Max-OT

[bswoll]

anyone here ever try the max-ot program??? i've read good things so far just wanted some more opinions...

[mmowry]

That was the 1st format I trained under until I learned what i needed to modify for my needs.It was a good base program.

[growstrong]

what exactly does this training consist of?

[mmowry]

Its a beginner,intermediste and advanced course.It teaches all the principals of training.I learned alot when I 1st started looking for a plan instaed of the "just do what you feel like doing" regomen.Hers the course outline

From AST Sports homepage

Week 1 (Pages 1 - 22)


Max-OT - The Ultimate Muscle Building Approach
Training for Results
Forget What You Think You Know About Working Out
Learn More - Get Less Results
Friends - Trainers - Magazines
An Open Mind and a Little Desire
The Max-OT Basics
30 to 40 Minutes
1 to 2 Muscle Groups per Workout
6 to 9 Total Heavy Sets
4 to 6 Reps per Set
Recuperation - STR, ITR, MSR, and LRC
Initial Max-OT Routine
Go to Week 1 »

--------------------------------------------------------------------------------
Week 2 (Pages 23 - 36)


Warming Up the Max-OT Way
Warming Up the Wrong Way
Warming Up is Warming Up
The Right Way
Eliminating and Avoiding Unnecessary Sets
Weight Acclimation Sets
Max-OT Set-Synergy
Muscle Burn - Muscle Pump
Muscle Overload
Muscle Memory
Go to Week 2 »

--------------------------------------------------------------------------------
Week 3 (Pages 37 - 51)


Intensity - What Does it Mean
How to Know if You are Training with Maximum Intensity
Max-OT is Designed For Intensity
Supplementing to Increase Intensity
Techniques For Generating and Increasing Mental and Physical Intensity
Max-OT Routine 2
Go to Week 3 »

--------------------------------------------------------------------------------
Week 4 (Pages 52 - 66)


Max-OT Nutrition Basics - Part 1
The Five Nutritional Elements
Calories
Protein
Carbohydrates
Fats
Water
Calculating Your Caloric Requirements
Calculating Your Protein, Carbohydrate, and Fat Requirements
Max-OT Mass Building Diet and Supplementation Program
Go to Week 4 »

--------------------------------------------------------------------------------
Week 5 (Pages 67 - 94)


Max-OT Nutrition Basics - Part 2 - Supplementation
The Magazines and Their Degradation of This Industry
Are You Getting What You Pay For?
Supplement Quality
How Can You Spot if You Are Getting Ripped Off
What Can You Do to Insure You're Getting What You Pay For?
Piecing together the Supplement Puzzle
Why Take Supplements?
What Works and What Doesn't
Max-OT Supplement Plan
Supplementing Consistency
Train Less - Gain More
Go to Week 5 »

--------------------------------------------------------------------------------
Week 6 (Pages 96 - 112)


Max-OT Exercise and Modified training Routines - Part 1
Which Exercise and Why
Max-OT Efficiency
Muscle Isolation - Good or Bad?
Training Chest - What to Do - What Not to Do
Training Biceps - What to Do - What Not to Do
Max-OT 3-Day Routine - Monday, Wednesday, Friday
Max-OT 3-Days On - 1 Day Off Rotating Routine
Go to Week 6 »

--------------------------------------------------------------------------------
Week 7 (Pages 113 - 129)


Max-OT Exercise - Part 2
No Such Thing as a Light Workout with Max-OT
Training Back - What to Do - What Not to Do
Training Triceps - What to Do - What Not to Do
Go to Week 7 »

--------------------------------------------------------------------------------
Week 8 (Pages 130 - 149)


Max-OT Exercise - Part 3
Training Legs - What to Do - What Not to Do
Training Calves - What to Do - What Not to Do
Jeff Willet's Max-OT Training Routine
Go to Week 8 »

--------------------------------------------------------------------------------
Week 9 (Pages 150 - 158)


Max-OT Exercises - Part 4
Why You Can't "Make-up" a Missed Workout
Training Shoulders - What to Do - What Not to Do
Training Traps - What to Do - What Not to Do
Time Management
Go to Week 9 »

--------------------------------------------------------------------------------
Week 10 (Pages 159 - 172)


Max-OT Exercises - Part 5
Training Forearms - What to Do - What Not to Do
Training Abs - What to Do - What Not to Do
Understanding What Abdominal Muscles Do
The Problem With Sit-ups
Eliminating The Psoas Effect While Training Abs
Forearm and Ab Training Outline
Go to Week 10 »

--------------------------------------------------------------------------------
Week 11 (Pages 173 - 185)


Max-OT and Cardio
Burning Fat as You Build Muscle
Randy and Steve - Two Approaches - Two Results
Cardio Intensity
Weights and Cardio - When?
Time Your Cardio
Fat Loss Wrap-up
Go to Week 11 »

--------------------------------------------------------------------------------
Week 12 (Pages 186 - 223)


The 6 Month Max-OT Road Map
Designing a 6 Month "Plan of Attack" For Maximum Results
6 Months - 2 Months - 1 Months - 1 Week - 1 Day
Grading Individual Workout Performance
Muscle Group - Exercise - Set - Rep
The Road Map In Detail
Weeks 1-4
Weeks 5-8
Weeks 9 - Recuperation
Weeks 10-13
Weeks 14-17
Week 18 - Recuperation
Weeks 19-22
Weeks 23-26
Max-OT Course Conclusion
Go to Week 12 »

[growstrong]

thanks mmowry... i will give this a read when i have a bit more time tomorrow!

[mmowry]

you have to sign up @AST for the course....its free but a descent read given you have the time.

Id suggest any beginner go there just because theres so much info layed out in a logical order.I wish Id have read through Yrs ago.It would have possobly saved me some injury and alot of semi wasted time.lol

[bswoll]

would you suggest someone who has been working out consistently for years to switch to it?

[mmowry]

Well if youre looking for a format then its a descent one.In the end we all just need to try multiple schemes til we find what we like/works best for us thats all.

Have you read through the whole series?If not Id suggest it (just ignore the advertising BS.lol)

[Gixxer82]

Originally Posted by bswoll

would you suggest someone who has been working out consistently for years to switch to it?

You don't need to follow a strict plan. Especially if you've been training for years. Don't get caught up in all these training routines, takes all the fun out of bbing. Discover your body for yourself.

[mmowry]

Damn you dont read anything I write do you? I cover that already.lol