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Thread: Max OT, Any one try it?
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04-05-2011, 05:41 PM #1
Max OT, Any one try it?
Any one have any expiernce with Max OT training?I'm on my 2nd day and wondering what to except routine is listed below and excersises are switched every 4 weeks.Up until last week I was on a 5 day split with reps around the 8~12 range,I noticed my lifts were very weak so I figure I switch to this to get my lifts up.My main concern is will I gain muscle mass with this type of routine?
And yes my diet is perfect!
Max-OT
Training Split:
Monday – Legs
Tuesday – Arms and abs
Wednesday – Shoulders and traps
Thursday – Rest
Friday – Chest
Saturday – Back
Sunday – Rest
Weeks 1-4: Monday – Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Tuesday – Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps
Wednesday – Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps
Friday – Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps
Saturday – Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
Behind the Back Lat Pulldowns 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps
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04-05-2011, 11:19 PM #2
Any one do this or have done this type of training?results?
BTW I'm not using gear
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04-07-2011, 10:55 PM #3
Any one use this type of rep scheme?
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04-08-2011, 08:18 AM #4Junior Member
- Join Date
- Jan 2011
- Location
- Michigan
- Posts
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I do the rep and set range but break up it up differently by days and body parts. It is a good program though, you will see gains. Make sure you take the break as well.
I actually do
Legs
Chest
Back
Shoulders
Arms
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04-08-2011, 01:15 PM #5
Thanks man,did u see mass gains from it?I'm gonna stay on it for a month and see how the gains are if I like it ill stay on but if I don't gonna switch back to reg split
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04-09-2011, 11:22 AM #6Junior Member
- Join Date
- Jan 2011
- Location
- Michigan
- Posts
- 74
It will make you stronger, not sure how much mass it will add to be honest. Depends on where you are already are, how your body responds. I find that for mass I usually do better with 8-10 reps as opposed to 4-6.
Stick with it until the first break at least and see how it goes. I find it better to switch workouts up myself. I change my routine every 3 months.
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04-09-2011, 05:35 PM #7
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