T Nation

My MAX-OT Routine

Beginners
#1

Hello,

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

#2

Not enough rowing.

#3

[quote]Chris87 wrote:
Not enough rowing.[/quote]

considering I think he subs for that with plenty of deadlifts…

#4

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…

Just a few thoughts.

#5

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…

#6

[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

Wednesday
Incline Barbell Press…3 sets 4-6 reps (After warm-up)
Flat Barbell Bench Press…2 sets 4-6 reps
Incline Dumbbell Press…2 sets 4-6 reps
Lying Tricep Extensions…3 sets 4-6 reps (After weight acclimation)
Pushdowns…2 sets 4-6 reps

Thursday - Biceps, Forearms & Abs
Cable Crunches…3 sets 8-12 reps (After weight acclimation)
Weighted Leg Raises…3 sets 8-12 reps
Barbell Curls…3 sets 4-6 reps (After warm-up)
Dumbbell Curls…3 sets 4-6 reps
Barbell Wrist Curls…2 sets 6-8 reps
Standing Dumbbell Wrist Curls…2 sets 6-8 reps

Friday
Lat Pull-downs (To the front)…3 sets 4-6 reps (After warm-up)
V-Bar Pull-downs…2 sets 4-6 reps
Deadlifts…3 sets 4-6 reps
Barbell Shrugs…2 sets 4-6 reps

To the others, thanks for critique.

#7

There is a whole website for Max OT. And it’s free.

Why are you asking the question here? They also have a forum.

Just curious.

I personally don’t like HIT type programs.

#8

look at thursday on the original workout.

biceps: 6 sets

look at wednesday

triceps 5 sets

where is the 9 sets for biceps coming from?

you are missing equipment so you just add more arm work?

you, sir, are the one who is wrong.

gf

#9

[quote]IrishOak wrote:
look at thursday on the original workout.

biceps: 6 sets

look at wednesday

triceps 5 sets

where is the 9 sets for biceps coming from?

you are missing equipment so you just add more arm work?

you, sir, are the one who is wrong.

gf[/quote]

You claimed MAX-OT has a rule that says “6 sets for big muscle groups, 4 sets for small ones”,
and thats wrong. It says “6-9 sets per bodypart”.

#10

alright homie, here is a direct link to max-ot arm training guidelines, notice the 4-5 sets?

http://www.jeffwillet.com/newsite/2011/08/awesome-arm-training-tips/

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-

#11

[quote]IrishOak wrote:
alright homie, here is a direct link to max-ot arm training guidelines, notice the 4-5 sets?

http://www.jeffwillet.com/newsite/2011/08/awesome-arm-training-tips/

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.

Anyways, thread can be closed.