Max-OT confused

[Shikacaca]

I have searched the forums for Max-OT but still have one question, although it may be a stupid one?!

I downloaded and read over the Max-OT program from the ast-ss.com website and I'm confused on one part.
It starts on Week 1 then doesn't say a workout for week 2, then something different on week 3, then nothing on week 4, and so on

I'm assuming that during the even weeks you just duplicate the workout from the previous week? Or do you/could you continue the same workout for the entire Max-OT routine?

Thanks everyone!

[RJ2208]

Week 1 and 2 are the same workout, week 3 and 4 are the same

[Shikacaca]

sorry another maybe stupid question:

after week 3, there is nothing until week 6 when it introduces a new 3-day split routine, getting away from the 5 on 2 off routine. this is scheduled for 2 weeks then on week 8 it introduces some guy named Jeff Willet's routine. This now does not change from weeks 8-12 until it is over.

Is this the normal Max-OT routine? Or am I missing something? It just seems very odd the way it is worked out? Does anyone have any other links to the Max-OT routine, other than ast-ss.com that may better explain it

thanks again

[.V.]

Pick your lifts to use for your program. For example (and this is just an example)

Legs
Squat
SLDL
Calf raises

Arms
BB curl
Skull Crushers
DB Curls
Tricep Pushdowns

Back
Conventional deadlift
Bent Over Row
Pullups

Shoulders
Shrugs
Upright Row
Overhead Press

Chest/Abs
Flat bench press
Incline bench press
Cable crunch 3-4 sets of (8-10) reps.

Do each of your exercises in 2-3 sets of 4-6 reps each. When you can do 6 reps with good form for all of your sets for an exercise, it's time to increase the weight.

There are several sample workouts somewhere on the ast site that lay it out a bit differently, but this is really all there is to it. Don't try to read too much into it or make it more complicated than it has to be.

Max OT is simply a low volume, high intensity, one major body part/day program that is brutally effective for trashing the part being worked so well that you need a week to recover from it. End result, you get bigger and stronger.

[RJ2208]

But what if you are currently on max-ot and want to start cutting. Do you suggest to keep doing this program but obviously add some cardio afterwards? or do you suggest doing something else

[.V.]

Like it says on the AST site. Max OT lifting one workout, 8 hours later (or prior...whatever works for ya) Max OT cardio. Do this with a slight caloric deficit and you will slowly burn fat while sparing what muscle you can.

I actually think Max OT is a great muscle sparing way to cut because you are working so heavy with such intensity. More stimulation to keep muscle. Remember muscle is wasteful of energy so the body will dump what it feels it can do without if it feels deprived. If you are lifting heavy, it doesn't feel it ca do without it.

During my big 1-1.5 year cut, I actually managed to add a tiny bit of muscle at the same time I was burning fat. Not possible? So they say, but it did happen.

[richard82]

i think max OT is a good program to be on no matter if you are bulking or cutting.

Keep your lifts the same, just make a decrease in the calories you consume, and an increase in the cardio you perform

[Punisher]

Sorry for bringing up such an old thread but my question is somewhat similar. When you hit weeks 8-12 the only work out routine introduced is the Jeff Willet's Max-OT Training Routine. Does one do that routine for those 4 consecutive weeks? 8 to 12 or do we create our own routine based on the max-ot basics for those 4 weeks?

[westside24]

good question..... I bet Todd would be the best person to ask abou that, but he dont get on here much, you might wanna drop him a PM

[.V.]

Originally Posted by Punisher

Sorry for bringing up such an old thread but my question is somewhat similar. When you hit weeks 8-12 the only work out routine introduced is the Jeff Willet's Max-OT Training Routine. Does one do that routine for those 4 consecutive weeks? 8 to 12 or do we create our own routine based on the max-ot basics for those 4 weeks?

If you follow the max ot principles, you can create your own. Just look in the exercise selections and choose the ones that work best for you.

Or you can just follow Willet's routine if you like.

If you stick with the methods they've described, it should be pretty effective for you. Just don't forget the time off...it is mandatory.

[Punisher]

Thanx .V. I have decided to try doing my own routine based on the max-ot work out. Will run on it for 3 weeks as I will be going away for 3 weeks come May 2nd.

I have bulked up really nice since starting max-ot. I think when i come back from my vacation I might be looking at cutting up.