Todd's "No F*cking Around" Workout!

[Jock]

I agree man, I think you should write a book about your style of training Todd! It seems to have worked for a lot of people. Including myself!

Jock

[Lucino]

Good Sh*t !!!!

[Todd]

Originally Posted by sparky

Todd, just wanted to say thanks for the great workout. I just finished my first week with it. Man I havn't been this sore in a long time. It was kind of tuff getting used to being done in 1/2 an hour but what a great workout. Just wanted to let you know also that in Dec M&F is an article that has a workout very similar to yours as far as reps and sets. I think they are monitoring the board and got it from you

Hey, I am glad you liked your first week of training this way, it is hard, no doubt, and getting it done in the 30-40 minute time frame is very hard, even for myself. Legs day and sometime back day go a little longer than I'd like (sometimes up to 50 minutes) because of the heavier work with more compound movements, but as long as you keep it moving at a good pace and don't chit chat or waste time in other ways, you know you are being efficient with your workouts.

The soreness is usually brutal, especially for the first couple of weeks, because your muscles are not used to this type of maximum overload. Just make sure to keep a good log of all your sets, reps and weights used per set and then try to beat your reps and/or weights with each successive training day for each body part. Small increments is the name of the game, but either way, you should be lifting a little more....either in reps within 4-6 or a little more weight added if you are getting 6 or more reps. Each time you workout, your goal is to build new muscle by placing a slightly higher demand on your intended muscle group. Charting out your workouts, lets you see just how well you are advancing. If you seem to not do as well one week compared to another for a particular body part, then think back to what could of caused this to happen. Lack of diet in previous days? Not enough water intake lately? Not get enough sleep? etc..

It's a great method of training, but in order to perform at your maximum each day and each week for each body part, you have to definitely make sure that you are on top of your diet, supplementation, rest and sleep. Because a "lack of" in any one or more of these areas will assure that you will not be getting optimal results and then you'll be blaming the training method for not producing more than desireable results. So remember, that 30-50 minutes or so is the spark for growth, and you must then support your efforts with everything else you do in the remainder of the 23 hours left in the day.

I am so glad you enjoyed the workout and that you were brutally sore! he he! Good stuff buddy!

[Todd]

Originally Posted by Jock

I agree man, I think you should write a book about your style of training Todd! It seems to have worked for a lot of people. Including myself!

Jock

I would write a book about it, but it has already been documented. This style of training is called MAX OT training! It was developed by AST and there are a handful of top drug-free amateur and Pro bodybuilders (including IFBB) that use MAX OT solely to further their physiques with amazing results to show. Go to the AST website to learn more about this method of training. To sign up for a free 12 week on-line program that you can follow go here and fill out the form and then read the entire outline week by week to get a way better understanding of it. It's all free to sign up. There is also a 6 month course you can follow after the 12 week one, which is free to do as well, where they have written out for you each and every workout. I usually just copy each week's workout into WORD and then move the columns over and add in a "lbs." section and then print it off and take it with me to the gym so that I can write in my reps and poundages for each set right after I complete them. Or you could go a step further and make yourself an Excel Spreadsheet of it all and keep track of things that way.

Also, once you are on the AST website, there is an "Ultimate Q&A" section, where you can type in keywords and then read questions and answers to commonly asked and wondered questions, and it's answered by either Skip La Cour, Jeff Willet or another pro bodybuilder, etc. Everything is answered logically and thuroughly. To me, their reasoning, theories and principles behind why they do the things they do make a ton of sense. Check it out for yourself!

[mustang GT]

Todd, thanks for that AST site. When I get back to my lifting, I'm gonna sign up for it. :thumbup:

[Karl]

I signed up and read the workouts, when you look at what they say it makes perfect sense and i wonder why i didn't do this sooner, expecailly going with the heaviest weight and going down instead of pyramiding up. Started this week and i am sore as hell. Thanks Todd for the link and info

[Todd]

mustang GT --- Todd, thanks for that AST site. When I get back to my lifting, I'm gonna sign up for it.

Originally Posted by Karl

I signed up and read the workouts, when you look at what they say it makes perfect sense and i wonder why i didn't do this sooner, expecailly going with the heaviest weight and going down instead of pyramiding up. Started this week and i am sore as hell. Thanks Todd for the link and info

You guys are both welcome, no problem! I am glad you guys like what you've read about the MAX OT way of training. And yah, I know, I still get sore as hell from the MAX OT workouts! Even though pure soreness is not necessarily a direct indicator of a fantanstic workout, rght now, my chest, quads, hamstrings and calves are all sore from my last two days of working out. But it's great, because you know you've given it your all for each set/workout and you've done it in the most efficient way. Now, it's just a matter of eating clean/often enough, and resting/sleeping adequately for your muscles to grow! :thumbup:

[ChrisH]

Todd-
I am going to be using your style of working out. It sounds good and seems yourself and others have received great results.

Are you signed up for the AST MAX-OT and follow their programs, or do you create your own workouts, and just follow their principles, etc.?

I understand your rest time between sets is 1min, and 2-3min for larger lifts. Is rest time being short really important? I usually cannot rest for a short period of time, without losing 2-3 reps for my next set, if the weight is kept the same. I think this may change as my muscles get more conditioned. What are your thoughts here?

[Todd]

Yes, I am signed up for the Max OT Programs and I follow their workouts....I am currently in the middle of their mapped out 6 month MAX OT program, and so far so good, I have enjoyed every workout of it with great results. After this, I will continue to follow their varioius programs that are posted within the different training journals of the handful of high level natural body builders that are a part of the AST corporation.

