What you think about Max-OT? anything better?
- 07-27-2007, 01:11 PM
- 07-27-2007, 01:24 PM
What are you goals? Mass, strength, some of both?
Are you a hard gainer/easy gainer?
Are you following a meal plan - counting calories and macros?
Max-OT is a good basic strength routine. It uses low reps/heavy weights and low volume. IMO this is good for young beginners since they are typically keen but train for too long. Add up the energy reqs for marathon workouts with the already increased energy needs for growing and many young novices don't eat enough to grow unless they count cals or eat a lot of junk food. A low volume routing like Max OT helps by helping keep physical energy expenditure low.
07-27-2007, 01:55 PM
07-27-2007, 01:56 PM
i dont really count calories i get about 150+ protein eat a very clean i dont eat junk. lots of chicken, turkey, fish, wheat only. some pasta. have about 4-5 meals a day.
07-27-2007, 02:05 PM
07-27-2007, 02:09 PM
Well so for i have been following a plan out of a mens health book, the advanced plan, which is a 2day split routine with a 2day recovery it is somthing like this
Workout 1 (week 1)
2. Hack Squat
3. Leg Curl on machine
4. Leg extension on machine
5. Heel Raise with dumbbells (there is a machine i use for it usually)
6. Ankle Flexion with weight plate.
7. Stationary Lunge with dumbbells
8. Incline Bench Press
9. Dumbbell Fly
10. Lying Cross-Shoulder tricep extension
11.Parellel Dip with weight plate
12. Dumbbell Trunk Twist
13. Dumbbell Side Bend
*I usually throw in some more adds from a machine and decline crunch with weight plate.*
*Everything listed i do 1 warm up sets and 2 sets with heavy weight where i can get at least 6 and the fail before 10*
1. Upright Row
2. Side Deltiod Raise
4. Front Deltiod Raise
5. Behind-the-neck press with barbell
6.T-Bar row with barbell
9.One-Arm Dumbbell Row
11.Revearse-Grip Barbell Curl
13.Reverase Forearm Curl
*I run 3 miles after this day because this is mostly arms. the 3 miles where pretty light with some intense spots running up hills and such*
10-09-2007, 08:43 PM
10-10-2007, 04:14 AM
10-13-2007, 01:54 AM
Your form on those squats may have been off...squats done right generally wont hurt the knees at all.yep thats a great program, i did that when i was 16-17, it helped me a lot, but after a while the squats killed me knees, to the point i couldn't walk because my joints were over stressed, i wasn't putting that much weight up on squats either.. but my bench went up a lot.
I love MaxOT training. Ive been using it since I starting lifting and Ill still hit it up a few times a year. Short and sweet, and it works.
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