I’m into powerbuilding, and I really love compound exercises using raw power for my lifting, and then adding accessories for it.
I have been thinking about trying the Max-OT, but one thing about this concept, it’s based on pure power moves instead of adding some hypertrophy. I have tried the P.H.A.T and Wendler 5/3/1 program before (love it btw!) :), but I want to change up with something else.
What I’m wondering is, does anyone know who, or where I can see someone adjusted the Max-OT program with hypertrophy added on?
no. Adding any additional work is totally contrary to the ideas behind teh program. The program is well designed and the principles are sound there is no reason to tinker with it. If you do it as it is written and really push yourself you will grow, there is no need to add anything, adding movments will only tax your nervous system and slow down the gains.
if you do a round of max-ot (I think you go for 8 weeks and then take a week break) and you are not happy with the results then look at the program and see what might be holding you back and make adjustments from there.
I remember I saw somewhere on youtube channel that Layne Norton said that if you are just doing either pure power or hypertrophy movement, but not combining them together, your body will start to plateau.
So from what I understood it’s like equilibrium for your body to grow good results if you have power and hypertrophy all together.
That’s why I am kinda worry not to grow in good amount of my time when I put my effort on the gym by using just power movement on Max-OT.
[quote]Ciero wrote:
I remember I saw somewhere on youtube channel that Layne Norton said that if you are just doing either pure power or hypertrophy movement, but not combining them together, your body will start to plateau.
So from what I understood it’s like equilibrium for your body to grow good results if you have power and hypertrophy all together.
That’s why I am kinda worry not to grow in good amount of my time when I put my effort on the gym by using just power movement on Max-OT.
What do you guys think about that? [/quote]
max-ot is not just power training because it uses low reps. i reccomend you do what king beef did when running the program and change the rep range from 4-6 to 4-8, that should work just fine for strength and hypertrophy.
[quote]Ciero wrote:
I remember I saw somewhere on youtube channel that Layne Norton said that if you are just doing either pure power or hypertrophy movement, but not combining them together, your body will start to plateau.
So from what I understood it’s like equilibrium for your body to grow good results if you have power and hypertrophy all together.
That’s why I am kinda worry not to grow in good amount of my time when I put my effort on the gym by using just power movement on Max-OT.
What do you guys think about that? [/quote]
max-ot is not just power training because it uses low reps. i reccomend you do what king beef did when running the program and change the rep range from 4-6 to 4-8, that should work just fine for strength and hypertrophy.[/quote]
That would be ok, but honestly even if you do the program exactly as written you will see hypertrophy gains provided you eat enough food to support growth and push yourself in the gym.
one thing I did differently was up the rep range a bit on RDLs so I could better feel them in my hamstrings. If you’re less of a noob than I am and can hit hams hard in the 4-8 rep range then my advice is probably bunk.
honestly (just my opinion) once you start splitting power and hypotrphy up you’re over complicating things. Like I said earlier, do the routine as written, evaluate after 8 weeks and go from there. Max OT is based on continious overload, your muscles will grow if you overload them properly.
I do not have a problem with changing up the rep range, when I did the routine my joints took a beating so I did end up changing up the rep range but again when you do this type of thing you’re getting away from SOME of the routine’s original intentions so you have to keep that in mind when you say “this works” or “this doesn’t work”.
Yeah, I know it seems like I’m over complicated things around here, but I have always been fan with the powerbuilding concept, and therefore I was thinking the Max-OT is only power movement, even though I know I will let my muscle be overloaded, but still I might even plateau.
I also read somewhere that if you are doing a lot of power movement, your muscles will be more densed, but if you are doing just hypertrophy, you would look like more “poofff”, or puffy or something. That’s why I was thinking even though if I change the rep ranges on the Max-OT wouldn’t it be more overtraining? I think the Max-OT has already good rep range, but if I adjust it something else, like I said… I might be overloading the rep range, and therefore overtraining, and again… it’s not intentionally Max-OT anymore.
Just give the program a solid training cycle (8-12 weeks at least) exactly as it’s prescribed, eat a solid bbing diet (there are some max ot diet articles that can be found online as well if you are interested). That is the only way you are going to know if it’s the right program for you. Good luck.
Bump that, best habit I ever got in was following a program exactly as written and being religious in recording progress in a journal wkt to wkt and 6-8 weeks is exactly how long I give it to see how its working.
