Starting Max OT - Need Advice.

[kronik]

Ive had a look around for Max OT warming up but its hard to search for with the minimum characters being 3. So I'll ask away....

If I do this on a Monday (Bearing in mind, I'm gonna do Max OT 3 days a week) Is there too much warming up here? Maybe I shouldnt wamr up for my back twice?

Back Routine

Bent Over Rows
Set 1 (Warm Up) – x12
Set 2 (Warm Up) – x10
Set 3 (Warm Up) – x6
Set 4 (Weight Accumulation) – x3
Set 5 (Weight Accumulation) – x1
Set 6 (Muscle Building) – x5
Set 7 (Muscle Building) – x5

Good Mornings
Set 1 (Warm Up) – x12
Set 2 (Warm Up) – x10
Set 3 (Warm Up) – x6
Set 4 (Weight Accumulation) – x3
Set 5 (Weight Accumulation) – x1
Set 6 (Muscle Building) – x5
Set 7 (Muscle Building) – x5


Biceps & Forearms Routine

Alternative Dumbbell Curls
Set 1 (Warm Up) – x12
Set 2 (Warm Up) – x10
Set 3 (Warm Up) – x6
Set 4 (Weight Accumulation) – x3
Set 5 (Weight Accumulation) – x1
Set 6 (Muscle Building) – x5
Set 7 (Muscle Building) – x5

Reverse Dumbbell Curls
Set 1 (Muscle Building) – x6

Straight Barbell Curls
Set 1 (Warm Up) – x12
Set 2 (Warm Up) – x10
Set 3 (Warm Up) – x6
Set 4 (Weight Accumulation) – x3
Set 5 (Weight Accumulation) – x1
Set 6 (Muscle Building) – x5
Set 7 (Muscle Building) – x5

Barbell Wrist Curls
Set 1 (Muscle Building) – x10

Dumbbell Wrist Curls
Set 1 (Muscle Building) – x10

Feel free to offer other advice if things look a little out of shape.

[grambo]

thats your whole back routine?


i follow max-ot as well, a little bit loser than that, i cut the warm-up/weight acclimation down a bit. Although, as max-ot says never warm-up the same muscle group twice. So, technically the upper and lower back could use a seperate warm-up.

[Jiddu]

That guy makes the most stupid sweeping statements with absolutely no references at all.

I seriously urge you to throw away Max OT, even more so if you arent that educated in body mechanics and muscle physiology.

[kronik]

Originally Posted by grambo

thats your whole back routine?

Afraid so, I had to kick out a one technique because I dont have the correct equipment. If you have any recommendations at what else I should do, feel free to comment...

Originally Posted by grambo

i follow max-ot as well, a little bit loser than that, i cut the warm-up/weight acclimation down a bit. Although, as max-ot says never warm-up the same muscle group twice. So, technically the upper and lower back could use a seperate warm-up.

So really from that, I should remove a warm up from by Bicep routine. No there's no need to warm up for the Straight Bar Curls.

Thanks for the advice.

[kronik]

Originally Posted by Jiddu

That guy makes the most stupid sweeping statements with absolutely no references at all.

I seriously urge you to throw away Max OT, even more so if you arent that educated in body mechanics and muscle physiology.

Quite a statement, how do you train mate?

[Symzie]

But he does have a point, 17 sets for arms - 14 sets for back :confused:

[JawD]

Ive done Max OT for 7 weeks and have just changed to my own using their basics. I Found Max OT great and did see good results. If you can overlook their product plugging then its a good programme.

I would still warm up your biceps, but dont count warmup sets as working sets. That means the above is 5 sets for biceps and 4 for your back. The back routine there looks very light? I'm sure there was more than that when I done it.

[Symzie]

That means the above is 5 sets for biceps and 4 for your back

Ok, but my point is, why would anyone want to do more sets for biceps than for back, the back has to be 20 times the size of the upper arm

[grambo]

Originally Posted by Jiddu

That guy makes the most stupid sweeping statements with absolutely no references at all.

