Max-OT not making sense

[Maxgain]

Ok second time writing this dam broadband connection so ill keep it short.

Max ot is meant to take 30 -40 minutes however there is an average 2.5 minute gap between each set.
I did bis tris and abs tody about 40 minutes without even working out. Todays workout took 1 hour.
Anyone?

Maxgain

[Todd]

The guidelines of 30-40 whatever minutes per workout is just that, a guideline. Not every single one of your workouts are going to be within that time frame...some may be within, some may be longer, like closer to 1 hour.

Either way, that is fine.

Also, as time goes on, you will actually get more efficient at doing the Max OT routines and therefore your time in the gym will become shorter. As long as you don't chat, or waste time, you should be able to finish in about 1 hour or sooner.

After 1 hour, cortisol levels rise and your mind's focus and drive begin to deteriorate. That is why Max OT focuses on getting your ass in the gym, hitting it hard and getting out to eat and recuperate...cuz after one hour you will no longer be able to give each of your sets 100%...and if you're not able to give 100% in the gym, then you're wasting time.

[skyman]

Yes it's tough to get everything in. I try to rest a lot less during warmup sets.

So with a 3 minute rest, figure 4 minutes per set total with gives you about 10 sets total. This usually adds up to for me about 3 different excercises at 3 sets each.

[Todd]

Nobody said Max OT was easy!

[Maxgain]

Thanks for replies, however I could easily speed workout but should i it specifically says 2-3 minutes rest between each set for good reason ie to maintain strength.
However for chest day it only took me 25 minutes so i suppose it will just depend on the workout.

And you can say that again about it not being easy shoulders tomorrow dont know how can barely move from chest legs and arms

[Todd]

Originally Posted by Maxgain

Thanks for replies, however I could easily speed workout but should i it specifically says 2-3 minutes rest between each set for good reason ie to maintain strength.
However for chest day it only took me 25 minutes so i suppose it will just depend on the workout.

And you can say that again about it not being easy shoulders tomorrow dont know how can barely move from chest legs and arms

Yah, they give a 2-3 minute rest period between sets as a guideline only. It will depend, like you said, on what body part(s) you are working that day, as well as how quickly your body is able to return to normal breathing patterns. If you seem to recover within 1 1/2 minutes between sets for biceps, then go for your next set right then. If you're doing legs and you need to take 3 minutes or a bit longer for rest, then do so. The 2-3 minutes is just a guideline for you to follow....so try and follow that, but if you need more, then obviously take it, if you don't then hit your next set when your breathing is returned to normal.

I know personally, I NEED the 3 minutes or more when doing dead lifts and squats. For other exercises for body parts like arms, shoulders, etc, I am good to go in about 2 minutes rest or less. Just depends on when my breathing is returned to normal. This should be an automatic thing after awhile...you shouldn't have to time it or think about it much. You'll just know when it's time to go again for your next set.

[.V.]

For me - it's 1-2 minutes for biceps, 5 minutes for squat/deadlifts.

One tip I got from some powerlifters - which I will be applying to my max ot workouts next time I'm on that was to change my warmup/acclimation a little.

very light 10 reps, 50% 3 reps, 70% 2 reps, 80-90% 1 rep. Get to the working sets. Granted, that may not be enough to warm the muscles up properly for everyone, but my muscles are small and get warm quickly.

[aptar]

for warm up what should you be at 50% 60% 70%

and for max-ot instead of waiting between exersises what do you think of going bi tri bi tri bi tri or should you go bi bi bi tri tri tri cause i find i'm stronger if i rotate

any thoughts?

same for legs (quads and hams) torso (chest and back) lower torso (abs and lower back)

top torso...... (traps and shoulders)

[.V.]

I have to alternate and take rest breaks too.

[Todd]

Originally Posted by aptar

for warm up what should you be at 50% 60% 70%

There is no set % of what you should be at for particular warm-up sets. Warm-up sets if using Max OT should be done like this:

warm-up sets = light weight used so that you can get 10 or so reps easily. This is just to get the blood flowing. In no way should you be working the muscle or tiring it out during these warm-ups.

