I am working on a routine for Max-OT with a barbell, curl bar, FID Bench, and a power rack and it seems like it should work out fairly well. On this Max-OT program it looks like some exercises are almost duplicated. For instance barbell wrist curls and dumbell wrist curls on the same day? Standing calf raise and seated calf raise on the same day? Can I substitute 45 degree leg press with bent-knee good mornings? Can I substitute cable crunches with hanging knee raises or bicycle crunch? How about tricep cable press - with bardips or lying tricep press (skullcrushers)? I'm still waiting on my power rack so I can start doing squats, bench , pull-ups and bardips + other exercises. Also, I've been trying to learn proper form on exercises from the ExRx Exercise & Muscle Directory website which is really great. I actually did a couple of sets of squats 2 nights ago and it seems that my ankles do not flex enough or somethings not bending right because I'm almost falling forward and backwards at times. I've looked at a few websites for proper form and this thing is rough! I keep my back arched (not rounded), chest out, and keep my eyes fixed on a spot about 6 feet high on the wall. Its the first time I ever tried squats and I only used 70 pounds and my quads are sore ! Please note also that I have fairly small legs. I know this because my wife says I have chicken legs and other family members call me torso-man. You can see a few pics at my journal page (soloisticas journal). So should I just keep practicing form or just stretch out somehow? I am not very limber at all these days. thanks. :bow:

First one to respond to this thread receives a 5 pound box of See's Candy. :eat:

Well:

1) Squats are a learned technique. I didn't have very flexible ankles when I started. The best advice I can give is to practice them with light weights, and make sure your form is good. You have the key points worked out, so you shouldn't injure yourself. What I had to consciously do when I was starting out is to stick that ass out there! You really need to have you bottom sticking out and your weight balanced over the balls (on the inside portion) of your feet. Keep practicing, the heavier the weight you end up doing (don't advance too fast) the better the balance you'll end up with.
Ankle flexibility will come with time.

2) The MAX-OT plan uses the exercises that it does because of two reasons: They machines and free weights are most commonly in every gym, and they target the specific groups for the day. If you want to change something up, by all means go right ahead. The key to MAX-OT is to lift HARD, and get that overload working so you fail positively on the 5th or 6th rep. I don't see a problem with replacing any exercise with another, just be sure that you replace compounds with other compounds.

Can I substitute 45 degree leg press with bent-knee good mornings?

I wouldn't, but if you're working out at home and that's all you can do, well it's better than nothing (but keep in mind you're already doing good mornings on back day, and you don't really want to overexert the muscles too close together)

I am working on a routine for Max-OT with a barbell, curl bar, FID Bench, and a power rack and it seems like it should work out fairly well. On this Max-OT program it looks like some exercises are almost duplicated. For instance barbell wrist curls and dumbell wrist curls on the same day? Standing calf raise and seated calf raise on the same day?

Slightly different but I agree.

Can I substitute 45 degree leg press with bent-knee good mornings?

They seem like two different exercises what are you focusing on? I say bad choice.

Can I substitute cable crunches with hanging knee raises or bicycle crunch? Why not a plain crunch?
How about tricep cable press - with bardips or lying tricep press (skullcrushers)? Yes.
I'm still waiting on my power rack so I can start doing squats, bench , pull-ups and bardips + other exercises. Also, I've been trying to learn proper form on exercises from the ExRx Exercise & Muscle Directory website which is really great. I actually did a couple of sets of squats 2 nights ago and it seems that my ankles do not flex enough or somethings not bending right because I'm almost falling forward and backwards at times.

Keep heels flat, weigh on them, toes angled out 10 degrees. Don't let toro lean forward as you move out of bottom position.

I've looked at a few websites for proper form and this thing is rough! I keep my back arched (not rounded), chest out, and keep my eyes fixed on a spot about 6 feet high on the wall. Its the first time I ever tried squats and I only used 70 pounds and my quads are sore ! Please note also that I have fairly small legs.

So should I just keep practicing form or just stretch out somehow? I am not very limber at all these days. thanks.

Try doing squats with just bar, a mirror helps. look at a hack squat, also.

Try using paragraphs.

Thanks for the replies ! These two replies already helped me tons! I am now practicing form without any weights in front of a mirror. :bb:

According to http://www.exrx.net it looks like the 45° Leg Press targets the Quadriceps - Synergists is Gluteus Maximus. So I was looking for another exercise that would target the top-most portion of the backside of my legs that join my torso. Some people have referred to it as their ass.

After looking at some of my previous threads, I now realise that they are very difficult to read. I will start to use paragraphs and I will also indent. Thank you for bringing it to my attention. :claplow:

According to http://www.exrx.net it looks like the 45° Leg Press targets the Quadriceps - Synergists is Gluteus Maximus. So I was looking for another exercise that would target the top-most portion of the backside of my legs that join my torso. Some people have referred to it as their ass.

http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

On this Max-OT workout I printed out (Its a nice 2 page printout someone on this forum created in excel format that allows you to fill in the weight and reps) it lists dead lifts on Wednesday along with:

bent over barbell row
close grip pull downs
pull-ups
cable rows
dead lifts
barbell shrugs


It seems to me that these target the back and traps.
Looks like I should cut out the wednesday dead lift and just target my gluteus maximus on Monday with my leg workout. (Squats)

What kind of deadlifts are they? Stiff leg you would do on leg day to hit your hamstrings and bent would hit your back. So having them on two days would make sense if they are not the same form.

Thanks for the replies ! These two replies already helped me tons! I am now practicing form without any weights in front of a mirror. :bb:

According to http://www.exrx.net it looks like the 45° Leg Press targets the Quadriceps - Synergists is Gluteus Maximus. So I was looking for another exercise that would target the top-most portion of the backside of my legs that join my torso. Some people have referred to it as their ass.

After looking at some of my previous threads, I now realise that they are very difficult to read. I will start to use paragraphs and I will also indent. Thank you for bringing it to my attention. :claplow:



how much you squatting?
There is a reason for the queston.

The dead lifts are actually powerlifting style deadlifts - so they would target the back. I had to look it up in the .pdf file again to make sure and there was a note of it. Anyways the printout I'm using is here http://forums.johnstonefitness.com/showthread.php?t=13214&highlight=roadmap. It will work out great because I can edit some of the exercises I can't do with the best alternate that I can do with my set-up at home - then print it out.

Right now I am only squatting with 70 pounds just to learn the correct form and get more limber.