Max_ot 6 months plan of attack..workouts listed.

[Savage]

The 6 Month Max-OT Road Map

Weeks 1 – 4

Mondays Legs

Exercise Sets Reps *

Squats 3 4 to 6
45 ° Leg Press 2 4 to 6
Stiff Leg Dead Lift 2 6

Standing Calf Raise 3 6 to 8
Seated Calf Raise 2 6 to 8

TuesdaysChest and Forearms

Exercise Sets Reps *

Incline Bench Press 3 4 to 6
Barbell Bench Press 3 4 to 6
Decline Bench Press 1 4 to 6

Barbell Wrist Curls 2 8 to 10
Dumbbell Wrist Curls
(Standing) 2 6 to 8

Wednesdays Back and Traps

Exercise Sets Reps *

Bent Over Barbell Rows 2 4 to 6
Close Grip Pull Downs
(using a V-Bar) 2 4 to 6
Pull-ups
(add weight if needed) 2 4 to 6
Cable Rows 1 4 to 6

Dead Lifts
(these are powerlifting
style dead lifts) 2 4 to 6
Barbell Shrugs 1 4 to 6

Thursdays Shoulders and Triceps

Exercise Sets Reps *

Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.) 3 4 to 6
Straight Bar Military Press
(In front) 2 4 to 6
Dumbbell Side Laterals 2 4 to 6

Lying Tricep Press 2 4 to 6
Tricep Cable Press Downs 2 4 to 6
Seated Overhead Tricep Press
(Performed with one
dumbbell behind the neck) 1

Fridays Biceps and Abs
Exercise Sets Reps *

Straight Bar Curls 2 4 to 6
Dumbbell Hammer Curls 2 4 to 6
Curl Bar Curls 1 4 to 6

Leg Lifts
(with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

Weeks 5 - 8

Mondays Back and Forearms

Exercise Sets Reps *

Pull-ups ? 50
Close Grip Cable Pull Downs
(V-Bar) 2 4 to 6
Bent Over Barbell Rows 2 4 to 6

Weighted Hyper-Extensions 2 4 to 6

Wrist Curls 2 6 to 8
Standing Dumbbell Wrist Curls 2 6 to

Tuesdays Shoulders and Traps

Exercise Sets Reps *

Barbell Military Press
(In Front) 3 4 to 6
Seated Dumbbell Press 1 4 to 6
Dumbbell Side Laterals 2 4 to 6

Barbell Shrugs 3 10 to 12

Wednesdays Legs and Calves

Exercise Sets Reps *

Squats 4 4 to 6
Lunges 2 4 to 6
Stiff Leg Deadlifts 2 4 to 6

Seated Calf Raises 2 4 to 6
45° Calf Raises
(Calf Raise on a 45 ° Leg Press) 1 4 to 6

Thursdays Chest

Barbell Bench Press 3 4 to 6
Barbell Incline Bench Press 2 4 to 6
Weighted Dips 2 4 to 6

Fridays Biceps and Triceps

Straight Bar Curls 3 4 to 6
Alternate Dumbbell Curls 2 4 to 6

Lying Tricep Press 2 4 to 6
Seated Overhead Tricep Press
(Performed with a dumbbell) 2 4 to 6
Tricep Press Downs 1 4 to 6

Week 9 Recuperation Week - No Training

Weeks 10 – 13

Mondays Shoulders and Triceps

Standing Dumbbell Press 3 4 to 6
Barbell Millitary Press 2 4 to 6
Dumbbell Side Laterals 2 4 to 6

Tricep Press Downs 3 4 to 6
Lying Tricep Extensions 2 4 to 6
Seated Tricep Extensions 1 4 to 6

Tuesdays Legs and Calves
Standing Calve Raise 3 6 to 8
Hack Machine Calf Raises 2 6 to 8

Squats 4 4 to 6
Leg Presses 2 4 to 6
Stiff Leg Dead Lifts 3 4 to 6


Wednesdays Back and Abs

Lat Pull-Downs 3 4 to 6
Close Grip Pull Downs
(using a V-Bar) 2 4 to 6
Cable Rows 2 4 to 6
Dumbbell Rows 1 4 to 6

Leg Lifts
(Weighted) 2 10 to 12
Cable Crunches 2 6 to 8

Thursdays Chest and Traps

Incline Dumbbell Bench Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.) 3 4 to 6
Dumbbell Bench Press 2 4 to 6
Decline Dumbbell Bench Press 2 4 to 6

Barbell Shrugs 2 4 to 6
Dumbbell Shrugs 2 4 to 6
Fridays Biceps and Abs

Straight Bar Curls 2 4 to 6
Dumbbell Hammer Curls 2 4 to 6
Curl Bar Curls 2 4 to 6

Leg Lifts
(with added weight) 2 10 to 12
Weighted Cable Crunches 2 8 to 10

Weeks 14 – 17

Mondays Biceps, Forearms, and Abs

Alternate Dumbbell Curls 2 4 to 6
Straight Bar Curls 2 4 to 6
Curl Bar Curls 1 4 to 6

Wrist Curls 3 4 to 6

Crunches
(Weighted) 2 10 to 12
Weighted Cable Crunches 2 6 to 8

Tuesdays Shoulders and Calves

Seated Calve Raises 3 6 to 8
Standing Calve Raises 2 6 to 8

Straight Bar Millitary Press 3 4 to 6
Dumbbell Side Laterals 2 4 to 6
Bent Over Side Laterals 2 4 to 6

Wednesdays Legs
Squats 3 4 to 6
45° Leg Press 2 4 to 6
Leg Curls 2 4 to 6
Stiff Leg Dead Lifts 2 4 to 6