I seriously urge you to throw away Max OT, even more so if you arent that educated in body mechanics and muscle physiology.

"There is no need for repetitive warm-up sets for the same muscle group within different exercises."

http://www.freedomfly.net/Documents/MAX-OT.pdf


if you knew what max-ot was, which it's apparent that you dont, you're opinion would have a tiny bit of relevance. Without any support for what you said, you're comment is a complete waste.



Definetley warm-up your biceps, but not twice. It applies to any muscle group being used in succesion. Your arm workout would end up like this...

Alternative Dumbbell Curls
Set 1 (Warm Up) – x12
Set 2 (Warm Up) – x10
Set 3 (Warm Up) – x6
Set 4 (Weight Accumulation) – x3
Set 5 (Weight Accumulation) – x1
Set 6 (Muscle Building) – x5
Set 7 (Muscle Building) – x5

Reverse Dumbbell Curls
Set 1 (Muscle Building) – x6

Straight Barbell Curls
Set 1 (Muscle Building) – x5
Set 2 (Muscle Building) – x5

Barbell Wrist Curls
Set 1 (Muscle Building) – x10

Dumbbell Wrist Curls
Set 1 (Muscle Building) – x10

Kronik, what equipment do you have access to?

[genEus]

Is there a rule on how to find those warm-up weights, relative to, let's say your muscle building 4-6 rep weight? Or is this just trial and error? I'd hate to "lose out" on even one workout by simply wasting it on trying different weights. Hehe, but then, maybe I really should do that?

[grambo]

if you read the link i posted, it does a break down for a bench routine, and the precentages used for the various sets.

[Todd]

When doing Max OT, back should be done with between 6-7 total working sets(these exclude warm-ups and an acclimation set). Biceps should only entail 4-5 total working sets.

Do about 2 warm-ups with light weight, then 1 acclimation set that is close to your working sets poundage - do your accimation set for about 1-3 reps only. Then go onto your working sets (usually 1-3 in total) for each exercise. That is all. In no instance should your number of working sets for biceps be equal to or more than the number of working sets you do for back.

A good sample bicep workout would look like this:

Standing Barbell Curls

2 warm-up sets of 10 reps
1 acclimation set of 3 reps
2 working sets of 4-6 reps

Hammer Curls

2 working sets of 4-6 reps


E-Z Bar Curls

1 working set of 4-6 reps

DONE!

[kronik]

Originally Posted by grambo

Kronik, what equipment do you have access to?

Thanks for re-writing my plan.

As for my equipment, well I lift from home and have Dumbell's, Barbells & a bench. I dont have any cable's, although I'd like to get some. Im after a bar I can put from wall to the other (or inbetween a door frame) so I can do Pull Ups etc.

[Jiddu]

grambo-
With no support for my claims? and you read that 165 page document with not ONE reference to any published paper and tell me I dont support my claims? Where the hell is the logic in that.

From my short post I dont think you can deduce anything about what I do or dont know.

Look, before this goes overboard..

The concepts aren't new.
He just puts his own twist on it with some unsound advice.

kronik-
In this case its probably not, although how I train could be irrelevant. The most educated people I have met in this sport, train very little, if at all. Maybe keep that in mind in the future.

[grambo]

Originally Posted by Jiddu

grambo-
With no support for my claims? and you read that 165 page document with not ONE reference to any published paper and tell me I dont support my claims? Where the hell is the logic in that.

From my short post I dont think you can deduce anything about what I do or dont know.

Look, before this goes overboard..

The concepts aren't new.
He just puts his own twist on it with some unsound advice.

kronik-
In this case its probably not, although how I train could be irrelevant. The most educated people I have met in this sport, train very little, if at all. Maybe keep that in mind in the future.

ok...cool...i'll calm myself down

so basically you are disagreeing with max-ot altogether? Just pointing out the suggested fine points of the program.

If you dont agree, thats cool, there are a couple people here who follow the programs outlines(Todd can talk about it more eloquently than i can). I dont know whether I completley agree with it all, but for me its a good basic outline planning my workout.