Modified Max-OT

[Littlebit]

In a search for Max-OT I've found that it seems to be both popular and effective. However, many of you have mentioned that you do a "modifed" Max-OT program. What are the main ways you guys modify the program, and if you have the time or inclination, why? Thanks.

 

[LeviathanX]

I use Max-OT unmodified... there is no real reason to modify the Max-OT program, the science and reasoning behind the plan is solid so I found no reason to edit it. I highly suggest you take a few hours to read the entire Max-OT training manual at http://www.ast-ss.com.

 

[njmuscle]

The only think I've modified - and the only thing I remember others on the board changing - is the order the workouts come in.

The Max-OT routines tend to have you training legs on day 1 and the upper body across the next four days. No way my joints and tendons could handle working upper body four days in a row, so I rearrange the sequence so legs come somewhere in midweek. I also split up my off days (just more practical for me with work, commute, etc.), and keep chest and shoulders as far apart as possible if they aren't on the same day to help prevent shoulder problems (I have an old injury that makes this necessary - might not be an issue for most guys.)

Besides the Max-OT online manual itself, Jeff Willet's section has eight different Max-OT routines in it. Skip LaCour's website has his personal routines on it.

I also substitute exercises once in a while, but the online manual has a recommended exercise list for each bodypart to guide you on that.

 

[ZZuluZ]

I've made my own Max-OT type routine which I will be trying shortly, not because it is sound science, which it isn't entirely true, but rather for vareity's sake.

I've modified it to reflect exercises I think are more beneficial. Fuck the kickbacks, etc...

-Zulu

 

[njmuscle]

Fuck the kickbacks, etc...

Amen to that one. Most of their exercise choices are pretty good, but kickbacks?

 

[LeviathanX]

If you actually read the entire training manual you would see that there are several different routines. Choose one without the kickbacks (actually the only one I saw that actually included kickbacks was a routine he used to describe the program during one of the weeks - the actual routines were listed on the last week).

 

[ZZuluZ]

OR you could adjust to your own needs and make your own routine, which, if you have a brain and some basic understanding of weightlifting is more beneficial.

-Zulu

 

[LeviathanX]

OR you could be one of those people that thinks he/she knows what is best, edits the routine, and ends up defeating the purpose of the routine in the first place.

Of course you can edit the actual exercises you are performing. I'm just saying why do you have too? I mean he lists 5-6 different routines with different compound movement exercises - there is no need to rearrange unless you are lagging in a particular area, injured, or lack the equipment to perform a certain exercise.

 

[ZZuluZ]

Maybe I'll use my routine as an example:

Monday:

BP: 1 set
Pull-ups: 1 set
BP: 1 set
Pull-ups: 1 set
InclineBP: 1 set
Dumbell Rows: 1 set
InclineBP: 1 set
Dumbell Rows: 1 set
External rotations: 1 set
Rotator cuff forehand exercise: 1 set

Wednesday:

Wide Box Squats: 3 sets
SLDL: 2 sets
Shrugs: 2 sets

Thursday:

Push Press: 2 sets
Cuban Press: 2 sets
Skull Crushers: 2 sets
Farmers Hold: 1 set
Bar Hangs: 1 set

Saturday:

Sumo Deadlifts: 3 sets
Weighted Crunches: 3 sets
Sit-ups: 2 sets

Sunday:

Barbell Curls: 1 set
Hammer Curls: 1 set
Barbell Retard Curls: 1 set
Weighted Calf Raises: 3 sets

=======================

BP's and Pull-ups are alternated to give me extra rest and because training antagonists better potentiates the nervous system; I have good results from this kind of training.

I enjoy benching more and don't want any shoulder injuries. Hence I throw in rotator cuff exercises. Is this present in Max-OT? If it isn't (I forget) then that is a MAJOR mistake.

I like box squats. It helps my real squat and helps my technique.

Push Press is there for Variation from regular military press and a good use of supramaximal weights.

Cuban Press: Shoulder strength

Hand exercises: I need strengthen my forearms, and wrist curls don't really do that.

Sit-ups are there because Max-Ot ignores the obliques.

I don't like training 4X in a row.

I like to have my friday's off.

I like to have 3-4 days between training legs and back, and triceps and chest.

-----

THIS is why I've modified Max-OT. There ARE quite a bit of flaws in it, at least for me personally. I think I know enough to make adjust it for the better

Cheers,

-Zulu

 

[Diesel3d]

The only thing i change in max ot is my reps.

for reps i do 8,7,6, then 4-6 maxot fail
For squats i do 15, 12 ,10

That's it