MAX OT question

[Chevy409]

How important are the one week breaks you're supposed to take after 8 weeks of trianing? Is it more of a guide or a must? I hate not going to the gym.

[MostMuscle]

A week's rest is beneficial after 8 weeks on any program.

If you aren't good at taking the week off, maybe deloading is something you might find more to your liking. Kyle is an expert at explaining the concept and I prefer it to taking time off.

[Todd]

If you are doing Max OT, then a week off is a MUST! Deloading if following Max OT won't do a thing... total rest is a MUST if training Max OT style, because of the ongoing rise of intensity and the heavy heavy loads that you continually lift in the gym for 8-10 weeks straight.

Believe it or not, this rest period is perhaps one of the most crucial apsects behind Max OT or any program where you are continually applying maximum intensity for an extended period of time. You will actually fully recuperate and GROW, sometimes coming back stronger than before the week break. I can personally attest to this.

If you do not take the week break, you run the risk of becoming overtrained, and your results will suffer if you continue training Max OT style. Just a warning.

[Chevy409]

Thank you all for the replies. Sounds like I should heed to this warning. I guess the one good thing from taking a week off is I always come back fired up and ready to tear the gym down.

Todd, how will I actually know if I'm overtraining? Are there sure symptoms, like being tired, not being able to move up in weight, stuff like that? Should I keep taking whey during this week off? Thanks again.

[abarlament]

Todd is there a reason you think deloading (which is meant for supercompensation, and to DISCOURAGE overtraining) could cause overtraining?

I don't see how MAX-OT style training (few sets, few reps, once every 7 days) could cause overtraining of anything except the CNS, which can recover by using deloading principles.

[Todd]

Originally Posted by abarlament

Todd is there a reason you think deloading (which is meant for supercompensation, and to DISCOURAGE overtraining) could cause overtraining?

I don't see how MAX-OT style training (few sets, few reps, once every 7 days) could cause overtraining of anything except the CNS, which can recover by using deloading principles.

Once you've gotten into training Max OT style, you'll quickly see that even tho the sets, reps and overall volume is low, the intensity is extremely high. And it is extremely high simply because you are able to take advantage of the low sets, reps and volume, allowing you to concentrate and channel all of your energy into fewer sets, reps and volume, compared to higher volume training styles. Because you only have a 4-6 rep range to work in, you are then able to lift heavier weights overall for all your sets. Your sets are short, so you are forced to make the most out of them.

When you apply all the principles within Max OT, you will find yourself training with an intensity you could only dream of having, especially when you are forcing yourself to lift 1-2 more reps, or up the weight slightly each and every week. After 8 or so weeks of this, your muscles and CNS will definitely need a break. Both your CNS and your tendons, muscles, etc., will undoubtedly benefit from NO lifting and strenous exercise during that week off.


There are two reasons why I would not deload if doing Max OT.

1) Full rest is required after training so intensely for 8-10 weeks straight. Deloading is not full rest, so you will not fully recuperate during this period.

2) By deloading, you are only simply providing a lesser resistance to your muscles. By taking a full week off, you allow your CNS and muscles to fully rest and even grow during this time. In most cases you will come back stronger....PLUS, you have not provided a lesser stimulus to your muscles by deloading...you will most likely be able to pick up right where you left off with your current poundage. At most, you might need to take the first week back to work in the upper rep range (6 reps) for your lifts, in order to acclimate your muscles back into the swing of things, but then by the 2nd week, you should be right back where you were before the break, and you continue on your way. (Hence, there was no need to deload and lift lighter weights, or increase volume or reps, etc).

Max OT, is built upon the foundation of always lifting your heaviest within the 4-6 rep range, and not having any reason to cycle or lift lighter weights for the sake of "cycling" or as a form of rest to your muscles or CNS. This is why 2 days in a row are taken off every week, each muscle gets worked ONCE per week, and you take a full week off every 8-10 weeks (or whenever you feel you are becoming drained or stagnated). To me, this makes more sense than cycling...because you are always moving forward, never lifting less weight than you did last week, and even during your week off you are still growing in strength and size, while letting your CNS and muscles fully recuperate and adapt.

The 1 week off also allows your mind to fully recuperate, as well as your body. Believe me, I would rather go hard all the time, then take a week off and be mentally and physically fresh ...eager to hit the weights and have gained strength and size during my break...all while never having to take a step back in lifting lighter weights, upping my reps or volume. To me, none of that is necessary. But, that is just my opinion on the matter and what I've found to be true through my experiences.

Believe me, for my first 9 years of bodybuilding, I cycled my intensities, my loads, etc...I tried various workout routines, day off schemes, etc....and although I did get good results from various things throughout those years, none of those results compare to what I've experienced following Max OT closely.

Complete time off is just as important (if not more so) than being in the gym training. You grow on your days off, while you sleep, and during scheduled rest periods. This is especially true when you are training with ultra high-intensity....and if anyone does not know what I am talking about, I say just try Max OT...follow it's principles to a "T" and stick with the program for 4 months. And then, see what happens to you if you skip out on taking a full week off from lifting after 8-10 weeks of straight training Max OT style. I bet you will begin to regress in your strength, and size ....even if you deloaded...I guarantee it actually.

A lot of people seem to think that Max OT just can't work the muscles that well, simply because you only work them once every 7 days using few sets, few reps, and low overall volume. Well, that couldn't be farther from the truth! I think you are able to work the muscles far better with Max OT than with a higher volume, higher rep and/or set approach. I truly feel that I am now capable of working the muscles harder, more efficiently and with more intensity than ever before, since adopting Max OT.

For some exercises, the workout outline only calls for 1-2 sets, so I have to make sure that I put 100% effort and intensity into that set or those 2 sets...because i know I won't get another chance to stimulate growth for another week. So it forces you to work your hardest...and you can, because of the low volume approach. It allows you to hit it hard and efficiently. And because you train yourself to always up the intensity, to work a little harder and smarter, you then have to compensate for that approach by taking enough complete rest time when needed. And as far as I am concerned, if I can fully recuperate mentally and physically, grow, and gain strength on my week off without sacrificing my applied loads, then that is a smarter approach or me. Just my opinion tho!

[armorforsleep]

Is it just me or whenever someone reads a post by Todd, they feel like hitting the gym right now and giving 150%?

I agree with the MAX-OT principles thus far but would like to further emphasize the mental aspect of the 1 week rest. I have recently completed my first MAX OT week cycle and these few rest days of cardio are a much needed relief. I can only imagine after 8 weeks, how much your mind would just need to take a load off.

[MostMuscle]

Originally Posted by Josephina

Is it just me or whenever someone reads a post by Todd, they feel like hitting the gym right now and giving 150%?

I agree with the MAX-OT principles thus far but would like to further emphasize the mental aspect of the 1 week rest. I have recently completed my first MAX OT week cycle and these few rest days of cardio are a much needed relief. I can only imagine after 8 weeks, how much your mind would just need to take a load off.

With each post Todd makes I think more and more that he is on the AST payroll...lol.

Originally Posted by MostMuscle

With each post Todd makes I think more and more that he is on the AST payroll...lol.

Maybe not yet....but I'm sure he would like to be, lol.

Not that there is anything wrong with having a goal....

[Todd]

I would love to be on their payroll! LOL! Who knows, maybe one day! LMAO!

[Firehawk]

I really do like MAX OT. I Private Messaged Todd about the poundages that I have increased on and he was pretty amazed at my gains, and i am trying to CUT righ tnow lol. I really can't wait to try this program when i actually eat to bulk.

I have been doing it for 14 weeks now and i really do like it. I have worked with intensity levels i never thought I had in me. It seems lately that once I am into a set, I zone out and get completely focused on what I am doing. I was NEVER like taht before.

And about that week off, my lifts were going backwards for 2 weeks until I took that week off, felt alot better, and i'd say within the 3rd week I was having soo much intensity in my workouts it was ridiculous.

[Chevy409]

Sweet, thanks guys.
Any input on the protein during week off?

[Todd]

Keep your protein intake as high as you'd normally have it when training. Your calories can remain pretty much the same, and if anything, you can slightly decrease the calories A LITTLE. This decrease should come from mostly complex carbs....that would normally be consumed during your 2nd and 3rd post-workout meals.

Keep supplementation ongoing (creatine, glutamine, whey protein, etc) during your week off....remember, during this time, your body is recovering, and GROWING...so meal/supplementation frequency and timing is as important as ever.

[abarlament]

Todd, wouldn't you agree that doing some form of GPP or light weight, high repetition workouts would be beneficial to muscle and tendon (especially tendon and ligament) recovery because they stimulate increased blood flow as opposed to doing nothing?