The rest time between sets is supposed to be between 2-3 minutes on average, but sometimes I find it difficult to complete the entailed workouts when using such a rest time between sets. So, for the smaller body part workouts that are less demanding per set, I stick to a 1-2 minute rest period and for such exercises as heavy squats and deadlifts, I tend to take a little longer to recover before doing my next set. I try not to waste any time between sets doing unecessary things, such as talking, daydreaming, screwing around etc....and as soon as I have my weights racked for the next set or my training partner is done their set, it is my turn right away.

I believe it is important to stick to the time frame of rest between sets they've listed just for the sake of keeping focus on the job at hand and to make sure your workouts are efficient as possible so that you can get out of the gym within your desired time frame. I mean, if you are breathing super heavy after a heavy heavy set of squats, well then you NEED to rest until your breathing becomes more normal, then get ready to take on the next set.

And yes, I do believe that aerobically and anaerobically, your body will become more efficient as it is forced to adapt to new conditions presented to it and therefore you will become more efficient at handling the workloads to come.

[ChrisH]

Todd-
Thanks for answering my first question.

I have another.

Is it more the principles and fundamentals (such as reps, sets, rest, advice, techniques, etc.) of MAX-OT that are important in helping build strength and muscle, or is it the exercise routines they provide. I am sure both are somewhat important, but, what if I were to use your workout listed below (which I realize is a MAX-OT routine), and just read through the basic weeks and gather all of their advice, etc., to use in my training.

In others words, I guess what I am asking is; will someone who uses their own routine, but uses MAX-OT training principles, etc., get the same type of results?

As I said - your workout below works very well for me, due to the exercises done on specific days, etc. For example, Friday is a pretty easy day, which Friday usually needs to be for myself, due to schedule, etc. Do you think it would be OK to use that?

Monday: Legs/Calves

Leg Press 2 sets 4 to 6 reps
Squats 2 sets 4 to 6 reps
Stiff-Leg Dead Lift 2 sets 6 reps
Leg Curls 2 sets 6 reps

Standing Calf Raise 2 sets 6 to 8 reps
45º Calf Press 2 sets 6 to 8 reps


Tuesday: Chest/Abs

Incline Bench Press 3 sets 4 to 6 reps
Dumbbell Bench Press 3 sets 4 to 6 reps
Decline Bench Press 1 set 4 to 6 reps

Weighted Cable Crunches 3 sets 10 to 12 reps
Incline Crunches(weighted) 2 sets 8 to 10


Wednesday: Back/Traps

Bent Over Rows 2 sets 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets 4 to 6 reps
Pull-Ups (add weight if needed) 2 sets 4 to 6 reps
Cable Rows 1 set 4 to 6 reps

Dead Lifts (these are powerlifting style dead lifts) 2 sets 4 to 6 reps
Barbell Shrugs 1 set 4 to 6 reps

Thursday: Shoulders/Triceps

Dumbbell Press 3 sets 4 to 6 reps
Straight Bar Military Press (In front) 2 sets 4 to 6 reps
Dumbbell Side Laterals 2 sets 6 to 8 reps

Lying Tricep Press 3 sets 4 to 6 reps
Tricep Cable Press Downs 3 sets 4 to 6 reps
Seated Overhead Tricep Press (Performed with onedumbbell behind the neck) 1 set 4 to 6 reps

Friday: Biceps/Abs

Straight Bar Curls 2 sets 4 to 6 reps
Dumbbell Hammer Curls 2 sets 4 to 6 reps
Curl Bar Curls 2 sets 4 to 6 reps

Leg Lifts(with added weight) 2 sets 12 to 15 reps
Weighted Cable Crunches 2 sets 8 to 10 reps

Saturday & Sunday = REST

[Todd]

When using Max OT, try to stick with the exercise selection, and the entire programs that are mapped out for you in the AST website....this is because they are put together to work synergistically with each other and the exercises are selected in a way that work best in that way. Yes, by far the actual principles are the roots of the program (the reps, sets and the use of heavy weights within the 4-6 rep range), but the exercise order, number of sets per exercise and the entire training rotations (every 3-4 weeeks or so) are built upon one another to continually propell your results and build momentum as time goes on. You could make your own workouts, but if doing so, realize that they won't be quite as effective if you don't work them out so that they don't create redundance in body parts hit, work performed, etc.. That is all. I would advise to sticking with the 12 and 6 month programs presented in the AST website for best results.

[rookie]

ay todd man i owe my results i been gettin lately to you, i used to do 1x12, 2x10, 1x8, and then 1x6 on my compound lifts, and like 3x10 on the iscolation movements, but now that i incorporated your **** to my lifting, i been gettin madly stronger and hella results, i owe you one, thanks.

brian

[Todd]

Hey buddy, you are greatly welcome, and I am so glad that you are getting better results. I truly do believe in the Max OT approach and it's principles, they are logical, efficient and most of all...result producing with a no BS approach. If you follow their programs and keep a log, there is no guessing at where you are or where you should be going, and if you follow their principles and routines to a "T", you will most likely gain the most you've ever gained...and you'll continue to do so...at least that has been my experience ... as well as many others who follow the Max OT methods. Great to see you are getting some amazing results, keep it up!

[rookie]

where can i read about max ot workout?

[Todd]

Originally Posted by rookie

where can i read about max ot workout?

You can go here http://www.ast-ss.com/max-ot/welcome.asp and scroll to the bottom, where you can sign up (free) to access a free 12 week MAX OT routine provided by AST. Read all the info from week 1 to 12, because they explain crucial principles and logic for why they do the things they do and they also explain how to eat and supplement correctly for gaining maximum muscle mass. At the end of the 12 week course (look after week 12 of the Table Of Contents once you are signed up for free) there is also a 6 month one you can do, where all workouts are mapped out for you, so you can just follow along on the net and do the workouts. Try it, you'll most likely be surprised and pleased!