Max-ot Training 3 Day Split

[Zebedeo Konig]

AlthoughI have provided a download of the workout (above), be sure to read the rest of this page. It contains all the information you need to know before beginning this popular weight training program.

Max OT is Not for Beginners. Yes, Max OT is marketed to beginners. And many trainees who used it as their first routine saw "great gains." However, Max OT is not appropriate for pure beginners for the following reasons:

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True intermediate and advanced weight trainees already have the base strength and proper exercise technique needed for going to failure on all sets, which is required for this program. Also, they have developed their bodies to the point that doing more "direct work" (e.g., arms, calves, forearms) is actually beneficial.

How Can It Benefit You? If you are one of the prime candidates for Max OT, then you can expect to see impressive results. Most people experience a fairly even split of size and strength gains; of course, much of it depends on your diet.

I did Max OT after about 2 years of training. I had previous success with several full body or upper/lower body split routines. I had also tried many different body part splits, but always experienced poor results.

If I Could Do It Over Again. The rest of this review includes what I have learned about the program that I wish I had known when doing it. I hope you can use this knowledge to increase your potential by knowing it beforehand.

Quick Disclaimer. To ensure nobody takes the following parts the wrong way, let me be clear in saying that I think Max OT is a very effective training style. That is why I consider it to be among the best weight lifting routines. However, there are several things that you should know about it beforehand.

Be Skeptical. This program was developed by Paul Delia, who is the owner of AST Sports Science, a nutrition supplement company. That should be enough to raise a red flag in your mind for two big reasons:

The "Official" Protocol is Officially Flawed. You can find the official Max OT protocol if you sign up on the AST website. However, the information isn't completely accurate and can be misleading in parts.

The Seven Principles.These are the rules behind the Max OT training methodology. I like how they are very straightforward because it makes it easier to create a customized routine that doesn't deviate from the intended workout structure. Below are all seven rules, at a glance:

The idea is to get in the gym, focus on lifting hard, and get out. You will be lifting at relatively high "load intensity" (percent of 1 rep max), but you need to go all out in terms of "effort intensity" (going balls to the wall).

It's important to note that you can break rule number 2 in certain situations. That is, it's okay to work 3 muscle groups in one workout if 1 or more of the muscle groups worked are "minor" muscle groups (e.g., calves, forearms, traps, abs). For example, a workout session including calves/forearms/traps or biceps/triceps/abs, etc. are okay.

As the name suggests, Max OT is all about maximum overload of muscles. That's a fancy way of saying that the goal of each workout is to induce strength and size gains by demolishing the given muscle group in a single session per week.

Don't be worried if you're used to higher volume and/or higher frequency routines. Max OT works because it sacrifices training with high volume and/or high frequency for training to failure with high intensity (heavy) loads.

Hypothetically, the highest number of sets you could perform per workout would be 18 (9 sets for 2 muscle groups). But practically speaking, that puts you way over the 30-40 minute ideal time limit since you must account for warm-up sets and proper rest between sets (see rule 5).

Going to failure using the 4-6 rep range ensures that your intensity remains high. It also makes it easy for you to know when to adjust the weight you should use for a given exercise, as explained below:

If you truly are an intermediate or advanced trainee, you probably already know or have experienced much of what I'm talking about. So, feel free to play around with all of the different rep ranges for the minor muscle groups. However, keep the 4-6 range for all other muscle groups.

You're lifting heavy weights and going to failure on every set, so you need to have enough rest between sets. If you work your muscles when they are still fatigued from the previous set, you won't be able to lift the same weight for the proper number of reps.

A 2-3 minute rest period should give you ample time to recover from the previous set. But even after enough rest, you may not be able to perform the same amount of reps as the previous set (i.e., set 1 = 6 reps, set 2 = 5 reps). This occurs because 2-3 minutes is enough for a nearly complete recovery. However, you need days for that extra little bit to completely recover.

