In recent years, MAX-OT training has seen a huge peak in popularity, followed by a dip in coverage as training methods such as DC training have taken center stage. Still, there is a large contingent of bodybuilders who use MAX-OT training religiously. They believe it offers a way for bodybuilders to train quick and heavy, in a very safe and productive manner.
Body part #1
- Exercise 1
- Exercise 2
- Exercise 3
- Exercise 4
Body part #2
- Exercise 5
- Exercise 6
Body part #1 will be a major body part. This can include back, chest, thighs, or even shoulders, if traps will be the second part to follow. Body part #2 will be a smaller body part, such as biceps, calves, or triceps. Most bodybuilders will group chest with triceps, back with biceps, thighs with calves, and shoulders with traps. However, you can arrange body parts differently to suit your preferences and any recovery factors unique to yourself.
Exercise 1 will be a heavy compound movement. Exercises 2 and 3 will be standard heavy movements. Exercise 4 will be an isolation movement. At this point you move on to the second body part. Exercise 5 will be a compound movement, and exercise 6 will be an isolation movement.
For exercise 1, you will complete 2 very light warm-up movement sets. Your third set will be very heavy (the same weight you plpan to use for the two actual work sets) but you will only complete one repetition. This is called the “Acclimation set” and is unique to MAX-OT training. Every exercise of the workout will contain an acclimation set to help mentally prepare you for the heavy set that is about to arrive. Once you complete the two light warm-up sets and the single acclimation set, it’s time to get to work! You exercise 1 sets will be heavy and in the 4 to 6 repetition range. You will allow yourself up to 2 minutes rest between these sets.
Exercises #2 and #2 will require less warm up. You will simply use a single warm-up set with light weight, then one acclimation set. Then you will only be completing ONE working set for those exercises. As you can imagine, this means you have to work extremely hard to ensure that set is of the absolutely utmost intensity, or you will be wasting your time. Finally, move on to your final exercise for body part #1. This exercise #4 will require no acclimation set, as you’ll be fully warmed up and ready to work. Complete your final exercise and move on to the second body part.
Complete 2 warm-up sets, and one acclimation set, before plunging into two heavy work sets for exercise 5. Then, use just a single warm-up set and a single acclimation set before completing ONE set of exercise #6. That’s it. At this point, your two body parts should be fully engorged with blood and your strength levels tested to the maximum, but your joints shouldn’t have endured too rigorous of a workout, which will keep them working longer for you.
MAX-OT workouts should only take about 45 minutes to complete. You will use small 60 to 90 second breaks between each set. Good luck, and train hard!