Max OT For Dummies Bodybuilding Com Forums PDF
Max OT For Dummies Bodybuilding Com Forums PDF
Max OT For Dummies Bodybuilding Com Forums PDF
We'll start by listing the principles of Max-OT, as directly stated from the M
The steps above are quite simple. The theory behind Max-OT is that you m
muscle, and it will keep growing. You will be using the rep range of 4-6, a
failure each set. Your goal each week is to keep increasing the weight, wh
and form. The workouts are short and to the point, but will blast your mu
you follow each of the principles, you will be training the Max-OT way corr
it. To give you a little further understanding, I'll break it down a little bit m
Your goal for each workout is to get into the gym, blast your muscles with
out. We all know that muscle isn't actually built in the gym, it's built durin
time to put that idea into use. Each workout should be short and sweet, b
that 30-40 minutes, no wimping out because you're "tired".
This step goes hand-in-hand with step one. You don't want to spend 2 hou
part, you want to keep the workouts short and intense. Only train1-2 mus
following the other steps, your workout will be simple and effective.
Again, we are going for overload here, not volume. You want to blast you
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(although some of you I know will hate not lifting for a week). After that w
lifting heavy again and make some fresh gains.
Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
Squat
Leg Press
Lunges
Stiff Leg Deadlift
Leg Curl
Leg Extension
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Approved Deltoid Exercises
Wrist Curls
Reverse Wrist Curls
Standing Dumbbell Wrist Curls
06-17-2005, 03:36 PM
Tuesday - Legs
Squat - 3x4-6
Leg Press - 2x4-6
Stiff Leg Deadlift - 2x6
Thursday - Back
Friday - Chest
06-17-2005, 05:22 PM
roguephoenix so basically i'm training the chest group, for example, only once a week?
Registered User
06-17-2005, 05:37 PM
So its not 6 sets per exersise? lol boy did i screw up i was doing 4-6 reps
so for squats i only should do about 4 sets ? then leg press 3 and leg extio
06-17-2005, 05:40 PM
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Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
Join Date: Jun 2005
Posts: 1,067
Rep Power: 279
06-17-2005, 06:07 PM
I know a friend who does this, he just does 6 sets of usually 5 reps. For e
he'll do DB curls & hammer curls for 6 sets of 5 reps. It seems to me that
you guys think?
06-18-2005, 12:19 AM
06-18-2005, 12:51 AM
Registered User
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Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
06-18-2005, 06:05 AM
-Max-OT
-HST
Join Date: Apr 2004 -GVT
Posts: 7,613 -TP-PT
BodyPoints: 440
Rep Power: 1096 -HIT
-DFHT
-Hardgainer (Abbreviated) Training
-WSB
-Russian Training
-Bulgarian Training
06-18-2005, 03:52 PM
hepennypacker52 Bump.
Eats dogg crapp.
06-18-2005, 07:52 PM
hepennypacker52 Heh, this sure isn't getting as much publicity as HST for Dummies.
Eats dogg crapp.
You can ask any questions you have about the program, I'll try to answer
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Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
06-19-2005, 07:12 AM
thanks
Join Date: Apr 2004
Posts: 7,613 1) If you can increase the weight, do it. You're training to failure.
BodyPoints: 440
Rep Power: 1096
2) I'm not too sure, but don't do fasted cardio (in the morning) unless it's
06-19-2005, 08:45 AM
LucianoTKO
Registered User
Ahh so *this* is what I've been doing! I haven't known the name of the w
the past few weeks, but now I do.
-Mike
06-19-2005, 09:18 AM
why are you only supposed to do low intensity cardio on an empty stomac
high intensity on an empty stomach?
06-27-2005, 09:30 AM
adoniscomplex according to the 165 pg max ot pfp file you are supposed to do cardio 8 h
Registered User closer
06-27-2005, 09:51 AM
geoffsherman He:
Registered User
Good article. I thought I would add a couple of thoughts to this based on
have been using it for 8 months.
(1) Add Spider Curls to the Biceps area. Hands down, the best exercise fo
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
Join Date: Jun 2004 my clients who are just starting out use this. The idea behind doing comp
Posts: 1,733
Rep Power: 84 beginners need. However, going that heavy when you are just startig out
(4) Leg press machine calf raise. Good for folks like myself who have gym
machines. I know, don't ask
highpower1111
Max-OT for Dummies - Bodybuilding.com Forums
Originally Posted by geoffsherman
8/12/13 11:38 AM
Registered User
He:
(2) Exercises should be changed out every 4-6 weeks
I am switching things up and starting WS4SB tonight
Yea i think you should definitely add that people should switch up exercise
Join Date: May 2003
Age: 28
Posts: 2,327 Are you doing a log for your WS4SB program?
Rep Power: 119
"Do not let what you cannot do interfere with what you can do. " - John W
"Impossible is just a big word thrown around by small men who find it eas
been given than to explore the power they have to change it. Impossible
Impossible is not a declaration. It's a dare. Impossible is potential. Impos
nothing"
12-15-2005, 05:41 PM
and the week off is the hardest part due to the gains being so good.
Join Date: Jun 2005
Location: United States
Age: 40
Stats: 6'2", 197 lbs
Posts: 3,829
BodyPoints: 680
Rep Power: 2116
12-26-2005, 11:30 PM
I see that HST advocates the whole 'frequency' training bit. i.e. training e
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Rep Power: 0
Max-OT for Dummies - Bodybuilding.com Forums 8/12/13 11:38 AM
01-25-2006, 06:52 PM
hepennypacker52 ttt
Eats dogg crapp.
01-25-2006, 06:56 PM
B.b. in stress! what would happen if i change my routine to 6-8 reps instead of 4-6? i rea
Registered User my chest area when doing max-ot. would switching up these reps ellicit m
01-25-2006, 08:07 PM
Darkmind For Max-OT to make size gains within the 4-6 rep range area, you have to
Registered User making mostly strength gains. So for beginner's-intermediates, it's a good
dense.
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