I have just started the move to MAX-OT in my lifiting routine. I am feeling like I am not getting enough work in. I always feel sore the next day though which is a good indicator that it is working the muscle groups I am targeting. I have been doing it for a week and my workouts have been cut in almost half time-wise (35 minutes), this concerns me and makes me wonder if it is going to be as effective as I am hoping. Are there any testimonials and/or tips for max-ot from anyone who has had sucess with this method? How long do you rest between sets? Also what are you doing for cardio that has been successful in tandem with MAX-OT?

I am trying to drop the last 10-12 lbs. (been trying for much too long, and I know it means I probably need to sacrifice the 3-4 light beers a week and the unhealthy snacks 2-3 times a week. With my work often times healthy snacks or eating at regular intervals is difficult as I have meetings with clients at random times from the am into the pm. I try to keep healthy "small meals" on hand at the office and in my brief bag. Anyone have any suggestions for quick, healthy mini-meals?

I have just started the move to MAX-OT in my lifiting routine. I am feeling like I am not getting enough work in. I always feel sore the next day though which is a good indicator that it is working the muscle groups I am targeting. I have been doing it for a week and my workouts have been cut in almost half time-wise (35 minutes), this concerns me and makes me wonder if it is going to be as effective as I am hoping. Are there any testimonials and/or tips for max-ot from anyone who has had sucess with this method? How long do you rest between sets? Also what are you doing for cardio that has been successful in tandem with MAX-OT?


I was wondering the same thing. Because, when I am doing the MAX-OT I barely break a sweat it seems. Right now for Cardio I am running 3 miles on the 3 days I do not lift. This is because I am running a 5K in 2 weeks. After that I will go back to HIIT along with lifting.

Cardio is really what I am struggling with right now as well. I keep hearing "dont run" "dont go more than 20 minutes tops" " dont do cardio" "Only do mild intensity 20 minutes of cardio 3 times a week" I really dont know how to tackle cardio with this new lifting routine. I like doing the standard 65% HR for 35-45 minutes as it burns a lot of calories, but it also is counterproductive to my lifting. I guess what I am looking for is something that might not exist, but I am wanting to find a cardio method that burns significant calories, burns fat, but does not burn too much lean muscle. Right now when I go out and do cardio 3-4 times a week it is a 1.5 mile jog and then a mile walk to cool down, takes about 25 minutes...is this adequate/good/bad?

I have thought many times about skipping cardio altogether and just lifting...though I doubt that is the best answer even though I know of people who have had great sucess with that.

Any input is welcome, however do not feel obliged, sometimes writing out my thoughts is helpful in processing the thoughts going through my head.

I like doing the standard 65% HR for 35-45 minutes as it burns a lot of calories, but it also is counterproductive to my lifting.How exactly is it counterproductive? If you feel like your cardio is hurting your lifting, it's likely due to inadequate rest and nutrition, not the cardio.

Combined with the right diet, 45-60 minutes at ~70% of MHR, done on an empty stomach, is arguably the most muscle-sparing cardio solution available.

I guess what I am looking for is something that might not exist, but I am wanting to find a cardio method that burns significant calories, burns fat, but does not burn too much lean muscle. Then stick with 45-60 minutes at ~70% MHR first thing in the morning (before breakfast).

Right now when I go out and do cardio 3-4 times a week it is a 1.5 mile jog and then a mile walk to cool down, takes about 25 minutes...is this adequate/good/bad?
Depends on where your HR is during your session, but I'd guess it's probably too high. And IMO, the session is too short.

:gl:

The way I see it...the only time that you probably really want to follow a completely strict regimine, right down to the pound and the minute, is when the program is being given to you by somebody that you're paying to train you. Not because that exact program is dead on as far as what you should be doing, but because you paid for it, so I would hope you'd follow it.
I know many competetive body builders that do no cardio at all. Though, if you want to continue to enjoy your beers, I wouldn't suggest that. You're just starting into a new program, so it'll take a couple weeks to see how your body responds to the new training style. As far as 35-45 minute sessions...you're right on the money as far as where you probably want to be. Quantity isn't as important as intensity.
You basically want your body to be saying "Holy Shit...what are you doing to me?" so that it HAS TO change. MAX OT is a good system, and I know alot of people that follow it, and get great results. And the price is right! :lol:
The most important things that I have learned, in all of my discussions, reading, studying, and my own training, has been that...There are no golden eggs. That the best routine, is the one you're not doing, and to go find something heavy, and pick it up... Other than that, it's just about sticking with it. :tu:

I had great success with Max-OT a few months back. I have some week by week pictures on my signature if you want to see. As far as cardio, I didn't do a single session during max-ot. I'm not sure if my results would have been even greater if I would have, but like I said, I was pleased with the results from lifting alone. As far as breaks betwen sets, I would usually go 3 minutes. It can get boring waiting, so be sure to bring music to listen to, and spent time focusing on the upcoming lift.

Jason

The way I see it...the only time that you probably really want to follow a completely strict regimine, right down to the pound and the minute, is when the program is being given to you by somebody that you're paying to train you. Not because that exact program is dead on as far as what you should be doing, but because you paid for it, so I would hope you'd follow it.


This is a great point!

This is why I consider myself on a "MAXOT Modifyed" type routine. And as a matter of fact my workouts are SHORTER than the official routine (less volume!). But my set and rep ranges and cardio are the same. No pyramiding (which I used to do), short intense cardio, 2-3 minutes in between sets, etc.

It works for me! :)

I always feel as though I'm getting in a great workout doing Max-OT. The key for me is intensity. I go to ABSOLUTE failure on every heavy set. Sometimes after I bench my 1st heavy set at 5 reps to failure, the second set I can barely do 3 and then I'm done - I can't do another set with the same intensity so I change exercises. After inclines and dips - my chest feels totally shot. I feel so drained after this that I suspect my tri's don't get the attention it should on chest/tri day.

I always feel as though I'm getting in a great workout doing Max-OT. The key for me is intensity. I go to ABSOLUTE failure on every heavy set. Sometimes after I bench my 1st heavy set at 5 reps to failure, the second set I can barely do 3 and then I'm done - I can't do another set with the same intensity so I change exercises. After inclines and dips - my chest feels totally shot. I feel so drained after this that I suspect my tri's don't get the attention it should on chest/tri day.

Same here dude, that's why I stopped doing chest and tris together! :)

Try doing chest alone, or with something like calves or abs.

I too just started the Max-OT program, starting week 2 today. The first week, I just did the weights, and I looked at my class schedule, and see some places (tuesday, Thursday) where I can add in Am cardio, and Sat/Sun AM cardio. So we'll see how much I can drop this coming week. I've got 35-40 pounds to drop before graduation in May.

I too just started the Max-OT program, starting week 2 today. The first week, I just did the weights, and I looked at my class schedule, and see some places (tuesday, Thursday) where I can add in Am cardio, and Sat/Sun AM cardio. So we'll see how much I can drop this coming week. I've got 35-40 pounds to drop before graduation in May.

In May? If you follow the routine and get your diet in check you can look really unbelievable by May.

Keep up the hard work!! :gl: