[quote]kingbeef323 wrote:
Friday - Delts/Lats/Calves
Ships - 4 x 10-15 (2)
[/quote]
Beef you mind explaining what the Ships are? Thanks man
[quote]solidkhalid wrote:
[quote]kingbeef323 wrote:
Friday - Delts/Lats/Calves
Ships - 4 x 10-15 (2)
[/quote]
Beef you mind explaining what the Ships are? Thanks man[/quote]
Smith High Incline (front) Presses.
Basically a smith seated front press.
Seat one or two notches below vertical. Done in a straight smith. Disengage counterweights if you can/if there are any.
Usually done from chin height or so.
Some guys do it like Ruehl (pretty much the strongest guy when it comes to that exercise, but does it in a somewhat awkward fashion… Lots of vids of him doing it out there), some do it more like McGrath (check the animal delts vid).
[quote]CraigGold55 wrote:
Hey Lonnie which 5 day max OT routine do you prefer?[/quote]
The program has you rotating through 10+ variations, so even if I gave you my favorite one it would only be for 8-10 weeks, then you would go on to the next one.
The variations are very small changes, like the way the exercises are laid out or they swap out 1 or 2 exercises, and they never really get rid of the basic exercises (squats, bench press variation, shoulder press, etc…)
I would just pick the one that appeals to you most at first glance and get started putting in 100% effort in to it. Even if you don’t like 1 or 2 of the exercise selections, you’ll change the routine in 8-10 weeks anyway.
Skip LaCour, who is a 6 time national BB champion and has lifted in the Max-OT way for 15 years now or so, STILL uses the same basic rotation that AST has laid out.
Oh, and I might add:
Use the fact that these variation cycles are built in as motivation to squeak out every last pound and rep you possibly can. Think about it like this - You love the decline bench, but the next two 8 week phases dont have in it. Well, instead of trying to shoehorn it into the new routines and change the way the program is laid out, GET EVERY OUNCE OF PROGRESS YOU POSSIBLY CAN ON THAT EXERCISE IN NEXT 8 WEEKS. Settle for nothing less than absolute positive failure in the 4-6 rep range, leave no doubt in your mind that you could have gotten that next rep.
This will do a number of things:
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Ensure the most amount of progress possible in the 8 weeks you are on the exercise.
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Allow you to fully take advantage of the program lay out
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The next time the Decline Bench (or whatever exercise you like the most) comes back around in the program, you will be a rabid beast when you go back it, you will be so amped up that its back that you will have motivation and focus you never knew existed, again knowing you only get 8 weeks with the exercise to make the most out of it.
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Couple the above with the fact that you have been logging every single workout, set, and rep and you will be able to see how much more weight and reps you are currently doing than last time. Very motivating to see these kind of number increases when you look back to your log from 40 weeks ago and see you are lifting 30-50 pounds more for solid, quality, reps.
There is a reason the program is laid out the way it is, and a lot of that has to do with the MENTAL aspect of lifting.
Lonnie you make me want to try Max-OT lol
[quote]solidkhalid wrote:
Lonnie you make me want to try Max-OT lol[/quote]
Ha, thanks man.
If you are getting good results with the program you are currently on I see no reason to switch… But if you feel you are not making the kind of progress you should be making, your gains have stagnated, or you just want a real kick in the pants I recommend giving it a shot.
I will stress that Max-OT is a body building program, through and through. As in, it is designed to pack on the most amount of muscle mass as fast as possible. It is NOT the best program to use if you are looking to play football, go into Track and Field, or be an Olympic Lifter. If you’re goal is to be the best BODY BUILDER you can possibly be (and be quite strong to boot), than I believe Max-OT gives you all the tools you need to achieve that provided you stick to the program long enough (years and years) AND EAT CORRECTLY.
You really have to commit to it for 6 months bare minimum to even BEGIN to evaluate the effectiveness of the program. That’s only three complete 8 week phases (with a week off in between each one)
Why, you might ask?
