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Yet another MAX-OT question... # of sets?

Discussion in 'Weight Training/Bulking' started by Somanatin, Feb 2, 2004.

  1. Somanatin

    Somanatin Well-Known Member

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    Ok... I've printed out and read the MAX-OT guide that John linked to on his site, and I've searched around the net to answer my question, but I am still lost. According to the guidlines, a typical workout should not exceed 30-45 minutes. However, I also see that many people do mulitple warm-up sessions (with 10-12 reps instead of 4-6 per set).

    Does the 30-45 minute MAX-OT workout include those warmups or not? It seems like I can only get one muscle group exercised in 30 minutes if I do 3-4 warmup sets on top of the 2-3 heavy sets (with 2-minute breaks in between each).

    Am I missing something?

    For example, let's say I am doing a leg workout, consisting of squats, lunges, deadlifts, and calf raises: Do I do warmup sets for each exercise, then a group of MAX-OT sets, then warmups for the next exercise, then MAX-OT sets, then warmups for the next, etc.? Or, do I do all my warmups for each exercise, and start over with all my MAX-OT sets together?

    As you can tell, I am quite confused, and want to go about this the right way. I am just starting out, and would hate to injure myself with heavy weights because I didn't warmup properly, or something. Plus, I just want to get the maximum gains out of each workout... that's what MAX-OT is all about anyway!

    Thanks for any advice I can get...
     
  2. Jono

    Jono Well-Known Member

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    i do not count the warm up.. you are hardly working the muscle..

    time starts when i hit the first heavy set
     
  3. John Stone

    John Stone Every day is Leg Day
    Staff Member Owner

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    It's only necessary to do the warm up and acclimation sets once for each muscle group. So my chest workout might look something like this:

    BARBELL BENCH PRESS
    -------------------
    12 x warm up weight
    10 x same weight
    6 x warm up, increased weight
    3 x acclimation set, increased weight
    1 x acclimation set, increased weight
    1 x max (this is not part of MAX-OT, but I like to see what my max bench is here)
    4-6 x heavy
    4-6 x heavy
    4-6 x heavy

    INCLINE BARBELL BENCH PRESS
    ---------------------------
    4-6 x heavy
    4-6 x heavy
    4-6 x heavy

    DIPS
    ----
    4-6 x heavy weighted dips
    4-6 x heavy weighted dips
    4-6 x heavy weighted dips

    Then when I do my delts I do a complete warmup for those, and so on...

    Your workouts should be short and intense. If you are working just one muscle group per workout, 30 minutes max, including warm-ups. I do up to 3 muscle groups in one workout, and those workouts take no more than one hour, including all my warm-up sets.

    Brief and intense is the key, then get right to your post-workout nutrition.
     
  4. Somanatin

    Somanatin Well-Known Member

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    Thank you very much John... that's exactly what I was looking for :tucool: .

    Actually, that's pretty much how I have been training, so I'm glad that I am on the right track.
     

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