Acclimation set(s) = Depending on how your muscles feel and the amount of sets you feel you'll need to get your muscles acclimated properly for the heavy working sets to follow, is what should determine how many acclimations you do. Personally, I mostly only do 1 acclimation set before going onto my heavy working sets.

Acclimation set(s) should be within around 10 pounds or so of what your working sets weight will be. So, for example if your working set weight on bench press is 185 lbs., then your acclimation set(s) should be right around the 175 lbs. mark.

and for max-ot instead of waiting between exersises what do you think of going bi tri bi tri bi tri or should you go bi bi bi tri tri tri cause i find i'm stronger if i rotate. any thoughts?

You will most definitely get more out of each set for each body part if you do 1 set, then rest, then do another set..all for the same body part, before moving onto the next body part. Also, sticking with one muscle group before moving onto the next will allow you to concentrate on that one muscle group solely and generate more intensity. Just a thought.

Again though, it is up to you. Nothing in life is set in stone.

[aptar]

Originally Posted by Todd

Acclimation set(s) = Depending on how your muscles feel and the amount of sets you feel you'll need to get your muscles acclimated properly for the heavy working sets to follow, is what should determine how many acclimations you do. Personally, I mostly only do 1 acclimation set before going onto my heavy working sets.

Acclimation set(s) should be within around 10 pounds or so of what your working sets weight will be. So, for example if your working set weight on bench press is 185 lbs., then your acclimation set(s) should be right around the 175 lbs. mark.

so if the manual says 2 working sets that doesn’t included the 2 - 3 warming and acclimation sets before that doing 10 pounds less then your 4-6 max seems like alot how many reps do you do?

what my understanding was do 2 warm up sets (per muscle group) then go straight into working sets because if your not overloading your muscles your fatiguing them and overload is what builds muscle

right.............

thanks again

[tweeter]

when doing warmup/accumative sets i only keep about 1 min between them, resting more then that i find is a waste because im not really "working" my muscles like i am when doing heavy sets. for those i do 2 mins, that will keep you to ur 40mins or should :

[Maxgain]

Im going to put this down to not training in 4 weeks but at the moment this seems like some gearhead workout. I am in BITS from it and need a minimum 10hrs sleep a night to recover. Have to leave back today arm has gotten too sore to do it.
However it is prob due to lack of recent training.

How do ye find doing shoulders the day after arms when your triceps are sore???

[Firehawk]

Originally Posted by aptar

so if the manual says 2 working sets that doesn’t included the 2 - 3 warming and acclimation sets before that doing 10 pounds less then your 4-6 max seems like alot how many reps do you do?

what my understanding was do 2 warm up sets (per muscle group) then go straight into working sets because if your not overloading your muscles your fatiguing them and overload is what builds muscle

right.............

thanks again

You can't throw a blanket statement of saying "just do 2 warmup sets". If you squat 100 lbs, then fine. But if you squat 500 lbs, it's going to take alot more warming up get to your working sets. I do not think it's smart to do an acclimation or warmup set 10 lbs awway from your actual working sets, but that's jsut from my experience. I think that's too close to a work set and will cause SOME fatigue. You should try to be as fresh as possible when you get to your working sets.

I personally don't like doing high reps to warm up.

[.V.]

Originally Posted by Maxgain

I am in BITS from it and need a minimum 10hrs sleep a night to recover.

Sounds like you are doing it right. Max OT is tough. The name Maximum Overload is a hint.

Originally Posted by Maxgain

How do ye find doing shoulders the day after arms when your triceps are sore???

Again, it's tough. However, one thing I noticed when I was doing it was that the sore parts working to assist the next day on the new parts being worked - got better after the new workout. Maybe something like better blood flow to enhance recovery or something.

I'd hit back after shoulders - they would be almost unusably sore when I started - especially my traps. After deadlifting, traps would be nice and stretched out and feel soooo much better.

Or maybe it was just the new pain taking my mind off of the old pain - either way, it worked.