Week 6 of max ot training

Trix · 05-Mar-06, 10:43 PM

When one reaches the 6th week of max ot training one runs into a 3 days routine instead of the usuall 5 days.

My question is if my schedule allows me to do the 5 days routines should i still switch to the 3 day routine ?

Lunaris718 · 06-Mar-06, 12:56 PM

you could throw some cardio into the other days if you want to go to the gym.

but according to the max-ot faq, the program should be follow exactly the way it says

Trix · 06-Mar-06, 01:35 PM

It's just that week 6 states this is an alternative workout routine for those who cannot do 5 days.

None the less i figure it would be a good change up and am going to do it. I also plan on doing wht you suggested and throw in my cardio on my days off.

booze · 06-Mar-06, 09:29 PM

how is it going so far trix?
how long does each of your workouts usually fan out to be, and how are your gains going?

im starting max ot on monday so any tips or anything you could tell me would be great thanks.

Trix · 06-Mar-06, 10:16 PM

Quote:

Originally Posted by booze

how is it going so far trix?
how long does each of your workouts usually fan out to be, and how are your gains going?

im starting max ot on monday so any tips or anything you could tell me would be great thanks.

the actuall workout including warmup takes me about 40-60 minutes. I have noticed big time improvements but then again i hadn't worked out in years so technically any kinda workout routine would have been a change for me.

I am actually at the 2 month mark now ( march 10th ) but only on week 6 of max ot, i actually did week 1, 3 times to get a feel for it since i had not done any kinda weight training...

Over all i am pleased with my results so far... keep in mind i also do max ot cardio ...

I was at 250lbs and 32% BF when i started, i am now at 234 lbs, and 29.5% BF, I have lost about 2-2 1/2 inches on my waist so i am happy about that.
I am planning on taking pics at the 3 months mark and measurememnts and will put them up on my site. At that point you can see and compare what 3 months of max ot did for me

booze · 07-Mar-06, 06:40 PM

excellent, sounds great so far
thanks

**.V.** · 07-Mar-06, 08:52 PM

Trix, that IS an alternative. I've been doing the same workout based on the max ot plan for a year now. Same exercises, week after week...I'm still making progress. I can't adapt to the various exercises they give because I just have home equipment and have mostly only free weights to work with.

Todd does Max OT and has some damn fine results to show for it. I believe instead of "to the letter" He has his own variation of it working for him.

The main things to remember are the Max OT basics:
1. One body part/day
2. Loose form - don't over-isolate
3. Low volume - about 3 sets of 4-6 reps/exercise (6-9 heavy working sets/ body part).
4. If you can't lift it 4 times, it's too heavy...if you can lift it more than 6 times, it's too light.

Stay with these 4 basics and you can have a blast adapting Max OT to your own personal needs.

BTW, your progress to date is excellent. Keep up the good work.

Trix · 07-Mar-06, 10:48 PM

Quote:

Originally Posted by a_welch503

Trix, that IS an alternative. I've been doing the same workout based on the max ot plan for a year now. Same exercises, week after week...I'm still making progress. I can't adapt to the various exercises they give because I just have home equipment and have mostly only free weights to work with.

Todd does Max OT and has some damn fine results to show for it. I believe instead of "to the letter" He has his own variation of it working for him.

The main things to remember are the Max OT basics:
1. One body part/day
2. Loose form - don't over-isolate
3. Low volume - about 3 sets of 4-6 reps/exercise (6-9 heavy working sets/ body part).
4. If you can't lift it 4 times, it's too heavy...if you can lift it more than 6 times, it's too light.

Stay with these 4 basics and you can have a blast adapting Max OT to your own personal needs.

BTW, your progress to date is excellent. Keep up the good work.

Thanx a_welch503, always love reading your posts. Actually this change of 1 day ON , 1 day OFF actually works out great for me right now. I just started renovating my basement, and will be at it for the next month or so, so like this it works out perfect as i can concentrate totatly at least a couple of days on the basement without having to worry about hitting the gym, and boy do you get a workout out of remodeling /renovating a basement of a 60 year old house

I actually felt more tired today then i did on the days i went to the gym

**.V.** · 07-Mar-06, 10:54 PM

Renovating is certainly a chore. My house was originally built in 1923. It was a boarding house at the time. The back half was torn down and buried somewhere in the back yard about 20 years ago. Now it's just a regular sized 3BR house. 14 years ago, it was refurbished by me, and not very well...now some of that work is due for a do-over. What the heck, it's paid for - the beauty of an old fixer-upper they are cheap. I feel for ya with the work you are doing.

**cursor** · 08-Mar-06, 08:16 AM

Quote:

Originally Posted by a_welch503

The main things to remember are the Max OT basics:
1. One body part/day
2. Loose form - don't over-isolate
3. Low volume - about 3 sets of 4-6 reps/exercise (6-9 heavy working sets/ body part).
4. If you can't lift it 4 times, it's too heavy...if you can lift it more than 6 times, it's too light.

... and don't neglect the warm-up and acclimation sets (to avoid injury)!