max-ot

[1986]

have any of you tried the max-ot program? i had a friend who used it and put on a lot of mass. i was wondering what you all had to say about it.

[Darkhorse]

Just like anything, try it for a month, then move on. Anything that only utilizes ONE rep range for everything isn't very optimal. A lot of that program has to do with pushing AST supplements as well.

The Good:

- Cuts gym time in half to combat cortisol buildup.
- Low volume routine (if you respond better than a higher one)

The Bad:

- Doing ANY isolation exercise for 4-6 reps!! Recipe for disaster!

The Ugly:

- Absolutely HELL on your joints. I had forearm pains (shooting pains) from doing a few "heavy" sets of barbell curls for 4-6 reps with a little extra "english".

-----

It's on okay program. More funner than optimal IMO. In my experience, any program that relies on SPLIT training is for lifters with a great strength base to work with. If you're doing 185-225 lbs bench pressing for 2 sets of 4-6 reps, then these programs aren't for you.

[_Wolf_]

Originally Posted by 0311

Just like anything, try it for a month, then move on. Anything that only utilizes ONE rep range for everything isn't very optimal except for 5x5. A lot of that program has to do with pushing AST supplements as well.

corrected ;)

[Darkhorse]

True, but now you're getting into total volume vs. intensity.. This program focuses on intensity w/ very low volume.

275 x 5 x 5 = 6,875

vs

295 x 2 x 5 = 2,950 (using 5 reps as the midpoint between 4-6)

And that's just representing the "Big Three". I'm not going to touch an example of barbell curls! LOL

175 x 2 x 4 .. So I did.

[_Wolf_]

LOL got u

[1986]

well, i know i am most likely gonna get torn apart for this, but i was looking at the other 5x5 program and i seems like it would be an awesome program for increasing functional strength and getting bigger squat, deadlift, and bench numbers. but pretty much all of my previous lifting experience has been for football in high school and college so i have pretty good squat, deadlift, bench, and power clean numbers. i am looking for a program that will help me gain more of the "beach muscles" than the functional strength. so would max-ot or some other type of split training be best for that or do you still think 5x5 would be best?

[hrdgain81]

Well 86 lets take a look at "Beach Muscles" for a second.

You obviously want big defined arms, chest, abs, back, and legs. You want everything symetrical so you dont look like the hulk with legs like fog horn leg horn. Now what would be the optimal way to get those kinds of things? heavy bench, squat, and dead lift.

If your numbers on those movements are good, my guess is you need to up your cardio, and get your diet in order. Although this is just a guess since I dont know what your stats are.

[_Wolf_]

^^^ swell advice

i think every tom dick and harry should be doing a 5x5 type program

because ive realized after reading PP that in the end it all boils down to recovery which is related to ur level as a lifter (novice, beginner, intermediate, advanced, elite) which is in turn related to how u should plan your progression.

so until u hit a stage where it takes over a month to add 2.5 lbs to the bar, u should follow the novice and intermediate programs.

i dunno, but PP had really opened my mind.....its like my bible lol

[ChinPieceDave667]

I also did Max-ot and liked it. I used it for cutting and it was nothing that special. It worked well for 2 months but after that I got bored with it and wanted to try 5x5. You could also try HST which is a hypotrophy geared workout. You could also do a cycle of hst, 5x5, and dfht. All of which will give you great results in strength and mass.

[hrdgain81]

I gotta poney up and pick up Practical programing anuj, I've heard very good things about it. I've just been lazy.