max-ot download

[marianello]

I saw this program online a while ago and I loved it, but for personal reasons I couldn't follow it, I'm looking where can I download it but I need to know a reliable web to avoid viruses, any help will be appreciated, thank you.

 

[muskate]

I don't have a link to where you can download the Max-OT workout program but I post my daily workouts in this log here -> https://www.elitefitness.com/forum/anabolic-steroids/muskate-s-daily-workouts-log-1486295.html

It is similar to the Max-OT program.

Workout program overview:
I got a lot of this program from Jim Stoppani and researchers from Federal University of Sao Carlos.
The researchers used this exact form of periodization rep scheme and microcycle on trained athletes.
They reported an average gain of 7 pounds of lean muscle after the 12 phases.
Even more impressive, the 7 pound lean muscle mass gain was accompanied by a 5 pound loss in body fat
That is extremely impressive when you take into account that experienced lifters were used in the study.
These were not new lifters experiencing 'noobie gains'.


Each microcycle is broken up into 4 phases. The rep ranges decrease each phase.
During phases one and two of each microcycle of the program, I will do one rest-pause on the last set of each exercise.
During phases three and four of all microcycles, I will do a drop set on the last set of each exercise.


The first exercise that I do for each muscle group (except for abs and calves) will remain constant throughout all 12 weeks.
This is the exercise I will be focusing on increasing strength on.

This is the split
day 1: chest triceps calves
day 2: back biceps abs
day 3: shoulders traps calves
day 4: legs abs

 

[stevesmi]

i'm a big fan of split routines because they keep things fun

if you are a new lifter though i would rather see you stick to the main 7 or 8 compound lifts your first couple years. you shouldn't even do a curl your first couple years!

 

[MasonicBodybuilder]

Not sure exactly where to find it but you can put a program together yourself. Just pick things that you like and will stick to. All programs will be effective if you are consistent.