Well, I just did my first night on the MAX-OT program, I recorded my weights, sets, reps, and rest times and the works. While I am sure I followed everything as much as I could, I would really like your input (or in fact anyone else familiar with max-ot) to give myself the final confirmation that I am indeed doing this correctly.

Alrighty, without further adieu:

(Chest, Shoulders, Triceps)

Bench press: 150 lbs. 4, 4, 3 (reps) -- 3 sets
Incline dumbell press: 50 lbs each hand. 6, 5 -- 2 sets
Decline dumbell press: 50 lbs each hand. 5 -- 1 set

Military press: 70 lbs. 4, 4, 3 -- 3 sets
Dumbell laterals: a mere 15 lbs each hand :(. 5, 5 -- 2 sets
Shrugs: 90 lbs. 6 -- 1 set

Tricep pressdowns: 130 lbs. 5, 4, 3 -- 3 sets
Dumbell extensions: 40 lbs. 3, 3 -- 2 sets
Skullcrushers: 35 lbs. 3 -- 1 set

All my rest periods were within the 2-3 minute range, I also had a protein shake with 60g protein afterwards. It took me 45 minutes, and I went heavy, intense and all within 4 reps..Except for a few, which I haven't done in a while, but at least next time I should have improved enough to meet the rep requirements.

So...Does this look alright to you? I hope I followed the basic guidelines of MAX-OT so far (I'm halfway through the program, it is pretty big) but I hope I've done good so far.

Comments appreciated!

Lookin good buddy. The shrugs gotta go WAY up though. I bench a little less than you, but my shrugs are around 280 with the bar. Try using straps, they help a lot. The dumbell laterals are tough, yea. I do 15's as well. One suggestion i have is instead of taking 3 scoops of whey post-workout, take two post-workout and one pre-workout. Throw in 2 tbsp of dextrose with each shake. And of course, creatine for the post. Almsot forgot, you've got way too many 3's in there. Your reps should be in the 4-6 range, not the below-4 range. Technically, they're supposed to be 6, but since you can't do 6 for all the sets, they put 4-6.

I counted 18 heavy sets. Isn't that too much according to the rules of Max-OT? (6-9 total?). Also, don't forget to do the warm ups.

Thanks for the feedback

Yea, I know I got too many 3's in there.. Some exercises I haven't done in a while so tonight was in a way, a test run, to see where I stand. Now that I know, I can adjust things to get me around 5-6 reps.

As far as the 18 total heavy sets, how is that a lot? I basically copied the chest/shoulders/triceps routine from the book itself and used the number of recommended sets it suggested.

6-9 heavy sets per muscle group

chest = one muscle group..

tiger. next time do a 2 2 2 split..

2 incline/decline/flat..

and definatly work on the traps!

i didnt see any dips in there! dips are the best

I wanted to do dips (on the account I love doing them) but some 14 year old punk kept standing there, lifting his legs half-assedly and talking to his friends, basically wasting time. I didn't want to wait for him to get off and I didn't want to tell him to stop wasting time on the account I already have a warning for a fight I got into there last year :(

Hi Tiger King,

First off, I hope you just left your warm-up sets and acclimation sets off the list for the sake of brevity! They are very important and I don't see them listed or mentioned anywhere in your post.

When I do MAX-OT I always do 3 working sets for each exercise. I see quite a few where you did just 2 sets or even just 1. Go for 3 sets every time.

Also if you can't do 3 sets of 4-6 reps, then the weight is too heavy for you and should be reduced. For example, your bench press was probably too heavy since you could not perform 3 sets of at least 4 reps. If you can barely get 4 up in the first set, in all likelihood you are not going to be able to get up 4 by your last set and should lower the weight on your next workout. It takes a few workouts to find out what you are capable of, so this feeling out process is normal. Don't sweat it.