Your muscle tissue needs to recover, as well as the central nervous system (CNS). The nerves/neurons involved in performing the exercises are highly stressed when going to failure, and typically require more time to heal than the muscle tissue.

A shorter amount of rest is typically needed for certain muscle groups like abs, calves, and forearms. So, if you do know what you're doing, and especially if you have great recovery genetics, then you may want to try working these more frequently.

It is important to take periodic breaks on any routine, especially high intensity routines like Max OT. Not only have your muscles and CNS been stressed, but your mental drive is stale (whether you believe it or not) as well.

Warm-Up Sets. This is one place where I disagree with the Max OT protocol. It states that you do not want to fatigue your muscles during the warm-up sets. I completely agree with idea; however, the actual warm-up recommendations that the program recommends contradicts it.

The recommended warm-up uses unnecessarily high reps for the first few warm-up sets. It does warm you up, but it also fatigues you to an extent, which limits how much you can lift during the work sets.

If you'd rather make your own routine, then that's fine too. This section provides extra information to help you do just that. However, it may be helpful to use the above sample routine as guidance. And of course, you also have to use the Max OT principles, as outlined earlier in the page.

Choosing Exercises. The point of Max OT is to maximally stimulate your muscles using heavy loads in order to most efficiently overload your muscles. In other words, you should use compound exercises because they allow you to lift heavier weight compared to isolation exercises.

The official protocol for the program includes "approved exercises" for each muscle group. You don't have to be limited to just these approved exercises, but they do provide plenty of great options for compound lifts.

Note: I have also included some of my own additions, which are marked by an asterisk symbol (*). Also, the exercises are in alphabetical order, so the first exercise isn't necessarily better than the last.

That sums this page on the highly popular Max OT program. Hopefully, I've provided you with some good ideas, advice, and warnings. If you've decided that this is the workout program for you, then I'm confident that you'll see excellent results, especially since you have this page for reference. Not that you'll need it, but good luck!

Please forgive me if this question has already been asked. But can you incorporate supersets using MaxOT principals? For instance, can I execute tricep cable pushdowns and then immediately execute dumbbell kick-backs using the 4-6 rep rule for 2 or 3 sets?

Thank you for this article. I agree with you that pre-workout can keep you on track with your fitness regimen. Your PRE and POST workout meal are both important parts of building muscle and losing fat.

It looks like the spam filter for my form was having a glitch, and you got marked as spam. Sorry about that. I fixed it and manually added your email. You should get the email with the workout shortly.

Max-OT (Maximum - Overload Training) is one of the most popular training program out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I've seen both beginners and experienced lifters gain well on Max-OT splits, so don't doubt it.

Anybody who is looking for a nice blend of strength and size, while keeping gym time short should do Max-OT. Max-OT also works very well for beginning lifters, but is not specific to just beginners, there are plenty of very big and very strong fellows that use the Max-OT way of training. Max-OT is also great if you are a person who complains that they can't workout because they "have no time." Max-OT would work perfect for you, because the workouts only last 30-40 minutes. Regardless, you still shouldn't have the mind-set that you have "no time" to workout, anyone can make time if they are dedicated enough.

The steps above are quite simple. The theory behind Max-OT is that you must constantly overload the muscle, and it will keep growing. You will be using the rep range of 4-6, and will be training to positive failure each set. Your goal each week is to keep increasing the weight, while maintaining the same intensity and form. The workouts are short and to the point, but will blast your muscles into new growth. As long as you follow each of the principles, you will be training the Max-OT way correctly, and will reap the benefits of it. To give you a little further understanding, I'll break it down a little bit more.

1. Each workout should last 30-40 minutes.

Your goal for each workout is to get into the gym, blast your muscles with overloading weights, and get out. We all know that muscle isn't actually built in the gym, it's built during recovery out of the gym, so it's time to put that idea into use. Each workout should be short and sweet, but you need to put forth 100% for that 30-40 minutes, no wimping out because you're "tired".

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