Yes a period of low rep training will add density to muscle tissue, and more reps will pump it up!
The best combination of strength training and hypertrophy training program Iv used was the 1-6 method, but is extremely demanding and worked best on an every other week frequency.
I did 8 weeks total of the 6-12-25 and the 1-6 for 4 weeks each alternated and was VERY,VERY pleased with the results, both are on site I believe
[quote]Sentoguy wrote:
Just give the program a solid training cycle (8-12 weeks at least) exactly as it’s prescribed, eat a solid bbing diet (there are some max ot diet articles that can be found online as well if you are interested). That is the only way you are going to know if it’s the right program for you. Good luck.[/quote]
Yes, I have been thinking to use the program for 8 weeks at least, also my diet is good to go! I do weight my food, check out my macros and so on…
[quote]sesumatse wrote:
Bump that, best habit I ever got in was following a program exactly as written and being religious in recording progress in a journal wkt to wkt and 6-8 weeks is exactly how long I give it to see how its working.
Yes a period of low rep training will add density to muscle tissue, and more reps will pump it up!
The best combination of strength training and hypertrophy training program Iv used was the 1-6 method, but is extremely demanding and worked best on an every other week frequency.
I did 8 weeks total of the 6-12-25 and the 1-6 for 4 weeks each alternated and was VERY,VERY pleased with the results, both are on site I believe [/quote]
That does sound decent results you have! Do you have the excel file written down or something? I would love to take a look and have an insight if that’s okey with you?
Okey, what do you guys think if I should go for the Max-OT for 8 weeks, and change it off to HST training for another 8 weeks? I want to balance out my body, so no plateaus is going on.
[quote]Ciero wrote:
Yeah, I know it seems like I’m over complicated things around here, but I have always been fan with the powerbuilding concept, and therefore I was thinking the Max-OT is only power movement, even though I know I will let my muscle be overloaded, but still I might even plateau.
I also read somewhere that if you are doing a lot of power movement, your muscles will be more densed, but if you are doing just hypertrophy, you would look like more “poofff”, or puffy or something. That’s why I was thinking even though if I change the rep ranges on the Max-OT wouldn’t it be more overtraining? I think the Max-OT has already good rep range, but if I adjust it something else, like I said… I might be overloading the rep range, and therefore overtraining, and again… it’s not intentionally Max-OT anymore.
What do you guys think? [/quote]
Again, I think you’re splitting hairs. Trust me, you’re first concern should be getting your muscles to grow. I can say with a great deal of certanty if you bring your arms up from 14 to 15 and the rest of you grows at about the same rate you’ll be a happy camper. If you have your diet under control you won’t just get “puffy” muscles (but dieting can help you with that grainy look you talk about). Alot of that has to do with body types (and in some cases individual drug protocol), I mean Flex Wheeler would have had those big round muscle bellies no matter how he trained (back when he won the USA he was moving some heavy weights training with Cormier and Rico McClinton) and like wise Dorian would never have had the roundness of wheeler no matter how he trained.
[quote]Sentoguy wrote:
Just give the program a solid training cycle (8-12 weeks at least) exactly as it’s prescribed, eat a solid bbing diet (there are some max ot diet articles that can be found online as well if you are interested). That is the only way you are going to know if it’s the right program for you. Good luck.[/quote]
Yes, I have been thinking to use the program for 8 weeks at least, also my diet is good to go! I do weight my food, check out my macros and so on…
[quote]sesumatse wrote:
Bump that, best habit I ever got in was following a program exactly as written and being religious in recording progress in a journal wkt to wkt and 6-8 weeks is exactly how long I give it to see how its working.
Yes a period of low rep training will add density to muscle tissue, and more reps will pump it up!
The best combination of strength training and hypertrophy training program Iv used was the 1-6 method, but is extremely demanding and worked best on an every other week frequency.
I did 8 weeks total of the 6-12-25 and the 1-6 for 4 weeks each alternated and was VERY,VERY pleased with the results, both are on site I believe [/quote]
That does sound decent results you have! Do you have the excel file written down or something? I would love to take a look and have an insight if that’s okey with you?
Okey, what do you guys think if I should go for the Max-OT for 8 weeks, and change it off to HST training for another 8 weeks? I want to balance out my body, so no plateaus is going on.
