Max ot

Max-OT is a relatively new type of training program developed by the company AST. The basic idea of Max-OT training is a twelve week program that will give someone the faskiểm tra results in terms of building muscle in the least amount of time as the company claims.

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Another amazing thing the company boasts is that it will work for everyone specifically the non-genetically gifted, maximizing strength & size better than any training technique. And for those who are gifted it will accelerate their gains faster than they’ve sầu ever had. Max-OT is also about the mental aspect of training and getting in the right mindset lớn maximize gains. The definition of Max-OT is as follows:

Max – OT (maks’ ô’ tê)

Maximum overload trainingThe act of building maximum muscle in minimum timeThe ultimate muscle building, fat burning, strength developing, power increasing approach khổng lồ weight training ever conceived – adj. lớn pachồng on lean muscle – syn. Intensity

If this radically new training program appeals to lớn your goals then its time to learn the principles of Max-OT. However as the designer warns you have sầu to follow the program requirements strictly. It isn’t just like learning a new exercise or training technique & discarding it later. You must follow every principle because your progress relies on this since each rule depends & works in unison with the others.

What is the best Max-OT workout?

According to Max-OT lớn achieve sầu the best workout these guidelines must be followed strictly.

Train 1-2 muscle groups each workout.Performing 4-6 reps every set.Performing 6-9 heavy sets for each muscle.Rest times are 2-3 minutes.Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).Each muscle should only be trained once every 5-7 days.A break of 1 week of rest và relaxation should be taken every 8-10 weeks.

1. Train 1-2 Muscle Groups Each Workout.

Because of the fact that Max-OT is all about overloading the muscles in the least amount of time, training 1-2 muscle groups is a must since it will increase efficiency. This also allows you to lớn be in the 30-40 minute time zone in which intensity is maximized. Also this has positive sầu psychological effects which leads lớn positive sầu physical effects. When you know you only have sầu khổng lồ train 1-2 muscle groups in a workout, you focus more of your mental intensity towards that body toàn thân part. Imagine if you had lớn work 3-4 body parts in a workout, you would probably be dreading the workout. Focusing intensely on 1-2 toàn thân parts leads you lớn train harder for those body parts therefore accelerating progress.

2. Performing 4-6 Reps Every Set.

The rep range as the makers of this program boast will allow maximum muscle overload & will recruit the most muscle fibers leading to lớn increased strength and kích cỡ. Also intensity is affected by this since you only need to lớn focus on 4-6 repetitions rather than 8-12 which a lot of bodybuilders do. Because rep ranges are shorter all your mental energy is phối on doing just 4-6 repetitions và therefore psychological intensity is maximized allowing you to lớn achieve better muscle overload.

3. Performing 6-9 Heavy Sets For Each Muscle.

Max-OT is centered around doing 6-9 heavy sets for each muscle. A heavy mix defined by Max-OT is one which the weight is light enough for 4 reps but too heavy for more than 6 reps which is extremely important to lớn achieve sầu. Another principle that Max-OT brings khổng lồ the table is doing each set khổng lồ positive-failure. This means that between the 4-6 rep range you should perkhung each mix so that you are not physically able to complete another without assistance. This means that you should not use forced reps for more than one rep, or even better, try not to vày forced reps at all. The reason is because it goes against muscle overload and actually fatigues the muscle which is counter productive sầu to muscular growth. Fatiguing muscle doesn’t build muscle because your just training it khổng lồ have sầu better endurance.

4. Rest Times Are 2-3 Minutes.

Because each phối requires heavy weights with maximum intensity rest times should be 2-3 minutes. Also with the heavy & low rep sets it takes lots of cellular energy, oxygen and near the fifth rep you’ve sầu almost depleted your muscles intra-cellular energy capacity. Another thing is that Max-OT is all about muscles to lớn extreme overload & to vì chưng this for each phối you have sầu lớn rest your muscles so it can vì this again khổng lồ stimulate muscle growth lớn its maximum capathành phố.

There’s no point in resting 30-60 seconds lớn fatigue your muscle because as the program states, fatigue does not build muscle, it just trains your body toàn thân to better take the áp lực (not build muscle).

Resting for 2-3 minutes makes sure your muscles can recover its intra-cellular energy và take out lactic acid which is anti anabolic. Another thing the makers of this program point out is that you have sầu to lớn feel recovered khổng lồ bởi vì another mix. If you feel like crap then you might not be able lớn persize to lớn max intensity & therefore achieve muscle overload.