Thursdays Back and Traps

Seated Cable Rows 3 4 to 6
Bent Over Barbell Rows 2 4 to 6
Lat Pull Downs 2 4 to 6

Barbell Shrugs 3 4 to 6

Fridays Chest and Abs

Incline Barbell Bench Press
(25° Incline) 3 4 to 6
Dumbbell Bench Press 3 4 to 6
Weighted Dips 1 4 to 6

Leg Lifts
(with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10

Week 18 Recuperation Week - No Training

Weeks 19 – 22

Mondays Back and Traps

Lat Pull Downs 2 4 to 6
Close Grip Pull Downs
(V-Bar) 2 4 to 6
T-Bar Rows 1 4 to 6

Dead Lifts 2 4 to 6
Dumbbell Shrugs 2 4 to 6

Tuesdays Chest and Calves

Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press 3 4 to 6
Weighted Dips 1 4 to 6

Standing Calf Raises 2 6 to 8
Seated Calf Raises 2 6 to 8

Wednesdays Biceps and Triceps†

Straight Bar Curls 2 4 to 6
Tricep Press Downs 2 4 to 6
Alternate Dumbbell Curls 2 4 to 6
Lying Tricep Presses 2 4 to 6
Dumbbell Hammer Curls 2 4 to 6
Cable Tricep Press Downs
(Behind the Back) 2

Thursdays Legs and Abs

Squats 4 4 to 6
Stiff Leg Dead Lift 2 4 to 6
Leg Curls 2 4 to 6

Leg Lifts
(Weighted) 2 4 to 6
Incline Crunches
(Weighted) 2 4

Fridays Shoulders and Forearms

Straight Bar Military Press 3 4 to 6
Seated Dumbbell Press 2 4 to 6
Dumbbell Side Laterals 2 4 to 6

Wrist Curls 2 6 to 8
Standing Dumbbell Wrist Curls 2 6 to 8

Weeks 23 – 26

Mondays Chest and Abs

Incline Dumbbell Bench Press 3 4 to 6
Dumbbell Bench Press 2 4 to 6
Decline Barbell Bench Press 2 4 to 6

Leg Raises
(weighted) 2 10 to 12
Weighted Cable Crunch 2 6 to 8

Tuesdays Biceps and Forearms

Straight Bar Curls 2 4 to 6
Alternate Dumbbell Curls 2 4 to 6
Straight Bar Cable Curls 1 4 to 6

Wrist Curls 3 10 to 12

Wednesdays Legs and Calves
45° Calf Raise 2 6 to 8
Hack Machine Calf Raise 2 6 to 8
Seated Calf Raise 1 6 to 8

Squats 3 4 to 6
45° Leg Press 2 4 to 6
Stiff Leg Dead Lifts 2 4 to 6
Leg Curls 1 4 to 6
Thursdays Shoulders and Triceps
Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.) 3 4 to 6
Straight Bar Military Press
(In front) 2 4 to 6
Dumbbell Side Laterals 2 4 to 6

Lying Tricep Press 3 4 to 6
Tricep Cable Press Downs 2 4 to 6
Seated Overhead Tricep Press
(Performed with one
dumbbell behind the neck) 1 4

Fridays Back and Traps
Pull-Ups
(Weighted if necessary) 2 4 to 6
Seated Cable Rows 2 4 to 6
Lat Pull Downs 2 4 to 6
Bent Over Barbell Rows 2 4 to 6

Barbell Shrugs 3 4 to 6

The first number is sets and the second is reps. I know the formating sucks .

 

[bilat]

Would that be good for a beginner? Has anyone seen a significant increase in lean body mass from it?

 

[strangebrew]

I started this workout 13 weeks ago, I've made some pretty good gains, added 20-30 lbs on each lift and still makin pr's each workout.

 

[drew]

AST MAX OT

I posted this several months ago. Ast yes is a supplement company but they only sell products proven to work. They will not push the myostatin type hypes.

Anyway when I last wrote (Aug) I had gained like 10 lbs in 2 months.

I am started at 170 lbs & s hair under 6 feet. around 7-8% bf done by tanita athlete mode scale

I am now 194 and about 12 % bf on most days.

Max ot is awesome. It forces you not to overtrain. do 4-6 reps of heavy weight controlled and mixes up the exercises.

I added a small meal to my lunch. (usually 2 chicken breasts on whole wheat wrap)...... like sushi or salad with red beans

also the most important was the post workout.

2 scoops of whey isolate 50 grams of protein
2 scoops of ast hsc creatine. 10 mg of creatine and 80 of dextrose
also some glutamine.

I cut down on the cardio and did intense sprints 3 x per week.

Maintained 7-8% till about 185.. then I got lazy with the holidays and cut back the sprints and cheated with some ice cream and stuff too many nights.

I figured 185 I looked great lets push it.. The key in my opinion is to eat a lot over 10 meals but really emphasize a big breakfast and post workout shake... I still get laughs at my gym cause I run for my shake immed after I finish.

Strengthwise:
Aug now
decline bench: 240 x 3 295 x 3
deads 300 x 3 450 x 3 I mostly do racks now
squats 275 x 3 335 x 3 doing kickbox now so gains not a good as they could be
cable rows: 180 x 6 220 x 5

I go in cycles. One week my calfs are my goal. the next I am a leg machine.. back the next.

I kickbox 2 x a week now so I am finding I am a little depleted some days if I don't up the carbs. Also tons of squat thrusts and kicks are not going to make my legs grow.

Hope this sheds some light. Max ot when done properly will give you good gains without overtraining you into being out of the gym.

One last point.. The hardest thing about the training is that I find it harder not to train than to go the gym.

you need that wk off after 8 wks and the day after legs.....

If you neglect that than you will not get the most out of it.

 

[louden_swain]

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