Hey everyone, new here, and I was looking for some advice from veterans. I’ve recently started doing Max OT and am liking the program, but it’s brought up some questions that I’m hoping someone can help answer.
First off, 1)What are your opinions regarding soreness? Should I always feel sore/unable to use a particular muscle group after working out? (within a day or so obviously) If not, how can I assess that I’m properly working my muscles? (preferably short term workout to workout basis, I know about ensuring I’m making strength and size gains over weeks/months)
Secondly, 2) Does anybody here have any recommended rep ranges and # of sets? I don’t just mean general workout wise, I mean advice regarding specific body parts even, I’ve increased my rep range for shoulders to ease the strain on my joints for example. Not only that, but I’ve heard a mix of differing advice regarding volume, with more sets for lower rep ranges, and while Max OT has been giving me good gains, I’m wondering if more sets would help to maximize any possible gains. I know that it’s variable and LIFT HEAVY + EAT HEAVY = GAINS, but I’d just like to get some general input from more experienced builders.
Finally, 3)How often should I be working out abs? Max OT has only one day for them, and I don’t feel much even with the addition of an exercise I haven’t done before. (which normally induces soreness) Once again I’ve heard a giant mix, from every few days, to every day, etc. This also goes back to my second question, because rep/set ranges are a really iffy thing for abs, especially when doing bodyweight exercises.
Don’t think this advice means I’m looking for an easy out or will abandon Max OT, I’m not planning to, I’m definitely going to stick to it for at least a few cycles. Rather, I’m just looking for some input regarding modifications if/when I start to hit a plateau. Thanks in advance to anyone who helps me out.
(Also this stuff is probably irrelevant but I’m not a complete newbie, I got serious about weight lifting about a year ago, having done a full body workout every other day for the past few years with some decent gains once I fixed up my diet and regiment a bit. My ideal build is probably a fitness model like Greg Plitt FYI.)