5. Workouts Should Last 30-40 Minutes

Training between 30-40 minutes each workout might seem different but it is optimal for muscle growth. First of all when training in that time frame you better able lớn maintain a good mental focus therefore increasing the unique of the workout. As a matter of fact after 30 minutes your mental state usually starts to lớn go down. This time frame also emphasizes hormones that spike which are related to lớn this type of high intensity training. If you don’t believe sầu this here’s a direct quote: “Training for 30 to 40 minutes optimizes the “anabolic-window” high-intensity training provides. Going beyond the 40 minute threshold places you outside the optimum hormonal response time.” As a lot of people agree training beyond 40 minutes decreases your anabolic state và you start lớn mix inkhổng lồ overtraining. With overtraining your progress decreases and you won’t be able to work out with intensity.

6. Each Muscle Should Only Be Trained Once Every 5-7 Days.

Recovery is a key point lớn Max-OT training. Muscle growth doesn’t happen while working out; the only reason your muscles feel & look bigger is because your blood vessels dilate. Training body toàn thân parts once every 5-7 days lets your toàn thân recuperate so that it can once again persize to max overload. While in recovery your muscles are repairing, growing, and becoming stronger & if you disrupt this process by training too frequently your progress goes down the drain because of overtraining. Also if you train more than is required your muscles won’t be able to recover fast enough so that it will be able to achieve sầu overload for the next workout, this decreases progress significantly.

7. A Break Of 1 Week Of Rest và Relaxation Should Be Taken Every 8-10 Weeks.

Bottom line is that Max-OT is an extremely intense form of training. It taxes your body’s energy và recovery systems as well as mental capacity. Without a break you could potentially burn out because the program is too stressful. Imagine going khổng lồ work for 8-10 hours without one single break, wouldn’t you go insane? As a matter of fact this break of 1 week lets your toàn thân totally recover from everything so when you start again you will be fresh and more ready than before. Also you shouldn’t vị any high căng thẳng activities since it will just impair your muscle recovery.

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This doesn’t mean you should refrain from doing things like volleyball at the beach or a game of soccer with your kids. You should also keep a tip top diet in this stage since good nutrition accelerates recovery.

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Key Notes & Tips:

Warming Up

You must have a proper warm up before doing this workout since it puts a lot of bít tất tay on the muscles, so you have sầu to lớn be ready. You shouldn’t warm up with cardio; rather you should warm up with weights. You also shouldn’t stretch since it weakens your muscle prior lớn training. Warm up the body parts that you will be training with high reps khổng lồ get blood flowing but you shouldn’t go to lớn failure.

Compound Movements

You should concentrate on compound exercises. The main point of this program is lớn build really good size và compound exercises are known lớn vày just that. This doesn’t mean you can’t have isolation exercises, but the bulk of your program should be compound.

Overload

For muscular overload you must keep increasing the weight. You should always try increasing the weight và doing more repetitions in the 4-6 rep range. Rethành viên you will be getting stronger each time so you have lớn always force your muscles to lớn work harder.

Nutrition Is Key

Nutrition is key khổng lồ getting the best benefits, if your nutrition sucks your progress sucks. For building muscle & strength you have sầu to remember these key points:

Get more calories than your maintenance cấp độ so that it uses these extra calories khổng lồ build muscle. If you don’t get over this cấp độ it will be very hard khổng lồ gain muscle since you need excess energy for anabolism. Try lớn get around 500 over. Eat good proteins, fat, & carbohydrates. Try lớn get 45% of your total calories from carbs, 35% from protein, & 20% from good fats/essential fatty acids. Drink lots of water since it helps transport nutrients to lớn your muscle and limits fat gain. Eat at least 5-6 meals a day so that a constant flow of nutrients is fed lớn your muscle to maximize recovery.

The Max-OT Program

One exception for the rep range is abs. The program requires that you bởi vì different rep ranges for abs.

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Training Split:

Monday – LegsTuesday – Arms & absWednesday – Shoulders & trapsThursday – RestFriday – ChestSaturday – BackSunday – Rest

Weeks 1-4: Monday – Legs:

Barbell squats: 3 sets x 4-6 repsLeg press: 2 sets x 4-6 repsStiff-legged deadlifts: 3 sets x 4-6 repsOne-legged calf raises: 3 sets x 4-6 repsSitting calf raises: 2 sets x 4-6 reps

Tuesday – Arms và Abs:

Barbell curls: 2 sets x 4-6 repsHammer curls: 2 sets x 4-6 repsPreacher curls: 1 sets x 4-6 repsClose-grip bench press: 2 sets x 4-6 repsWeighted tricep variation dips: 2 sets x 4-6 repsSkull crushers: 1 sets x 4-6 repsPalms-down dumbbell wrist curl: 2 sets x 4-6 repsPalms-Up Dumbbell wrist curl: 2 sets x 4-6 repsDecline sit-ups with weight: 2 sets x 8-12 repsLeg raises with weight: 2 sets x 8-12 reps

Working oblique too hard will take away from your v-taper.

