Max OT Modified?

[Pigsel26]

In my last post, I was referred to the Max-OT track and after reading through the documentation, it seems to fit my issues. I spend too much time working the muscles too much and yet don't seem to get the results I would hope for. My only issue is that the Max-OT calls for a 5-day program, which unfortunately I cannot do at the moment (I can only workout on Sun, Tues, Thurs and Sat), which I split the exercises off into 2 days, alternating. After I graduate, I might even have a smaller amount of time to visit the gym, so I am wondering if I take the aspects of the Max-OT, with the intensity and set design, but stray away from the minimal group exercises per day and rest duration, will I get decent effects? I am not looking to get huge, but have found myself stuck on the same weights and not really challenging myself.

I also plan on trying to stay true to my caloric intake and protein needs from now on. I have some whey protein, but would creatine also help in efforts (my only issue is I don't want to look puffy)?

[cursor]

Read: Max-OT Exercises and Modified Training Routines: Part 1, at 'Week 6' of the Max-OT documentation.

[Pigsel26]

Great, that looks pretty good. My only concern is that, even though I am willing to put faith in this, to me, it just seems odd that each day contains so little. My old routine would consist of lengthy circuits, often repeated at times. But I guess I just have to believe in it and give it my all...nutrition wise too.

[cursor]

Success with Max-OT will come only if you apply the required intensity. That's what it's all about. Basic rules are:

1. Workouts last 30-40 minutes
2. 1-2 muscle groups per session
3. 6-9 heavy sets per muscle group
4. 4-6 reps per set
5. Rest 2-3 minutes between sets
6. Train each muscle group every 5-7 days
7. Take 1-week break every 8-10 weeks

[artwisted]

Pigsel, take my word for it this program works.
Allthou i never did much of the cardio i am pretty strong.
When i started this program i was benching a plate and a quarter.
Now i am benchin 2plates and a quarter, and maxing at 3 plates.

[.V.]

Cursor, is there a link you don't know, a workout plan you aren't familiar with, or a nutrition issue you don't know something about?

I'm glad you have time to post again lately - your knowledge is most helpful.

[Pigsel26]

Thanks for all the info. I will definately try this out, with the modified routine for the 3 or 4 days a week. My other concern that I forgot to ask about is the caloric intake amounts. I did the calculations and it says I need 2465 calories, 327 g. of protein, 216 g. of carbs and 27 g. of fat. That's an awful lot, especially for the protein. I have been drinking a protein shake after each workout in the past, but that makes no where near 327 g. How could I even get close to that amount without chugging down about 8 protein shakes a day, which would become quite costly as well?

[cursor]

Originally Posted by a_welch503

Is there a link you don't know, a workout plan you aren't familiar with, or a nutrition issue you don't know something about?

Hell yes ... that's what makes this stuff so fun! : As a single example, when MostMuscle referenced 'Dan John :: One Workout, One Lift', I immediately jumped over to T-Nation & read about it. While I was at it, I learned a bunch more about Dan John's exercise philosophies.

[cursor]

Originally Posted by Pigsel26

I did the calculations and it says I need 2465 calories, 327 g. of protein, 216 g. of carbs and 27 g. of fat.

Note that in the 12-week course they tell you exactly how those calories and macronutrients should be spread throughout your day. Read carefully. If you need more help, just ask (after reading, though : ).

[SoulDoubt]

I just read up on the MAX OT and think its a great way to work out.
So if you had to make a 5 or 6 day workout schedule, 2 muscle groups in each day, what would u do?

1) chest and tri
2) back and bi
3) legs and abs
4) ??
5) ??

just guessing here..but very curious

[KaiserSose]

SoulDoubt:

My 4 day workout schedule:

Shoulders and Abs
Legs and forearms/wrists.
Chest & tri's
Back and bi's.

Doesn't have to be 5 days or even six.

[.V.]

Originally Posted by Pigsel26

I did the calculations and it says I need 2465 calories, 327 g. of protein, 216 g. of carbs and 27 g. of fat. That's an awful lot, especially for the protein.

Pigsel26, when you get to doing the workouts and find your way to get the absolute maximum intensity from every rep - reach positive failure every set - and really do it the max ot way, you'll actually be using that much protein. I thought it was excessive too. But if you lift the way they reccomend, do cardio the way they reccomend, then you've got to eat the way they reccomend. It totally trashes the muscles working at that intensity level and you need the food for recovery. I my reccomendations which include over 400g of protein a day and only take 5 protein shakes a day. You don't have to buy their protein though...find something cheaper.

To see what I'm talking about - do it with your current diet. Then do it with their reccomendations. You will find that recovery is quicker and you'll only have DOMS on the tortured, I mean worked body part for a day or two instead of 4 or 5.

Remember doing it with their kind of intensity, you will be setting new PR's each workout - even the ones where you don't increase weight or reps - you will be improving the quality of each rep...doing it a little better each time. To make sure you don't miss it, search their site for the "anabolic nutrient timing factor" It will describe exactly how to bracket each workout with nutrition to support it and recover from it.

Good luck with it man, it's hard work but it certainly pays off.

[Pigsel26]

As far as the protein, with the high intake, should that amount of protein be taken each day, even on off days? Or a lesser amount on the off days and the full amount on workout days?

[.V.]

Something you'll have to work out on your own. The info from them about micronutrient amounts is just a guide - to be adapted up or down based on your personal needs. Personally, I eat the same every day...boringly...exactly...the...same...every...da y.

The idea from them though is that you need it for recovery. And the off days are your recovery days.

[cursor]

Originally Posted by Pigsel26

As far as the protein, with the high intake, should that amount of protein be taken each day, even on off days? Or a lesser amount on the off days and the full amount on workout days?

According to the Max-OT plan description you should:

1. Multiply your body scale weight (not lean mass ... wrong ... ) by 0.65 if you're a male, and (quicky looking at the reference info) ... oh crap ... they don't say what you should use if you're a female! DOH! (inexcusibly incomplete.) Multiply that product by 24 hours and you're supposed to know how many calories you should consume in a single day. For example, a 200-lbs male should consume 200 x 0.65 x 24 = 3120 calories.
2. Next, calculate the proper amount of protein carbohydate, and fat that you should eat: 53% protein, 37% carbohydrate, and just 10% fat. The same 200-lbs male should then consume 413 grams of protein, 287 grams of carbohydrate, and just 35 grams of fat.

As far as I remember, no adjustment/reduction is made on off-days. As a matter of fact, (as I recall) they say that you must maintain the same intake on non-workout days.

Read Week 4 in the documentation.