When my quads look something like Ebomb5522’s I’ll probably think about doing a show 
[quote]Lonnie123 wrote:
KB - The “Official” Max-OT guidelines are to train for 8 week cycles, but at the 4 week mark you change (some of) the exercises or the schedule. Of course you will keep in the big money exercises most of the time, but they do some kind of tweak like rotating the schedule, switching up the pairings, or even changing the exercises. That sounded quite often to me, and I’d really rather keep going with the same exercise selection for 8-10 weeks and then take a week off.
From the Max-OT Program off AST:
[quote]"Each month your Max-OT routine will change (This is a Max-OT routine rotation). I’m not talking a major change. Just slight changes in things such as exercise, exercise order, training rotation, etc. What will never change are the basic Max-OT principles.
So over the course of 6 months your Max-OT training routine will change 6 times.
Through many years of refining Max-OT I have found that a subtle change in the routine after 4 training rotations (A training rotation is the completion of one complete workout for each muscle group.) appears to prevent muscle growth stagnation. Although the fundamentals of Max-OT prevent the typical “plateaus” most training programs lead you to, we are looking for maximum growth all the time. This approach provides for continual progress. "[/quote]
As far as the off week, I’m toying with the idea of doing 3-4 Neural Charge workouts throughout the week just to ramp up the recovery and keep fresh. Have you done anything like this, or do you just take the full week off?[/quote]
I started training Max-OT right after reading this thread and a few others about it, and I’m seeing awesome gains.
I’ve had like 2 deload weeks since I started. The first time I was pretty good and just needed the extra rest and a shitload of food, but the second deload week I decided to try some neural charge exercises and I can’t say they made much of a difference. If you don’t have an active job where you are already moving around a lot during the day then you could probably try them I guess.
I found that being on my feet all day long, eating a shitload of food, and getting some extra sleep brought me out of my deload week way bigger and stronger.
Looking jacked in the new avi beef!
Thanks for all the insights.
Jeez man. Lookin good. So your making gains on less cals then before??
Also, looking at your old meal plan, did you not eat many veggies at all (and did you not really care about fiber)??
Very interesting thread here and especially with the nutrition aspect of it. I am doing Max-OT training right now and have in the past and it works.
@ KB, thanks so much for putting the time into this thread and all your contributions to the site.
Time to start eating more protein.
KingBeef,
Any video of yourself training on YouTube?
[quote]kingbeef323 wrote:
Exactly 1 year of progress.[/quote]
youd hope to put on some weight for a yr of training lol looks like 10 pounds, not very impressive
[quote]Professor X wrote:
For the record, that is one reason I quit doing squats as well. I have shown the machine I use. I also have long legs and it made it awkward. The squat machine and leg press seem to be working and have for the past few years. If I could train them more often, I am sure they would be one of my better body parts. I want to get them to 32+".
As far as the “6 meals a day” before you write that one off, there is MUCH benefit to be had from a newb with a fast metabolism concentrating on getting those meals (and thus those calories) over several courses through out the day. I would not be this size without that.
I also agree that now, I am moving away from that because I have alternatives and the results I am seeing from the protein strategy I am using means I don’t have to rely on that.
HOWEVER, that is a matter of progression…and there is no way in hell I was ready (financially or physically) to see the same results right out the gate from doing what I am now. I had to learn way more about my own body to see the greatest effect.
Other than that, good job articulating your thoughts. You are definitely one of the more stand out posters here.[/quote]
alright mate
[quote]zackysmith wrote:
[quote]kingbeef323 wrote:
[/quote]
u one ugly mother fucker![/quote]
Nonsense, dewd, chicks dig the colgate smile.
[photo]33387[/photo]
Where’s your pics at, brah?
In before “taking pictures of yourself and posting them on a website with dudes is gay,” “I don’t have a camera in the year 2011,” “I don’t have to prove anything” and “other wack ass excuse.”
And as long as we’re throwing around insults, I bet your physique is trash and your wee wee stays dry. Come at me, bro… etc.
Trollolololololololololol
ban that asshole.
Trolling used to be an artform, what the hell, lol.
[quote]zackysmith wrote:
A LOAD OF SHIT[/quote]
I second ‘ban this kid’. Here is a guy who has an excellent physique and moreso is genuinely helpful, articulate, constructive. Why would you try to fuck that up?
[quote]
Nonsense, dewd, chicks dig the colgate smile. [/quote]
I’m testament to this.
There’s a reason Beef’s the King.
Hey KB or Lonnie, I’ve got a question about max ot. When you say “to failure” does that mean do your reps until you cant get another one, or do it until you cant move the weight at all. Example
Rep 1: Pretty hard
Rep 2:STarting to slow down
Rep 3: MAn this is heavy
Rep 4:looonngg grinder, blood vessels popping, just locked it out
At this point would I try a rep 5, even though I know I wont make it, or would I stop it there?(Spottings not an issue, Im doing exercises whre I can safely dump the weight.)
Thanks in advance!
[quote]Oxen wrote:
Hey KB or Lonnie, I’ve got a question about max ot. When you say “to failure” does that mean do your reps until you cant get another one, or do it until you cant move the weight at all. Example
Rep 1: Pretty hard
Rep 2:STarting to slow down
Rep 3: MAn this is heavy
Rep 4:looonngg grinder, blood vessels popping, just locked it out
At this point would I try a rep 5, even though I know I wont make it, or would I stop it there?(Spottings not an issue, Im doing exercises whre I can safely dump the weight.)
Thanks in advance!
[/quote]
K, back on topic. I’d say go to positive failure. To me, this is when you hit a rep that’s very hard, maybe somewhat of a grind and you know you most likely won’t get another one. That’s when you terminate the set.
Really enjoying this new split. Hams and quads on their own days is definitely the way to go for me.
