Darkhorse

No I meant the opposite of the way you took it. I'm saying not to do the Max-OT until you train your muscles to get to that point. Max-OT is a waste of time if you use lighter weights. The whole idea behind it is to add more weight and reps each workout through the course of time. To build muscle you need to increase the workload. If you want to follow the dynamics behind it until you feel good to go, then these guidelines will help. I modified some of them from what Max-OT teaches:

-Only compound movements
-Start off with 9-10 sets in a workout
-Warmup the way I described in the incline flyes post.
-One muscle group per day

If you follow these fundamentals, it should get your muscles ready to begin the actual Max-OT program. Take at least 2-3 weeks to record what exactly you should start with for weight.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC

WonderMonkey

Ah I see now. I'm not that smurt, you know. Today in the gym I am going to start recording what I do. As of now I have not.

I go re-read the flyes post and see about doing what you suggested.

Darkhorse

Here. I put it in your journal so you can quickly reference it. You can apply this to all muscle groups. The reasoning is that warmups shouldn't fatigue you whatsoever. Once the blood is pumping, then you need to get you joints accustomed to heavy weight...

Anyway, here's something to try for warmups that works for me.
We'll say your max is 315..
1.135 X 12 (slow tempo)
*rest 1 minute
2.135 X 10 (tempo of 3-1-0; down for 3, hold for 1, explode up)
*rest 2 minutes
3.185 X 5 (3-1-0)
*rest 1 minute
4.225 X 3 (3-1-0)
*rest 1 minute
5.275 X 1 (3-1-0)
*rest 1 minute
6.295 X 1 (3-1-0)
*rest 2 minutes
Set 1: 315 X (whatever)

- The first 3 sets are warmup sets to get the blood moving into your chest.
- The last 3 sets are weight acclimation sets getting your joints and ligaments accustomed to the heavy load.
Doing my warmups this way takes some time, but enables me to go really heavy on ALL my sets instead of pyramiding up. For people to pyramid up, usually they go too light on the first 2-3 sets so it's a wasted effort

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC

WonderMonkey

Yes that matches what I read on the AST site. About the acclimation, etc. I'll adjust that for my actual weight and go with it. Today leg day, which is my favorite once I get to push.

I think the major challenge here is getting the weights right. I can't start out like I normally would or those warmup sets would fatigue me. For instance on squat I at 225lbs for my last set. I could go a bit higher though I don't yet. Usually my first set is 135lbs. Now I'll have to warmup with quarters on the side or something. I think with writing it all down and taking a few weeks to ramp up will greatly help.

WonderMonkey

It would be great if there was some sort of formula with knowing the max weight and deriving the warmup weights. Or at least get close for a starting point.

I'm going to take some of the samples they have and run the numbers to see what I come up with. It may be useful.

hrdgain81

looking good WM. Keep at it, and those results will come. slow and steady is the road to better health, and a better body.

keep us posted.

hrdgain81's Sig:

"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas

APT ProWristStraps

www.TheLocalSpots.com Built for young professionals on a budget.


AIM: TLSCEOMI

Darkhorse

Just write down what you think your maxes are close to and I'll tell you how to warm up. I got this down pat... :cool:

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC

WonderMonkey

Thanks hrdgain81.

0311 -> That's another thing, I haven't gone for any maxes.

Lets take Bench though. I think right now 225 is my max. Maybe more but not too much. What would you think for that?

Darkhorse

First, never try and find your max. It's a waste of a day training. There are websites that have calculators that find your max with whatever you can lift. I know muscletech.com has one. Here's something to try:
1.135 X 12 slow
-2 minute rest
2.135 X 10 fast (3-0-1)
-3 minutes rest
3.165 X 4 fast (3-0-1)
-2-3 minutes rest
4.195 X 1 (3-0-2)
-2 minutes rest
5.205 X 1 (3-0-1)
-3 minutes rest
6.225 X ?

I figure 135 is easy and you shouldn't need to dip below that. If it feels even a fraction too heavy then drop down. Just keep in your head that it won't fatigue you in the least. The first two are your warmups, then the last 3 are weight acclimation sets. Just listen to your body and record how it helped and felt. At the end of that day you'll have a good understanding of what to do.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

OCSC