start out with the most weight that you can do for 6 reps at. In the next set, you may only be able to do it for 5 reps. Next set, maybe only four. That's fine. Basically, you keep doing sets of an exercise until either 1) you've completed a predetermined number of sets (I use four), or 2) you can no longer do 4 reps of the current exercise. Then you move on to the next exercise.

You keep doing this until you can do the full number of sets for said exercise for 6 reps. Then, the next time you work out you add some weight (don't go overboard... add like 5 lbs). Oh yeah, if you work out with a partner, don't bother with forced reps. I feel that forced reps in Max-OT is overtraining. At the very least, get your body used to working at that level of intensity for a few months before you try forced reps.

One last thing about Max-OT. Because you're using so much weight and working at such a high intensity, it can sometimes be dangerous. You shouldn't do it if you have ANY doubt in your exercise form.

 

[Sean O]

Oh yeah, I want to comment on my "certain body parts" remark at the beginning of my post. You may find that Max-OT works very well for certain body parts, and not so well for others. For me, Max-OT works exceedingly well for my chest, anterior deltoids, triceps, and legs. However, it does very little for my back, lateral/posterior deltoids, biceps, and abs. Thus, I only do Max-OT for the former groups. Find what works for you, and adjust your routine accordingly .

 

[(+) Mindset]

Thanks for the suggestions! They are appreciated.
I agree about feeling guilty about working out only 30 minutes (that was my first workout from MAX-OT). And that is also probably the reason why I've been overtraining – because I used to think that the more I worked, the better my gains. Stupid mistake! I've been working out for six months exactly, and I've made awesome gains. However I feel that if I did my homework and trained efficiently, I'd be even better off.
Now I feel very good that I started Max-OT.

I've become a little more educated, but I still have a little trouble designing the work-out.
I focused on biceps only yesterday. I plan to do them again next Sunday. However, how would I handle compound exercises such as dumbbell rows? (Since they also work the biceps along with other muscle groups.)

See, I have no trouble with specific focused work-outs, but compound work-outs throw me off a little.

 

[Sean O]

I focused on biceps only yesterday. I plan to do them again next Sunday. However, how would I handle compound exercises such as dumbbell rows? (Since they also work the biceps along with other muscle groups.)

Do it like this: if your back workout is on Day 1, make your biceps workout on day 4. Ditto for triceps and chest. As far as shoulders go, that one's up to you. Myself, I work my anterior deltoids and triceps on the same day, since many forms of the shoulder press give the triceps a considerable workout, even if they aren't the target muscles.

 

[(+) Mindset]

I'm guessing this should be just fine:

Monday:
Biceps

Tuesday:
Chest/Triceps

Wednesday:
Abs

Thursday:
Legs

Friday:
Back/Shoulders

Saturday:
Wrist muscles

Sunday:
Rest

 

[Sean O]

You REALLY don't need to devote a day for your forearms. Just slide it into your biceps workout. Otherwise, your plan looks good to me.

 

[mrRuckus]

I'm doing it right now (for certain body parts). It's working wonders for me. Here's the gist of it:

- The weight you use should be the absolute MOST weight that you can do between 4-6 reps per set at. Any less and it's too much, any more and it's too little.
- This means that you'll be working at a rather high intensity, so you want to keep your workout at around 30 minutes long to avoid overtraining.
- In order to do this, you need to stick to doing between 6-9 sets per workout. Why? Because doing sets of six-rep maxes requires you to rest for longer than normal between sets. Three minutes seems to be the general recommendation. Anyway, if each set takes half a minute or so, and you rest three minutes between sets, then the duration of your workouts should hover around 30 minutes, which is ideal.

Set 1
3 minutes
Set 2
3 minutes
Set 3
3 minutes
Set 4
3 minutes
Set 5
3 minutes
Set 6
3 minutes

18 minutes rest
30 seconds * 6 sets = 180 seconds = 3 minutes workout time

Dang i never realized how much gym time is spent not working out. -- observation. not meant to say something is wrong with this program cause all programs are like this i think

 

[mrRuckus]

Oh

Warmups? 6 sets of the most weight at 4-6? What about warmups? Wouldn't that put you over 30 minutes? Or way over 30 minutes if you're doing the 9 sets thing... I squat at 230 now and i think i'd die if i didn't do some lighter sets before that. Hell my joints pop and crack warming up with 135 on my back. I'm pretty sure my knees would shatter if i started right at my top weight.

I think i'd cry for a few days doing 6-9 sets of direct bicep work too. But then again i'm a vagina.

 

[Sean O]

Warmups don't really count as a part of a workout, IMO. However, for Max-OT your warmups should be light enought that they have virtually zero effect on your lift poundages. Remember, Max-OT isn't about fatigue so much as it's about intensity.