Max-Ot
I've been reading up on the Max-Ot training as well and I like the methodology it presents. I am now incorperating both some of the max-ot with the ovt. It was a chest day yesterday and I just did the max-ot workout for it. I think the max-ot is best suited for chest, back, and triceps. For my biceps, shoulders, and legs I will incorperate the OVT, only do less sets total. In a couple of weeks I'll get a better picture of what works and what doesn't. I'm also toying with the idea of doing 3 seperate training cycles, each lasting a month:
1-2 months- Max-OT
1 month OVT
1 month high volume (old routine, each muscle 2x's per week)
Chest-
1.Barbell Bench Press- (after warmups)-315 x 6, 335 x 5, 345 x 4, 345 x 4.
- I did an extra set than what is recommended mainly because I know from my previous workouts that my muscles are used to a high volume workout.
2.Barbell Incline Press- 245 x 6, 275 x 6, 295 x 5.
- Since this workout is new to me (I usually pyramid up), my first set shouldn't have even counted. Next time I know to start off alot heavier.
3.Barbell Decline Press- 225 x 6, 315 x 6.
- Definately should've went heavier on the first set but I didn't know it would be so easy. I haven't done declines for a few years. I always done dips instead.
-That's all she wrote. My muscles got a decent pump, but not as much as my high volume workouts. They also don't feel too fatigued. Total gym time was about 35 minutes! It took alot not to keep working out.
**I'm glad I didn't! Today my muscles are just as sore as when I did 16 sets total! Max-Ot has me by my balls for now. I can see myself, with this plan, only working out each muscle once a week instead of twice. Today is back/traps. Max-Ot should do the job again.
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