Wednesday – Shoulders và Traps:

Shoulder press 3 sets x 4-6 repsUpright rows 2 sets x 4-6 repsBent over lateral raises 2 sets x 4-6 repsDumbbell shrugs 2 sets x 4-6 repsBarbell Shrug Behind The Baông chồng 2 sets x 4-6 reps

Friday – Chest:

Incline Barbell Press 3 sets x 4-6 repsDecline Flyes 3 sets x 4-6 repsDumbbell Press 3 sets x 4-6 reps

Saturday – Back:

Wide Grip Chin ups 3 sets x 4-6 repsBent-Over Barbell Rows 3 sets x 4-6 repsBehind the Baông xã Lat Pulldowns 3 sets x 4-6 repsHyperextensions 3 sets x 4-6 reps

Week 5-8: Monday – Legs:

Hack Squats: 3 sets x 4-6 repsLunges: 2 sets x 4-6 repsHamstring curls: 3 sets x 4-6 repsMachine calf raises: 3 sets x 4-6 repsCalf Press On The Leg Press Machine: 2 sets x 4-6 reps

Tuesday – Arms và Abs:

Dumbbell alternate curls: 2 sets x 4-6 repsConcentration Curls: 2 sets x 4-6 repsIncline curls: 1 sets x 4-6 reps Tricep kickbacks: 2 sets x 4-6 repsOverhead tricep dumbbell extension: 2 sets x 4-6 repsReverse tricep cable pushdowns: 1 mix x 4-6 repsPalms-Down EZ bar wrist curl: 2 sets x 4-6 repsPalms-Up EZ bar wrist curl: 2 sets x 4-6 repsWeighted sit ups: 2 sets x 8-12 repsHanging leg tucks: 2 sets x 8-12 reps

Wednesday – Shoulders & Traps:

Arnold’s: 3 sets x 4-6 repsDumbbell side laterals: 2 sets x 4-6 repsBent-Over low-pulley side lateral: 2 sets x 4-6 repsBarbell shrugs: 2 sets x 4-6 repsLow pulley row lớn neck: 2 sets x 4-6 reps

Friday – Chest:

Bench press: 3 sets x 4-6 repsDecline cable cross: 3 sets x 4-6 repsIncline flyes: 3 sets x 4-6 reps

Saturday – Back:

Lat pulldown: 3 sets x 4-6 repsDeadlifts: 3 sets x 4-6 repsT-bar Rows: 3 sets x 4-6 repsWide grip pulley rows: 3 sets x 4-6 reps

Week 9-12: Monday – Legs:

Front barbell squat: 3 sets x 4-6 repsOne leg barbell squat: 2 sets x 4-6 repsStanding leg curl: 3 sets x 4-6 repsQuad machine extensions: 2 sets x 4-6 repsCalf raises: 3 sets x 4-6 reps

Tuesday – Arms & Abs:

Dumbbell cross body toàn thân curls: 2 sets x 4-6 repsWide-grip barbell curls: 2 sets x 4-6 repsCable curls: 1 phối x 4-6 repsCable rope overhead tricep extension: 2 sets x 4-6 repsDecline skull crushers: 2 sets x 4-6 repsBench dips: 1 sets: x 4-6 repsWrist roller curl: 2 sets x 4-6 repsBehind baông xã barbell wrist curls: 2 sets x 4-6 repsDecline reverse sit ups: 2 sets x 8-12 repsMachine crunches: 2 sets x 8-12 reps

Wednesday – Shoulders và Traps:

Clean và press: 3 sets x 4-6 repsCable side laterals: 2 sets x 4-6 repsBent-over rows: 2 sets x 4-6 repsCable Shrugs: 2 sets x 4-6 reps

Friday – Chest:

Incline dumbbell press: 3 sets x 4-6 repsMachine flyes pec dec: 3 sets x 4-6 repsDecline dumbbell press: 3 sets x 4-6 reps

Saturday – Back:

Close-grip chins: 3 sets x 4-6 repsBent-over wide grip barbell rows: 2 sets x 4-6 repsDumbbell rows: 2 sets x 4-6 repsGood mornings: 2 sets x 4-6 reps

References: http://www.ast-ss.com/

Who Would Benefit From A Max-OT Program?

Bodybuilders:

This program is geared towards building the most amount of muscle in the least time. One of the things that the makers repeat & emphakích thước is muscular overload rather than fatigue. Since muscular fatigue is more lượt thích training for endurance và builds up lactic acid, it is not as efficient in building muscle. Rather muscular overload ensures that the muscle is overstressed not burned out. Because the muscle is overstressed it rapidly tries khổng lồ adapt lớn the changes by building more strength và kích thước.