[/quote]
IMO you are way too paranoid about plateauing. Just take a deload week if you are starting to feel the effects of chronic fatigue, or switch up your exercise selection every now and then and as long as you are eating enough to support growth you will very rarely hit an actual legitimate plateau. I’m not saying you can’t do 8 weeks of max ot and then 8 weeks of HST, just trying to unbrainwash you out of the idea that you have to continually totally revamp your training on a regular basis to avoid the “dreaded plateau”.
If you going to do max-ot reread through the first week. It says follow it to the letter. None of this take this, drop that crap. Its all built around the concept of lifting the heaviest possible weights in the 4-6 rep range.
Play around with your concept after you do a few runs of the program.
Ya b happy to dig out that 5 yr old journal asap. Was havin alot of fun with it remember it well, was a great blend of strength work(the 1-6 week) then hypertrophy and conditioning work the next(6-12-25)
It seemed like I didnt burn out when I alternated the two as they place entirely different demands on the body so I dodged the repetitive stress that leads to overtraining.I liked the rep ranges covered, all the way from max singles to 25 rep torture sets!
[quote]Sentoguy wrote:
Just give the program a solid training cycle (8-12 weeks at least) exactly as it’s prescribed, eat a solid bbing diet (there are some max ot diet articles that can be found online as well if you are interested). That is the only way you are going to know if it’s the right program for you. Good luck.[/quote]
Yes, I have been thinking to use the program for 8 weeks at least, also my diet is good to go! I do weight my food, check out my macros and so on…
[quote]sesumatse wrote:
Bump that, best habit I ever got in was following a program exactly as written and being religious in recording progress in a journal wkt to wkt and 6-8 weeks is exactly how long I give it to see how its working.
Yes a period of low rep training will add density to muscle tissue, and more reps will pump it up!
The best combination of strength training and hypertrophy training program Iv used was the 1-6 method, but is extremely demanding and worked best on an every other week frequency.
I did 8 weeks total of the 6-12-25 and the 1-6 for 4 weeks each alternated and was VERY,VERY pleased with the results, both are on site I believe [/quote]
That does sound decent results you have! Do you have the excel file written down or something? I would love to take a look and have an insight if that’s okey with you?
Okey, what do you guys think if I should go for the Max-OT for 8 weeks, and change it off to HST training for another 8 weeks? I want to balance out my body, so no plateaus is going on.
[/quote]
stop over thinking this shit. max-ot could be run for a long time with only minor changes along the way. you dont need to worry about hitting a plateu when you havent even started the program yet.
Okey, I know it sounds like big confusing, and I’m making it more worse out than it should be! I have absolutely no doubt the program will definitely work out! even though I do strength gains, I know my muscles will be “popped” out, but there is a reason why there is hypertrophy I kinda miss in the workout plan! I want my body to be more “popped”!
I can run this program for 8 weeks, and do the deload. for the 4th week, and start fresh again.
I have done Wendler 5/3/1, and some other programs before, and I know how it works, but like I said… maybe I’m making big fuzz out of it. It’s just that I want to have the “perfect” program for 8 weeks! “Time is money” like everybody is saying, so I want to put best effort out of it!
My goal? To look bigger like a bodybuilder, having more mature body look, and increase strength at the same time.
That’s why I’m kinda concern if the Max-OT is beneficial for my need, since there is no hypertrophy, just pure raw power strength involved!
[quote]Ciero wrote:
Hey Guys! thank you for replies!
Okey, I know it sounds like big confusing, and I’m making it more worse out than it should be! I have absolutely no doubt the program will definitely work out! even though I do strength gains, I know my muscles will be “popped” out, but there is a reason why there is hypertrophy I kinda miss in the workout plan! I want my body to be more “popped”!
I can run this program for 8 weeks, and do the deload. for the 4th week, and start fresh again.
I have done Wendler 5/3/1, and some other programs before, and I know how it works, but like I said… maybe I’m making big fuzz out of it. It’s just that I want to have the “perfect” program for 8 weeks! “Time is money” like everybody is saying, so I want to put best effort out of it!
My goal? To look bigger like a bodybuilder, having more mature body look, and increase strength at the same time.
That’s why I’m kinda concern if the Max-OT is beneficial for my need, since there is no hypertrophy, just pure raw power strength involved![/quote]
for the 3rd time max-ot is a hypertrophy program. just because it doesnt have high reps doesnt mean you wont get growth. if you dont want to do it then dont.