Monday - Chest/Upper Back/Rear Delts
Tuesday - Hams/Calves
Wednesday - Arms
Thursday - Quads/Abs
Friday - Shoulders/Lats/Calves
Sat/Sun - off
Chest- Incline dumbbell, flat dumbbell, decline dumbbell
upper Back- T bars, seated wide neutral grip rows, wolfe face pulls
Rear delts- Incline RD raises, standing cable x’s
Hams- Lying leg curs, RDL’s, seated leg curls
Calves1- Seated calf, slant calf, calf press
Bis- Seated hammers, machine preacher, incline curls
Tris- Decline CGBP, Lying extensions, French press
Quads- Squats, Hack squats, leg press
Abs- Rope crunches, leg raises, decline sit ups
Shoulders- Seated dumbell, ships, seated laterals, cable laterals, shrugs
Lats- Pull ups, wg pulldowns, seated rows
Calves2- Donkey raises, standing calf, slant calf
2 sets to failure on most exercises.
King,
Do you still stay in the 4 to 6 reps range or do you sometime go higher?
[quote]kingbeef323 wrote:
Really enjoying this new split. Hams and quads on their own days is definitely the way to go for me.
Monday - Chest/Upper Back/Rear Delts
Tuesday - Hams/Calves
Wednesday - Arms
Thursday - Quads/Abs
Friday - Shoulders/Lats/Calves
Sat/Sun - off
Chest- Incline dumbbell, flat dumbbell, decline dumbbell
upper Back- T bars, seated wide neutral grip rows, wolfe face pulls
Rear delts- Incline RD raises, standing cable x’s
Hams- Lying leg curs, RDL’s, seated leg curls
Calves1- Seated calf, slant calf, calf press
Bis- Seated hammers, machine preacher, incline curls
Tris- Decline CGBP, Lying extensions, French press
Quads- Squats, Hack squats, leg press
Abs- Rope crunches, leg raises, decline sit ups
Shoulders- Seated dumbell, ships, seated laterals, cable laterals, shrugs
Lats- Pull ups, wg pulldowns, seated rows
Calves2- Donkey raises, standing calf, slant calf
2 sets to failure on most exercises.[/quote]
For shoulders, what are “ships”?
[quote]Iron Dwarf wrote:
[quote]kingbeef323 wrote:
Really enjoying this new split. Hams and quads on their own days is definitely the way to go for me.
Monday - Chest/Upper Back/Rear Delts
Tuesday - Hams/Calves
Wednesday - Arms
Thursday - Quads/Abs
Friday - Shoulders/Lats/Calves
Sat/Sun - off
Chest- Incline dumbbell, flat dumbbell, decline dumbbell
upper Back- T bars, seated wide neutral grip rows, wolfe face pulls
Rear delts- Incline RD raises, standing cable x’s
Hams- Lying leg curs, RDL’s, seated leg curls
Calves1- Seated calf, slant calf, calf press
Bis- Seated hammers, machine preacher, incline curls
Tris- Decline CGBP, Lying extensions, French press
Quads- Squats, Hack squats, leg press
Abs- Rope crunches, leg raises, decline sit ups
Shoulders- Seated dumbell, ships, seated laterals, cable laterals, shrugs
Lats- Pull ups, wg pulldowns, seated rows
Calves2- Donkey raises, standing calf, slant calf
2 sets to failure on most exercises.[/quote]
For shoulders, what are “ships”?
[/quote]
Smith High Incline Press, a favorite of CC if I remember correct.
[quote]norref123 wrote:
King,
Do you still stay in the 4 to 6 reps range or do you sometime go higher?
[/quote]
My rep range is 4-10 on most exercises now. Shoulders I go as high as 15.
[quote]samoth2 wrote:
[quote]Iron Dwarf wrote:
[quote]kingbeef323 wrote:
Really enjoying this new split. Hams and quads on their own days is definitely the way to go for me.
Monday - Chest/Upper Back/Rear Delts
Tuesday - Hams/Calves
Wednesday - Arms
Thursday - Quads/Abs
Friday - Shoulders/Lats/Calves
Sat/Sun - off
Chest- Incline dumbbell, flat dumbbell, decline dumbbell
upper Back- T bars, seated wide neutral grip rows, wolfe face pulls
Rear delts- Incline RD raises, standing cable x’s
Hams- Lying leg curs, RDL’s, seated leg curls
Calves1- Seated calf, slant calf, calf press
Bis- Seated hammers, machine preacher, incline curls
Tris- Decline CGBP, Lying extensions, French press
Quads- Squats, Hack squats, leg press
Abs- Rope crunches, leg raises, decline sit ups
Shoulders- Seated dumbell, ships, seated laterals, cable laterals, shrugs
Lats- Pull ups, wg pulldowns, seated rows
Calves2- Donkey raises, standing calf, slant calf
2 sets to failure on most exercises.[/quote]
For shoulders, what are “ships”?
[/quote]
Smith High Incline Press, a favorite of CC if I remember correct.[/quote]
Yep. I definitely feel like my delts are starting to stand out more as a result of adding these in as a 2nd shoulder pressing exercise. Probably because they weren’t really getting hit that hard on chest day because I do all dumbbell presses for chest, which I pretty much feel all in my chest, very little in the delts. Highly recommended if you’ve never done em before.
Just dropping back in here to say I’ve been back on Max-OT for about 3 months now and am absolutely loving it, and killing it in the gym. Weights are back up and climbing EVERY week now that I’m done dieting and getting some food in. I’m really glad I’m back to this style of training - great results + fun as hell… What more can I ask for?
I really can’t weight to see what kind of growth and strength gains I can get in the next 2-3 (or hell, 10) years out of this.
Thanks Beef, you got me back into it.