Lifters Looking For Strength:

Lifters who are looking to add some serious strength will also benefit from a Max-OT workout. First of all low rep ranges stimulate the fast twitch fibers since large amounts of áp lực are induced for a short period of time, and since this best suits the fast twitch fibers, your body toàn thân recruits them. Fast twitch fibers produce the most contractile force and therefore when they are stimulated, you will get stronger. Secondly the program stresses intensity & muscular overload. These two principles work in together lớn increase strength since the muscle is worked so hard và has lớn rapidly adapt to the găng tay by becoming much stronger.

Athletes In Sports Which Require Explosiveness & Speed:

As stated before the fast twitch fibers are best stimulated with a low rep range in this case 4-6. Because the fast twitch fibers are stimulated in this case, they become stronger and are able lớn produce larger amounts of force. Since explosive & speedy sports require the fast twitch fibers, the stronger they are, the more force they can apply thereby making an athlete faster and more powerful. This rep range is especially useful for people in sprinting, traông chồng và field, football, and other “Fast” sports.

Powerlifters:

This program is great for powerlifters since it is in the low repetition range which works the fast twitch fibers. Powerlifters need svào fast twitch fibers because the goal is to lớn lift the maximum amount of weight and fast twitch fibers produce the most force. Also rest periods are 2-3 minutes which is characteristic of how long powerlifters rest. Most people think powerlifters just focus on the extremely low repetition ranges lượt thích 1 or 2 reps. That isn’t true. Some of the training program is in the 4-6 repetition range. Take for example the powerlifter Marius Pudzianowski, in his leg workout đoạn phim he works in a rep range higher than 1-2.

What kind of results can you expect with Max-OT?

If done properly progress will be very good. In terms of strength & size the results will be great because of the new principles that Max-OT brings to lớn the table such as muscular overload, maximum mental và physical intensity, resting periods, taking advantage of hormonal levels, và using a repetition range that maximizes muscle fiber recruitment. All these well thought out ideas will produce great gains.

One other thing is that if you’re new to lớn this program in terms of using a different rep range your results will be extremely good. If you’re used to using high rep ranges lượt thích 8-12 & you consistently use it, your progress slopes off.

This is because your toàn thân adapts to this repetition range, using this different rep range will shock your toàn thân since it’s challenged in a way it never has been. Your body rapidly wants khổng lồ adapt which is seen through increased muscular growth and strength. Because of the extreme intensity its great for people who are in a plateau with the same old workout. Since all the principles & rules are different than many other programs, it will help stimulate your body differently so that it busts through a plateau.

How does Max-OT compare lớn other training methods?

Max-OT is very different approach khổng lồ building muscle, but is a similar approach khổng lồ building strength. At first when I heard of Max-OT I thought it was just some attention grabber khổng lồ promote the company, however upon closer inspection of the principles it does make sense more than other programs I’ve seen. In terms of building muscle I would say it is an excellent way lớn do it since it brings so many new training methods khổng lồ build muscle. It is one of the most reasonable programs I’ve sầu seen, but the only main drawbaông chồng is that it isn’t a flexible program which many are.

By flexible I mean you can’t bkết thúc the rules or take some of the principles và discard others. Therefore if you just did the Max-OT program all the time your body would go inlớn a plateau since it will just adapt lớn the workout. However I don’t want khổng lồ discourage people from using it, I mean it’s great if you haven’t tried it and want khổng lồ accelerate your gains.

For strength only athletes it should make up a good portion of their training program. Since strength athletes still need lớn work in the high rep ranges, this programs’ rules will emphaform size building strength as well. However it can’t be the only workout used by strength athletes since they also need khổng lồ work in the 8-12 rep range & 1-5 rep ranges. For fat loss it shouldn’t be the first program you choose since it really wasn’t designed lớn burn tons of calories. In my opinion there are much better programs that are geared towards fat loss. Although Max-OT is a very good and effective sầu workout I would prefer Chad Waterbury’s high frequency system. This is a great program that will work on strength, form size, and endurance. It uses a variety of techniques as oppose khổng lồ just a few in the Max-OT program. It also utilizes different repetition ranges for maximum growth of all the three muscle fibers. The thing is that it will make a trainee more well rounded since it works endurance, strength, và size. The program also includes cardio so your getting different types of exercise.

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This is also good for fat loss since it is high frequency and will help you burn off calories as oppose to lớn the Max-OT workout which isn’t as great for fat loss since most of the time the toàn thân is at rest.


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