I am about to start my 7th week of Max-OT and the program calls for a 3 day split

Mon:Back,Biceps,Forearms
Wed:Chest,Shoulders,Triceps
Fri:Legs,Calves,Abs

I am dreading Wednesday's workout. Seems like by the time I get to triceps, there won't be much gas left in the tank and I won't be able to get maximum intensity. Anybody have any comments on this, good or bad? I am seriously considering just sticking with the 5 day split, but still would like to follow the program to a T.

Jason

I just started max-ot and it seems like they want you to do everything to a tee. If you already know you will be out of gas by the third exercise then what's the point of doing a max rep half assed? I guess staying with the 5 day split wil ensure you getting the maximum lift per muscle group.

I hate working 3 of the major muscle groups in the same day. I stopped Max-OT after week 5, but if I had kept with it, I would have stuck to my 4 day split.

I ended up moving that chest/shoulder/ab day to Monday and doing legs on Wednesday. This gives me more time between that day and the arm workout on Friday, which gives me much better workouts for both muscle groups.

- ThreeTee

I'm on week 7 as well, but I love the 3 day split. The workouts are intense, and leave the next day for cardio/cooldown. The only thing that killed me was Saturday after the big leg workout and my cardio I couldn't walk for a day or so. However this is the training schedule I will use for the remainded of the program, as weeks 7-12 have no new schedules other than some body builder's personal program.

Try eating a quick bite of turkey jerky with a protein shake 30 minutes before your workout. I have that before all of mine and it seems to work. I can still manage 180lbs on the tricep press-down at the end of the routine.

*also remember that MAX-OT is mainly about Mental Intensity as well, put your mind in the place that YOU WILL dominate over your triceps and you WILL*

I'm on week 7 as well, but I love the 3 day split. The workouts are intense, and leave the next day for cardio/cooldown. The only thing that killed me was Saturday after the big leg workout and my cardio I couldn't walk for a day or so. However this is the training schedule I will use for the remainded of the program, as weeks 7-12 have no new schedules other than some body builder's personal program.

Try eating a quick bite of turkey jerky with a protein shake 30 minutes before your workout. I have that before all of mine and it seems to work. I can still manage 180lbs on the tricep press-down at the end of the routine.

*also remember that MAX-OT is mainly about Mental Intensity as well, put your mind in the place that YOU WILL dominate over your triceps and you WILL*


Thanks for the info. I decided to go with the 3 day split after all and can't wait to hit the gym tomorrow. :D
Are you taking the week off after week 8?

I definetly agree with the mental intensity part, huge part of it.

thanks again to all



Jason

I'm sort of doing MAX-OT, but adjust the workouts however I see fit if something doesn't feel right for me. I currently do a 6 day split with two days break between day five and six. That keeps the workouts short and intense, just the way I like them. It also rotates which excercises I do by one day every week.

By the time I'm finished with muscle group I don't have much energy left for a sercond one anyway, so I prefer do dedicate a full workout to each group.

I'm on week 7 as well, but I love the 3 day split. The workouts are intense, and leave the next day for cardio/cooldown. The only thing that killed me was Saturday after the big leg workout and my cardio I couldn't walk for a day or so. However this is the training schedule I will use for the remainded of the program, as weeks 7-12 have no new schedules other than some body builder's personal program.

Try eating a quick bite of turkey jerky with a protein shake 30 minutes before your workout. I have that before all of mine and it seems to work. I can still manage 180lbs on the tricep press-down at the end of the routine.

*also remember that MAX-OT is mainly about Mental Intensity as well, put your mind in the place that YOU WILL dominate over your triceps and you WILL*


How do you keep your feet on the ground when you do 180 lb triceps pressdowns if you weigh 160 lbs? And what are your arm measurements at 160 lbs with 180 lbh triceps pressdowns they gotta be huge!!! If that's not the case are you sure you are doing them correctly? Maby I am just weak but I think I only use around 100 maby 125 and I'm over 200 lbs 16" arms. How do your elbow joints feel after that kind of weight?

:spaz:

metron, I can't say this is the case for him, but I know the cable machines meant for tricep push downs only have 1 cable pulley whereas the adjustable cable machines with two sides often have 2 cable pulleys. This makes the amount of weight you use totally different. I use about 70lbs on the 1 pulley system but like 150+lbs when I have to use the one with the 2 pulleys.

I know it's confusing, but if your gym has both, you know what I mean. They are usually even on the same equipment.

How do you keep your feet on the ground when you do 180 lb triceps pressdowns if you weigh 160 lbs? And what are your arm measurements at 160 lbs with 180 lbh triceps pressdowns they gotta be huge!!! If that's not the case are you sure you are doing them correctly? Maby I am just weak but I think I only use around 100 maby 125 and I'm over 200 lbs 16" arms. How do your elbow joints feel after that kind of weight?

:spaz:

I was thinking the same thing! The one I use only goes to 140 or so and I struggle at 110,lol.

Jason

Just to update, I went with the 3 day split after all and just finished legs this morning. It wasn't that bad at all. In fact, I had 2 new personal bests in deadlifts and squats! :tucool:


Jason