after many researches on the internet I decided to train the MAX-OT style.
I have heard many good things about it. It seems to be an awesome method
for both strength and size. Check it out and tell me if I shall change
anything.
Day 1
Military Press 3x4
BTN Press 3x6
Side Raises 3x6
Day 2
Full Squat 3x4
Front Squat 3x6
Stiff Leg Deadlift 3x6
Calves 2x30
Day 3
Bench 3x4
Incline Bench 3x6
Close Grip Bench 3x6
Skull Crushers 3x6
Day 4
Barbell Curls 3x6
Fatbar Hammercurls 3x6
Reverse Curl 3x6
Neck and abdominal work
Day 5
Deadlift 3x4
Dumbbell Rows 3x6
Pull Up 2x5
Barbell Shrugs 2x6
I don’t like the biceps on day 4 and back on day 5, chances are your biceps will hold you down during the heavy pulls.
Also it seems there’s way too much biceps training, 9 sets. You’re doing 9 sets for legs and 9 for biceps…
Side raises 3x6 I wouldn’t be sure about. I personally like to isolate with higher reps if not only to keep the form perfect. With isolation movements it’s all about perfect form otherwise it’s a waste of time.
Vertical pulling seems to be lacking compared to vertical pushing.
I think it might be also a bit too much for your core, I mean military press, deadlifting 2 times per week, shrugs…
this is not a max ot workout plan. max ot advocates 6 sets for large body parts and 4 for smaller ones. you have 9 for biceps, one of the smallest skeletal muscles…
[quote]IrishOak wrote:
this is not a max ot workout plan. max ot advocates 6 sets for large body parts and 4 for smaller ones. you have 9 for biceps, one of the smallest skeletal muscles…[/quote]
You’re absolutely wrong.
The plan above is not completly self-made. I just changed a few things because there are exercises I can’t do because of missing equipment.
Here is one of the original workouts from the official MAX-OT site which I edited.
Monday
Military Barbell Press 3 sets 4-6 reps
Seated Dumbbell Press 2 sets 4-6 reps
Side Lateral Raises…2 sets 4-6 reps
Rear Lateral Raises…1 set 4-6 reps
Tuesday
Calf Raises on Leg Press (1 foot at a time)…3 sets 6-8 reps (After warm-up)
Seated Calf Machine…2 sets 6-8 reps
Squats…3 sets 4-6 reps (After warm-up)
Leg Press…2 sets 4-6 reps
Stiff Leg Deadlifts…2 sets 4-6 reps
[quote]IrishOak wrote:
alright homie, here is a direct link to max-ot arm training guidelines, notice the 4-5 sets?
9 sets is the upper limit for max ot, and is only intended for LARGE bodyparts like legs and back.
And that, i believe, is checkmate.
anyway, im tired of arguing
good luck with your NON max-ot workouts, and just dont expect the same results as if you followed the program to the letter
IrishOak-[/quote]
Jeff Willet isn’t the founder of MAX-OT. There are many workouts on the MAX-OT site that have more than just 4-5 sets done for biceps. And I rather believe what’s written on the OFFICIAL MAX-OT page.