max ot training?

[ddp08]

Hi just wondered if anyone as tryed this routine and what results they got from it? Im thinking of giving it a go as i like the intensity of the workout but my only doubt with it is that you end up training 5 days in a row starting with legs, arms and abs, shoulders and traps, back, chest. If anyone wants to look at the routine its on this websitehttp://www.ast-ss.com/maxot.php

 

[ExtraMile]

you dont have to use that split, look here Max-OT lifting principles and routine

I have never tryed it myself but Iv been very tempted to several times, if you do it let us know how it goes

 

[Andalite]

I think it would be good except for lower body days....

 

[ddp08]

extra mile i will let you no how i get on then. So what sort of split would you go with on this and what split did you use thatbloke?

 

[sparkant]

i use a variation of this method for years and it is responsible for most of my progress, just when i think progress is slowing its just a case of a few more calories
All the websites dress it up differently but its basically low volume to 100% failiure - i do like how skip recomends cutting out wasted warm ups - as long as you think you are ready then blast away-you will soon know if you are eating enough as if not you will feel like crap

 

[ddp08]

i use a variation of this method for years and it is responsible for most of my progress, just when i think progress is slowing its just a case of a few more calories
All the websites dress it up differently but its basically low volume to 100% failiure - i do like how skip recomends cutting out wasted warm ups - as long as you think you are ready then blast away-you will soon know if you are eating enough as if not you will feel like crap

did you use a 5 day split? and how did u split ur body parts in order?

 

[ddp08]

well i originaly followed the split reccomended originaly

but i then changed it becuse i couldnt bare training shoulders before chest day, and training my shoulder before a back day

and i couldnt bare training arms before shoulders, nor training arms together

so i changed my split about 4 weeks in to

monday : legs, biceps
tuesday: chest, calves
wednesday: rest
thursday: back, rear delts abs
friday: shoulders (front and middle only), triceps, traps
saturday: rest
sunday: rest or repeat

reasons for this split

legs trained monday because NO one trains on mondays, also the 3 day break on the weekend allows for good CNS recovery, so IMO its best to hit the BIGGEST muscle group when ur CNS is at its best

i trained biceps with legs becuase it gives them alot of rest before they are trained during your back workout, so it minimises chances of overtraining ur biceps, or fatigue in your biceps to hinder your back workout

chest on a tueday becuase less people train chest ona tuesday so ull have more availability for bench presses etc at the gym, calves are hit after chest becuase they take minimal work to train, so best to put them on a day when youve already trained hard

rest day follows these 2 to give ur CNS a break becuase uve hit 2 really big muscle groups (chest and legs)

back is then trained becuase its the best distance away from ur bicep day following a 7 day split, its also after a rest day so ur CNS has better strength to train another major muscle group (ur back) and its trained on it own becuase back requires alot of CNS strength, i placed abs on this day becuase if you do any form of hanging leg raises etc it places stress on your lats, so its best to stimulate ur lats by training abs on ur back day to maximise recovery during their 7 day break.

rear delts are placed on back day becuase they are directly hit during pull ups, rows etc, so training them on back day allows them 7 full days of recovery, alwise training them on shoulder day would result in less recovery time since theyll be hit on back day, also if they are still fatigued form shoulder training they can hinder ur back workout making ur back workout less effective, which is i big problem

shoulders, triceps, traps follow becuase their smaller muscle groups, also since triceps are hit indirectly on chest day, its best to seperate them as far as possible from chest, they are also stimulated during shoulder press movements so its a good idea to put ur triceps on your shoulder day since theyll receieve stimulation doing a shoulder press movement

traps are trained with shoulders since the middle delt exercises usually also hit the trapius muscle, so its a good idea to stimulate the 2 together, rather then seperatly and risk hindering either ones workouts becuase one is fatigued from a seperate workout

2 rest days are then given to give good CNS recovery and time for smaller muscle groups to recover before they are indirectly hit the following week before being trained directly again

this is an effective split IMO foir above reasons, other people may have other opinions and preferences which is fine, i just find mine works for the above reasons, just thought id justify it so u can understand why i like the split

so did you find a 4 day split better than the 5 day split they say to do? i think id prefer a 4 day split as id imagine doing a 5 day split there could be a risk of overtraining with that. i like the split you went with so i might give that a try. how long did you train max ot and what gains did you make from it?

 

[ddp08]

i trained max OT with their split for 4 weeks

then my split for 6 weeks

i did this while i was still natural i should mention

weight gains werent dramatic, would say within those whole 10 week i gained 8 pounds, 6 of which were during when i changed the split

diet was solid and didnt notice any fat gains

i noticed alot more strength gains on the program, my bench, deadlifts, weighted pulls ups, shoulder press all went up dramatically

triceps and biceps i gained but not as significantly

max OT didnt really work for my sqauts at all, i switched to the 6-10 rep range for squats just becuase it didnt work at all for them

again my expereince

Thats some good gains in a short period of time mate, im trying to get to 14stone before i consider doing a cycle so hopefully this routine will get me there. currently 13 stone 2, ill probs give this routine at least 10 weeks and see how im gaining then try a 6 - 10 rep range again.

 

[ddp08]

yeah cheers ill put my diet on here so you can see what you think?

07.30
5 egg whites 2 yolks scarmbled on toast
or bowl of porridge and 1 whey shake

10.00
1 tin of mackeral
4 ryvitas
1 apple
glass of milk

12.30
1 large chicken breast sandwich or with baked potato
handful of nuts
1 banana

15.00
tuna sandwich
1 banana
handful of nuts

16.30 - train

17.30
1whey shake with glucose and 1 banana

18.30
any sort of meat
baked potato or rice
plenty of veg

21.00
300g of cottage cheese on 2 slices of toast

Thats basically what it, what do you think?

 

[sparkant]

did you use a 5 day split? and how did u split ur body parts in order?

I Did chest/shoulders/bis on a sunday Back and triceps on a wednesday and legs on a friday
i agree with the emphasis of avoiding cns overload when doing this intense training as the workouts are hell