MAX-OT Program

[flex2000]

Hey bros Ive been doing some research on this max-ot program. The only thing I didnt like about it is how it start with legs and finished with chest. I was thinking of changing it to this:

Chest
Legs
Off
Back
Arms
Shoulders
off
off
start over

Any opinions? I just thought it would be tough doing 4 days straight of upper body!

 

[NFG123]

bro, the program is great, and totally customizable. 5 days is too much imo, do a four day split on on off on on off off ... throw legs on the third day to split up the body. id work shoulders and tris, shoulders and chest or chest and tris together (unlike its suggestion) to maximize recovery. its painful on gear tho, my muscles grew much faster than the strength of my tendons, so watch out!

NFG

 

[Hugh Gellatts]

the original had more leg work...a seperate quad and hamstring day. the current max OT program is what skip uses. skip already has huge legs, and is afraid of increasing his midsection from squatting too often...that is why the program is like that.

I train max OT style about every 3rd workout for that bodypart. i think it is too taxing on the nervous system to do every workout. also when on gear more volume and reps can be done without overtraining.

 

[flex2000]

I've never seen the old MAx-OT program...What would you suggest I do for a routine and where should the range of my reps be? Also I need to consider I'm starting 600mgs of deca for 10 weeks and 35mgs of dbols for 5 weeks. Thanks for ur help!b

 

[NFG123]

I would up the volume while on gear.

Also, if I dont see testosterone in a stack, it isnt a stack, add some testosterone flexed!

Four day split:

Day 1: chest and shoulders:

Incline dumbell press: 3 sets x 4-6 reps TO FAILURE (all to failure)
Flat Barbell Press: 2 sets x 4-6 reps
Weighted dips: 1 set x bodyweight to failure
Military press: 2 sets x 6 reps
Lateral Raises dumbells: 6-8 reps 2 sets use strict form, not max ot
Skull crushers: 2 sets x 6 reps
close grip bench press: 2 sets x 4-6 reps

ABS

Day 3: Legs

Squats: 4 sets 6-8 reps
Leg press: 2 sets x 6 reps
Stiff legged deads: 3 sets x 8 reps
Calf worl: standing and seated 2 setes each x 10 reps

ABS

Day 5: Pull

Chins: however many sets to 30-35 reps
BArbell rows: 2 sets x 6 reps
T bar rows: 2 sets x 6 reps
Shrugs: dumbell or smith machine: 3 sets x 8 reps
Barbell curls useing a cambered bar: 2 sets x 6 reps
Alternating dumbell curls: 2 sets x 4-6 reps

Add deads if you want to .. i recommend them

Good luck dude,
NFG

 

[Diesel3d]

i find max ot to work just as good as they say to do it , as when you modify it.

been using it for about a year now.

The only thing i have changed for now is putting my delts and arms in the 6-8 rep range. I'm trying to ease up on my wrists.

 

[flex2000]

thanks guys...you say there is other modified programs, but where do u find them?b

 

[The Buzzard]

This is a great program, and I've put a number of people I train locally on it. It's totally flexable, so like any other program, manipulate it for what best for you.

the idea here is not to wimp out, but just remain hardcore about it, and sometimes that means an adjustment or two.

I agree that depending on what gear you're cycling, you may want to step it up a bit.

But again, rememeber that you need to do what works best for you. Just stay hard core and devoted, rather than making any excuses to yourself. The program works great. Otherwise I wouldn't have put so many people I work with on it.

 

[Hugh Gellatts]

"Incline dumbell press: 3 sets x 4-6 reps TO FAILURE (all to failure)"

well, not exactly...

with the first movement in the workout skip does more sets, pyramiding the weight up and not going to failure until the two heavy work sets. this is particularilly true in regard to squatting and benching. just wanted to clear that up so that no-one thinks the program is telling them to walk into the gym, and immediatly throw their 4-6 rep max on the squat bar and do that as a first set to failure. that would be suicidal. The later movements do not use an extensive warm-up.

 

[SAC]

were can i find the info on this wkout?