Max-OT training program

[Final Prophecy]

Opinions (and why)? I've been told its THE BEST

http://ast-ss.com/max-ot/max-ot_intro.asp

[chicanerous]

It's okay for that style of training. I ran it back in 2003 or 2004.

[linkrjh]

Can someone post their routine or whatever? I don't want to get a ton of spam to see it.

[Final Prophecy]

Chicanerous, did it work for you? What did you think about it?

They dont have a routine, they just have a "structure" which you should follow.

They stress 4-6 reps and 6-9 sets to "overload" your muscle...

They also stress working the same muscle group once every 5-7 days and not more than that.

This actually seems legit though.

[chicanerous]

Download this PDF: http://www.johnstonefitness.com/misc/MAX-OT.pdf

Everything you need to know about the program is in there.

- work each muscle group every 5-7 days
- 2-3 muscle groups per workout
- 6-9 sets per muscle group
- 4-6 reps per set
- to fight-it-with-all-you-have concentric failure
- 10X0 tempo
- 2-3 minutes rest between sets
- mostly big compound exercises and some isolation
- using a bit of body english is encouraged when necessary (watching some of Skip La Cour's training teasers (http://www.youtube.com/watch?v=ArGKRxp4CDs) is a good way to see what this means)
- workouts should last absolutely no longer than an hour, but ideally between 30-45 minutes

That's just from memory though.

[chicanerous]

Chicanerous, did it work for you? What did you think about it?
It worked fine and was a good way for me to train at that point in my history. I didn't know about eating enough, so I didn't maximize my benefits from the program. I gained a good deal of strength and some muscle and I was happy with the results.

I don't think it's a good choice for an athlete (though I'd rather use it than the standard 3x10 program many coaches will hand you), but, for someone who wants to gain some strength and muscle in general, it'll do just fine.

[ButtHash Hero]

Can someone post their routine or whatever? I don't want to get a ton of spam to see it.

Are you e beginner? If so, look for Marc Rippetoe's "starting strength"

If you are an intermediate, http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm


If you are advance, which i doubt, then you can ask someone else :ouch: