HEY KINGBEEFFFF
How do you feel about chest supported rows…
My DBs only go up to 100 (and I told you I cant do BB)
kingbeef, thanks for the 2x/week Push/Pull/Legs routine, I’ve been looking for something exactly like this, I’m starting it this coming monday!!! 
Why such low volume for chest compared to shoulders on the max-ot ?
[quote]kingbeef323 wrote:
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15
[/quote]
On the laterals are you doing sets of sides? and then fronts? or are you doing them both in the same set?
[quote]myself1992 wrote:
[quote]MiJuggernaut wrote:
When training in max OT style are the working sets al with the same weight…ie
Bench press 3x4-6 (250x6, 250x5, 250x4)
or something more like 260x4,250x4,245x6)
or something totally different?
[/quote]
I’m not kingbeef but from what I gather from the OT book is that you simply use a weight where you fail b/w 4-6 reps, so if you can fail at 250x6, then 250x4 and then 240x4 then do that. If instead you tend to lose strength pretty quickly from set to set and your second set with 250 would be 250x2 then lower the weight to fail at the needed rep range[/quote]
I thought the point was to ramp up to a top set which causes you to fail in the 4-8 rep range and then move on?
i.e
db bench (in kgs)
30s x6-8 (moderate)
40s x6-8 (HARD)
42.5 (or 45s) 6-8 (fail)
45s x4-8 (fail) or whatever rep range you use
then your next exercise…
then next week you aim to increase reps on the 2 sets you do 2 failure.
Or have I been doing it wrong lol ?
[quote]MiJuggernaut wrote:
When training in max OT style are the working sets al with the same weight…ie
Bench press 3x4-6 (250x6, 250x5, 250x4)
or something more like 260x4,250x4,245x6)
or something totally different?
[/quote]
Personally, I don’t use the 4-6 rep range as I find I progress better with a 4-8 rep range. That said, I would say when you get 6 reps with a weight you move it up for the remaining sets as opposed to moving it down to continue to be able to get 6 reps.
[quote]CraigGold55 wrote:
HEY KINGBEEFFFF
How do you feel about chest supported rows…
My DBs only go up to 100 (and I told you I cant do BB)[/quote]
I like them, as well as the HS high row and seated rows when not doing BB rows. Sucks when you get to the heavy weight the way some of those machines are set up tho from the restriction in breathing.
[quote]…z… wrote:
kingbeef, thanks for the 2x/week Push/Pull/Legs routine, I’ve been looking for something exactly like this, I’m starting it this coming monday!!! :)[/quote]
Kewl, dewd!
[quote]Sayonara wrote:
Why such low volume for chest compared to shoulders on the max-ot ?[/quote]
Because the chest workout is all big compound movements while there are only 4 sets of compound movements for shoulders with the rest being isolations.
[quote]Natebrochill wrote:
[quote]kingbeef323 wrote:
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15
[/quote]
On the laterals are you doing sets of sides? and then fronts? or are you doing them both in the same set?[/quote]
Those are both side lateral raises.
[quote]captain slow wrote:
[quote]myself1992 wrote:
[quote]MiJuggernaut wrote:
When training in max OT style are the working sets al with the same weight…ie
Bench press 3x4-6 (250x6, 250x5, 250x4)
or something more like 260x4,250x4,245x6)
or something totally different?
[/quote]
I’m not kingbeef but from what I gather from the OT book is that you simply use a weight where you fail b/w 4-6 reps, so if you can fail at 250x6, then 250x4 and then 240x4 then do that. If instead you tend to lose strength pretty quickly from set to set and your second set with 250 would be 250x2 then lower the weight to fail at the needed rep range[/quote]
I thought the point was to ramp up to a top set which causes you to fail in the 4-8 rep range and then move on?
i.e
db bench (in kgs)
30s x6-8 (moderate)
40s x6-8 (HARD)
42.5 (or 45s) 6-8 (fail)
45s x4-8 (fail) or whatever rep range you use
then your next exercise…
then next week you aim to increase reps on the 2 sets you do 2 failure.
Or have I been doing it wrong lol ?
[/quote]
What you’re doing is perfectly fine. Stick to it and let it work, no need to change anything.
[quote]
What you’re doing is perfectly fine. Stick to it and let it work, no need to change anything. [/quote]
Amen!
Not much to contribute, other than saying you are one of the classiest guys that I’ve seen on this site at your level KB.
[quote]kingbeef323 wrote:
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15
[/quote]
Oh alright KB why don’t you put front delt raises in there? just curious
[quote]kingbeef323 wrote:
Barbell Rows - 3x4-8
Neutral grip Pulldowns - 2x4-8
Medium Grip pulldowns - 1x4-8
Seated Rows - 2x4-8
Pinwheels - 2x4-8
Alternating Dumb curls - 2x4-8
[/quote]
Just wondering why there isn’t any pull ups or lat pull downs. Do you hit the lats with the neutral and medium grip pull downs?
[quote]Natebrochill wrote:
[quote]kingbeef323 wrote:
Barbell Rows - 3x4-8
Neutral grip Pulldowns - 2x4-8
Medium Grip pulldowns - 1x4-8
Seated Rows - 2x4-8
Pinwheels - 2x4-8
Alternating Dumb curls - 2x4-8
[/quote]
Just wondering why there isn’t any pull ups or lat pull downs. Do you hit the lats with the neutral and medium grip pull downs?[/quote]
Yes neutral and med grip pulldowns hit that lats in that routine. Works well if you have good mind muscle connection. Of course you could switch out one of those for pull ups if you so choose though.
What’s up KB, Signed up to the site after reading your post. I like your routine and judging by your results, seems you know what youâ??re talking about. I just started the 5 day split, but I had a few questions to fine tune my workout, I don’t want to go into it blindly and then do it wrong for months.
First is it normal some days like the back day, only takes 40 minutes, or should I take more time? Also should I ramp up in increments of 5 or 10 pounds? Sometimes the starting weight I find way too easy, but if I start higher, it may be that I will fail under the recommended amount of reps.
Thanks KB
[quote]Smegmatron wrote:
What’s up KB, Signed up to the site after reading your post. I like your routine and judging by your results, seems you know what youÃ?¢??re talking about. I just started the 5 day split, but I had a few questions to fine tune my workout, I don’t want to go into it blindly and then do it wrong for months.
First is it normal some days like the back day, only takes 40 minutes, or should I take more time? Also should I ramp up in increments of 5 or 10 pounds? Sometimes the starting weight I find way too easy, but if I start higher, it may be that I will fail under the recommended amount of reps.
Thanks KB
[/quote]
40 mins is fine and should be about right for that back day. The workout doesn’t have to be “long” to be effective.
As far as the increments for ramping, that would depend on the exercise and your strength level on that exercise. Lets say the rep range on an exercise is 6-8 and you’re going to do 4 sets. Your first set would be an easy set of 8, 2nd set moderate set of 8, 3rd set hard set of 8 where you could probably get 2 more if you tried and it’s OK if you happen to fail at 8 on this set, last set all out set to positive failure where you BARELY get 6-8.
Whenever I start a new routine with different exercises that I haven’t done or haven’t done in a while it takes a week or 2 to figure out what feels right as far as where to start. Just do what feels right as far as what I described above.
hey KB . im bout to start your first routine on the thread and really looking forward to it. Hopefully i build mass/strength off of this . I was wondering though how does a person progress on this routine? Increase the weight by 5lb once i can the failure easily? or what?
Thanks man
[quote]DazeDolo wrote:
hey KB . im bout to start your first routine on the thread and really looking forward to it. Hopefully i build mass/strength off of this . I was wondering though how does a person progress on this routine? Increase the weight by 5lb once i can the failure easily? or what?
Thanks man[/quote]
The progression is built into the rep range, meaning when you can lift the weight for the top level of the rep window, you add weight.
Example:
Bench Press for 4-8 reps.
Week 1: 185x4 reps
Week 2: 185x6 reps
Week 3: 185x8 reps (Time to increase weight since we have reached the upper limit of the rep range)
Week 4: 190x4 reps
Now, you might not take a month to progress, you might lift the weight 4 reps one week, and 8 reps the next… Move up then. Also, it might take you 6 weeks, it all depends on how you personally are progressing.
[quote]Lonnie123 wrote:
[quote]DazeDolo wrote:
hey KB . im bout to start your first routine on the thread and really looking forward to it. Hopefully i build mass/strength off of this . I was wondering though how does a person progress on this routine? Increase the weight by 5lb once i can the failure easily? or what?
Thanks man[/quote]
The progression is built into the rep range, meaning when you can lift the weight for the top level of the rep window, you add weight.
Example:
Bench Press for 4-8 reps.
Week 1: 185x4 reps
Week 2: 185x6 reps
Week 3: 185x8 reps (Time to increase weight since we have reached the upper limit of the rep range)
Week 4: 190x4 reps
Now, you might not take a month to progress, you might lift the weight 4 reps one week, and 8 reps the next… Move up then. Also, it might take you 6 weeks, it all depends on how y
ou personally are progressing.[/quote]
i still dont understand. so how would i do this if im ramping?
example-
10 x 130 , 10 x 140 , 8 x 150 , 6 x 155
do i keep doing this untill they all reach 10? or do i just up the weight for the sets that reached 10?
No - with Max-OT the ONLY sets you concern yourself with are the final few sets, also known as the “Working sets”
In your example, the ONLY set you count as a working set is the 155x6. The routine outlined in this particular thread (Max-OT) focuses ONLY on the final few sets of the exercise where you fail in the 4-6 rep range. Max-OT uses a warm up routine that is a little different than a typical ramp, In actuality, this is what your workout should look like ON THIS PARTICULAR PROGRAM:
95 x 6-10 reps (“warm up” - should be very easy)
130x 6-10 reps (“warm up” - should be very easy)
140x 2-3 reps (“weight acclimation set” - a low number of reps just to get used to the heavier weight, the point is NOT to fatigue the muscles here, DO NOT go to failure or anywhere near it, the set should be EASY but feeling heavy as you approach your working weight)
150x 1-2 reps (“weight acclimation set” - same as above)
155x6 (“Working set” - All out, go to failure, rest 2-3 minutes and proceed to next set)
155x5 (“working set” - Again, go to failure, probably wont be able to get the same number of reps as set 1)
155x4 (same as above)
Okay, now here is where the progression comes in. To goal is to make your working sets heavier than 155 in the future, or have more reps, so the next week might look like this:
Warm up + Acclimation sets, then:
160x4 (because we hit 6 reps last week, you increase the weight and set a new baseline)
155x6 (because you only got 4 reps with the new weight and most likely wont be able to get it again, decrease the weight JUST ENOUGH to keep failing in the 4-6 rep range)
155x4
Another way to improve might look like this:
155x8
155x6
155x5
So here we kept the same weight as last week but our performance increased, it is now time to increase the weight next week. The goal is to fail in the 4-6 rep range, but honestly hitting 8 reps is perfectly fine since it will most likely fall to the 4-6 range on further sets.
Feel free to ask any further questions.
Yo im not able to workout on fridays since my gym has these retarded opening times during the summer
would it make a big difference if i put the exercises from friday on the other days? for exampel
monday: chest/tris/abs
tuesday: back/biceps/calves/traps
wednesday: legs
thrusday: shoulders/forearms/grip
p.s: this is regarding the max-ot
Sayonara - That looks good, and you have the general idea down (Keep one big body part paired with a smaller body part). Here is an “official” 4 day split (because its written by the Max-OT guys)
4-Day Max-OT Schedule
Most Max-OT routines I post are of the 5 day variety. The reason I prefer to train 5 days a week is because there are fewer body parts to work each day thus keeping each workout shorter. This, however, doesn’t mean you can’t achieve great results training 3 or 4 times a week.
For those challenged for time at the gym, here’s an effective 4-Day Max-OT schedule to maximize your results.
Day 1 ? Chest & Triceps
Flat Bench Press (Barbell)?.3 sets 4-6 reps (After Warm-up)
Incline Bench Press (Barbell)?.2 sets 4-6 reps
Weighted Dips?.1 set 4-6 reps
Lying Triceps Extensions ?.3 sets 4-6 reps (After Weight Acclimation)
Tricep Cable Pushdowns?.2 sets 4-6 reps
Day 2 ? Back & Biceps
Barbell Rows?.3 sets 4-6 reps (After Warm-Up)
Seated Cable Rows?.2 sets 4-6 reps
Pull-Downs?.2 set 4-6 reps
Barbell Curls?.3 sets 4-6 reps (After Weight Acclimation)
Dumbbell Curls?.2 sets 4-6 reps
Day 3 ? Legs & Abs
Squats?.3 sets 4-6 reps (After Warm-Up)
Leg Press?.2 sets 4-6 reps
Stiff Leg Deadlifts?2 sets 4-6 reps (After Weight Acclimation)
Cable Crunches?.3 sets 8-12 reps
Swiss Ball Crunches?.2 sets 8-12 reps
Day 4 ? Shoulders/Traps & Calves
Shoulder Barbell Press?.3 sets 4-6 reps (After Warm-Up)
Side Lateral Raises?.2 sets 4-6 reps
Rear Lateral Raises?.2 sets 4-6 reps
Barbell Shrugs?.3 sets 4-6 reps (After Weight Acclimation)
Seated Calf Raises?. 2 sets 6-8 reps
Calf Raises On Leg Press?.2 sets 6-8 reps
Lonnie,
How would you do a 3 days split for Max OT
Thanks.