Lets say you stick to the program and eat like you are supposed to for that 6 months, and you pack on 10 solid pounds of muscle mass (which would be great for anyone who isnt a beginner). You probably wont even really notice 10 pounds of muscle spread across your entire body. Think about someone who LOSES 10 pounds of fat in 6 months time, it really wouldn’t be detectable, would it? Maybe your shirts are a LITTLE tighter in the shoulders and chest.
Now lets go even more conservative and say you pack on just 1 pound of new muscle every month, and stick it out, continually improving your lifting numbers for 2 years. Now you have just added 25 pounds of solid mass to your frame. NOW you will be noticeably thicker, bigger, and stronger. This is what separates the best in the world from the people who dont look like they lift in a Large T-Shirt… The ability to be consistent and stick it out for YEARS, making those small gains month after month.
Think about the guys who compete year after year and “only” gain 3 pounds of muscle IN A YEARS TIME. That’s a barely detectable amount of muscle mass, but if you do that over a decades time you will be 30 pounds of solid mass heavier.
Yeah you definitely sold this program to me haha. Gonna run it in a few weeks after my “cut” and I’ll give my 24 month progress at that time.
The program variations are in the ebook (which I have but never cared to skim over) or is there somewhere online I should be looking?
Thanks man!
[quote]CraigGold55 wrote:
Yeah you definitely sold this program to me haha. Gonna run it in a few weeks after my “cut” and I’ll give my 24 month progress at that time.
The program variations are in the ebook (which I have but never cared to skim over) or is there somewhere online I should be looking?
Thanks man![/quote]
What “ebook” are you referring to. There is a PDF floating around that is 165 pages and is the full program from the AST site. Make sure you have this one, if yours is only 12 pages or something, you dont have the full program.
Can I ask why you are waiting until your cut is over? What are you doing during your cut training wise that is different than Max-OT? If it is different, and you want to switch to Max-OT (I’m assuming because you think Max-OT is better), then why would you wait?
I’m not trying to steer you in a certain direction or get you to change your program on a whim, I just want to get you thinking about things.
In the mean time, I recommend you read the full program over at the AST-SS site (or the eBook if its the right one) at least one time, all the way through. There is so much good information in there that even if you never trained Max-OT it would be worth your time (about things like Rep Value, Form, the mental side of training, etc…)
Keep us updated in here how you are doing, and remember to beat that log book!
[quote]kingbeef323 wrote:
[quote]diamonddelts59 wrote:
gunna give your routine a whirl starting fresh off of the weekend man. just curious and idk if somebody asked in the comments prior but didn’t feel like searching thru all of them, did you record your results through any particular time period as in strength & weight gain? any insight and info shared would be appreciated ! sweet thread btw man, nice idea…
[/quote]
Yes, I have all my records as far as how I ate/strength gained going back to the beginning of '07. Right now, with my current routine and diet I’m making making my best gains ever. Been setting pr’s on every exercise at every workout for the past 5 weeks or so and am steadily gaining weight. Maybe a half pound every week and a half - 2 weeks or so.
quote]
thank you brotha thats all i needed to seal the deal.
Hey KB I just read one of your posts on John Romaniello’s density training forum regarding a 6 day split with 3 days strength, 3 days density training. It sounded interesting and I was wondering if you would mind sharing what that kind of program would look like?
[quote]ja1991 wrote:
Hey KB I just read one of your posts on John Romaniello’s density training forum regarding a 6 day split with 3 days strength, 3 days density training. It sounded interesting and I was wondering if you would mind sharing what that kind of program would look like? [/quote]
Ah, that’s such a fun way to train. It would pretty much be like the 6 day 2x a week frequency split that I have on the first page except the 2nd half of the week, all the exercises would be 8x8 with short rest periods, Gironda style. Glad you reminded me of that.
Yeah it sounds awesome. Did you do 8x8 with say 1 minute rest periods for all exercises with straight sets? Or did you put them into circuits as described in the article? Also, how did you find considerable size gains on such a split, or is it tailored more towards fat loss and strength?
Hey KB, thank you for the Push/Pull/Leg routine. I’m about to try it out. I have a few questions if you don’t mind.
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How am I supposed to progress on that? Once I’m able to do the high end rep #, do I just increase by 5% and start at the lower rep # and work my way up in # of reps performed?
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1 Set to failure per each exercise. Is there a guide on how to properly ramp up to this 1 set to failure?
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BB Rows: How do you like doing these? 45 or parallel? Elbows tucked in or flared? Shoulder width grip or wider?
Awesome thread - the original routine looks solid, but I wouldn’t forget to mention the importance of adding two things to the routine (obvious to most)
- warm down after training (10 minutes on the treadmill or other)
- proper stretching session (focusing on the muscle/muscles just trained)
Warm down? Wtf?
You know, you gotta cool up before the weights, so after them you can warm down.
[quote]solidkhalid wrote:
Warm down? Wtf?[/quote]
Do sone research fool. Warming down is so important to prevent your body from experiencing a sudden halt from heavy lifting to doing nothing. Helps prevent doms and speed up recovery as well as many other benefits for muscle growth. Anyone seroius about training already knows this… One day youll understand
[quote]Springbok1 wrote:
[quote]solidkhalid wrote:
Warm down? Wtf?[/quote]
Do sone research fool. Warming down is so important to prevent your body from experiencing a sudden halt from heavy lifting to doing nothing. Helps prevent doms and speed up recovery as well as many other benefits for muscle growth. Anyone seroius about training already knows this… One day youll understand [/quote]
How about instead of calling people fools and telling them they aren’t serious about training because they don’t know about “warming down” you actually provide references to your information?
What sounds better to you?
1 - “Lol, idiot. Anyone serious about training knows you have to warm down to prevent the sudden halt from heavy lifting to doing nothing!! Newb!!”
2 - “From my experience, and many other veteran lifters, if you add in a brief period of low intensity exercise at the end of a workout it helps with recovery, decreases DOMS, and can aide in muscular growth. Here are some sites to check out if you are interested…”
What exactly happens to your body between the period of lifting weight and not lifting weight that is “so important” ? What happens if you don’t do it? Further more, what does 10 minutes of walking do to undue this “important” damage? How much less DOMS? How much growth? Over the period of what time? In what population of lifters? What type of training were they doing?
Can you see why some people might be skeptical when you make these sweeping, blanket claims?
I’ve not really been exposed to this kind of talk and have made pretty good gains, and have seen COUNTLESS others make amazing gains without doing 10 minutes of low intensity walking after weight training.
I’m willing to learn if you will point me in the right direction.
Lonnie ftw, again.
Springbok post some pics please so I can see how this warming down has helped you out?
Fair enough - here’s some information on warming/cooling down…
Hope you find it useful 
''During every single workout session the body gets damaged by various elements including damage of muscle fibers, ligaments and tendons together with various waste products that get build up in our body. If you perform a good cool down routine you will notice that our bodies can repair themselves faster.
Few people understand the importance of cooling down after exercise, especially when talking about post exercise muscle soreness. Most people will feel this the next day after a good workout and it can be experienced after a lay-off from exercises or even at the start of a sports season. There are various reasons that cause this post exercise muscle soreness. For starters, we have micro tears. These happen during the workout and they are actually small tears in the muscle fibers. They will cause swelling of the muscle tissue and there is pressure on our nerve endings, thus causing pain. Then we also have blood pooling to talk about.
When we workout our heart will pump a large quantity of blood on the working muscles. This is needed in order to carry nutrients and oxygen to the muscles that are working out. The blood reaches the muscle and the nutrients and oxygen are used up then the force of the muscular contraction will push the blood back to the heart in order to get re-oxygenated. When our workout is complete, or better said, when the exercise stops the force that pushes the blood towards the heart will disappear. The end result stays in waste products that remain in the muscles, some causing pain and swelling. This is “blood pooling” and it does have an impact on our overall performance.
The warm down process helps a lot because it keeps the blood circulating, thus helping to prevent blood pooling and even removing part of the waste products we find in our muscles after a workout. To make it even more important, cooling down will also bring in blood with oxygen and nutrients, which are needed by the muscles, ligaments and tendons to properly recover after a good bodybuilding or fitness routine’’