I agree with d!abolic, you can probably shrug more than 90 pounds based on your other lifts. Up until a few weeks ago I never once had worked my traps and I'm shrugging almost 3 times the amount you are and I'm a complete newbie at working my traps! Try for more weight, but don't hurt yourself! :bb:

Your rest intervals and choice of exercises look very good. Don't forget to switch things up after 6-8 weeks.

Keep it up, looking good! :tu:

Thanks!

Yes, I did leave my warm ups off for sake of brevity, but I did try to follow the Max-OT method warming up as much as possible.. I did the warm up sets and the weight acclimation sets. It worked pretty well.

I think my problem is that I was aiming for 4 reps, I think for now on I will aim for 6 as previous suggested. I am also going to do 3 sets per exercise as well.

One question: Although I did read the MAX-OT outlook on muscle soreness, fatigue and the "pump" while I worked my ass off last night admittedly I don't feel overly sore today. I'm not quite sure how to take that, is it a big deal?

Thanks!
One question: Although I did read the MAX-OT outlook on muscle soreness, fatigue and the "pump" while I worked my ass off last night admittedly I don't feel overly sore today. I'm not quite sure how to take that, is it a big deal?
No, not necessarily. Some people get more sore than others based on all kinds of factors, and sometimes it takes a couple of days for the soreness to really kick in. You may find that you are more sore when you are doing a complete 3 x 6 set for each exercise as well.

I have a similar reaction to Max-OT workouts. I generally don't feel the muscle pain immediately after a workout like I did with pyramid training. If I worked REALLY hard I will feel it within 2 - 3 hours. However, I usually don't start seriously feeling the workout until 12 hours later.

The pump is there just not the pain. I attribute the pain I used to feel (and thought was what was building mass) to muscle fatigue and the new pain I feel to muscle building.

Yea, I wanted to kind of update this. Yesterday I really felt some pain in my chest, shoulders and triceps. Today the pain has slightly tapered off but I still feel it in my triceps.

I guess the day after they are just kind of numb from the heavy workout :)

I must be doing something wrong when I shrug because I bench 145 and only shrug 155.

I just finished my first week of MaxOT and, for the first time in MONTHS, every part of my body is HOWLING with soreness. Taking a cue from John, this pleased me a great deal.

Then my boss called me at early this morning to see if I'd help him move, so I got to "feel the burn" all day long as I dragged box after box of books up and down four flights of stairs in sub-freezing conditions. I figure I should JUST BARELY be able to lift my arms again by monday - just in time to do my chest routine!

Out of curiosity, why are you doing shrugs on Chest/Shoulder/Triceps? I consider Shrugs to be a back exercise since they work the traps.

Traps information (http://www.exrx.net/Muscles/TrapeziusUpper.html)

Barbell Shrugs (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html)

Oh, I know what shrugs and traps are.... But I forget the reason why I did them there. I know I had a reason, I just can't remember it right now.

I have a question about how you are doing shrugs. I have been using dumbells (40lb) in each hand to do shrugs. They seem quite easy. How the heck do you do shrugs with 280lb barbell? Do you get someone to help you lift it in place and then do them? I can't figure out how you are doing so much weight?

thx

I have a question about how you are doing shrugs. I have been using dumbells (40lb) in each hand to do shrugs. They seem quite easy. How the heck do you do shrugs with 280lb barbell? Do you get someone to help you lift it in place and then do them? I can't figure out how you are doing so much weight?

thx
Personally I put the barbell on the safety bars of my power rack just below the reach of my arms. Then I just need to grab the bar and shrug without having to deadlift it into position.

I have a question about how you are doing shrugs. I have been using dumbells (40lb) in each hand to do shrugs. They seem quite easy. How the heck do you do shrugs with 280lb barbell? Do you get someone to help you lift it in place and then do them? I can't figure out how you are doing so much weight?

thx

Simple, just put the barbell on the ground in front of a mirror, put a 45 plate on each side one at a time to balance it, then add more weight as needed. Should also have a good set of straps to help with the grip as well.

It is kinda time consuming tho.