Max-OT (Maximum – Overload Training) is one of the most popular training program out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I’ve seen both beginners and experienced lifters gain well on Max-OT splits, so don’t doubt it.
The Principles of Max-OT
1. Each workout should last 30-40 minutes.
Your goal for each workout is to get into the gym, blast your muscles with overloading weights, and get out. We all know that muscle isn’t actually built in the gym, it’s built during recovery out of the gym, so it’s time to put that idea into use. Each workout should be short and sweet, but you need to put forth 100% for that 30-40 minutes, no wimping out because you’re “tired”.
2. Train only 1-2 muscle groups per workout.
This step goes hand-in-hand with step one. You don’t want to spend 2 hours in the gym blasting every body part, you want to keep the workouts short and intense. Only train1-2 muscle groups per workout, and following the other steps, your workout will be simple and effective.
3. Do 6 to 9 total heavy sets per muscle group.
Again, we are going for overload here, not volume. You want to blast your muscles with a few sets, going to complete concentric failure. Keeping the volume low and intense will ensure optimum release of growth factors, so you’re not going for fatigue here.
4. Do 4 to 6 reps per set.
This is one of the main things that defines Max-OT. You’ll be using 4-6 reps on almost all exercises, there are a few that are trained using higher reps, but for the most part it’s all 4-6. You should hit failure during this range. The weight should be heavy enough to stay under 6 reps if you go to failure, but not heavy where you will only be able to do 1-3 reps.
5. Rest 2-3 minutes between sets.
With the intensity level you’re training at, you’re going to need the 2-3 minutes of rest in between each set. You need to let your muscles rest and energize them fully for the next set in which you will blast them to failure again.
6. Train each muscle group once every 5-7 days.
After each session, your muscles are going to be totally damaged. You need to give them plenty of time to rest and grow back bigger and stronger, so that next time you workout you won’t damage them again. Well the next workout you have, you’ll be increasing the weights and will damage them again. Your muscles are going to need at least 5-7 days of rest after each intense workout.
7. Take a 1 week break from training every 8 to 10 weeks.
This should be done with every training program, it is not specific to just Max-OT. As you keep lifting hard, eventually your body isn’t going to be able to handle the constant training, and you’ll start to over train, which actually can make you lose muscle. Now losing muscle is the last thing you want, so you need to give your muscles a break. After 8 to 10 weeks of solid training, take a week of from lifting, and try to enjoy it (although some of you I know will hate not lifting for a week). After that week of rest, you’ll be able to start lifting heavy again and make some fresh gains.
Routine A
Monday – Legs and Calves
Squat – 3x 4-6
45 Degree Leg Press – 2x 4-6
Stiff Leg Deadlift – 2x 6
Standing Calf Raise – 3x 6-8
Tuesday – Chest and Forearms
Incline Bench Press – 3x 4-6
Barbell Bench Press – 3x 4-6
Decline Bench Press – 1x 4-6
Barbell Wrist Curls – 3x 8-10
Reverse Wrist Curls – 3x 6-8
Wednesday – Back and Traps
Bent Over Barbell Row – 2x 4-6
Close Grip V-Bar Pull Down – 2x 4-6
Pull-ups – 2x 4-6
Cable Row – 1x 4-6
Deadlift – 2x 4-6
Barbell Shrug – 1x 4-6
Thursday – Shoulders and Triceps
Dumbbell Press – 3x 4-6
Military Press – 2x 4-6
Dumbbell Side Laterals – 2x 4-6
Lying Skull Crushers – 2x 4-6
Triceps Press Downs – 2x 4-6
Seated Overhead Triceps Extension – 1x 4-6
Friday – Biceps and Abs
Straight Bar Curl – 2x 4-6
Standing Dumbbell Curl – 2x 4-6
EZ Bar Curl – 1x 4-6
Leg Raise (Weighted) – 2x 12-15
Cable Crunch – 2x 8-10
Routine B (Jeff Willet’s Max-OT Split)
Monday – Chest and Triceps
Flat Barbell Bench Press – 2×4-6
Incline Barbell Bench Press – 2×4-6
Incline Dumbbell Press – 1×4-6
1 Arm Overhead Dumbbell Press 1×4-6
Dumbbell Kickback – 1×4-6
Cable Press Down – 1×4-6
Lying Skull Crusher – 1×4-6
Tuesday – Legs
Leg Extension (just for warm up) – 2×10
Squat – 3×4-6
Leg Press – 2×4-6
Lunges – 2×4-6
Stiff Leg Deadlifts – 2×4-6
Wednesday – Back and Biceps
Pull-ups – *x50 (as many sets as it takes to get to 50 reps)
Barbell Row – 1×4-6
Pull Downs – 1×4-6
Low Pulley Row (V Bar) – 1×4-6
Low Pulley Row (straight bar) – 1×4-6
Alternating Dumbbell Curl – 1×4-6
Straight Bar Curl – 1×4-6
Thursday – Shoulders, Traps, and Neck
Military Press – 2×4-6
Dumbbell Side Laterals – 2×4-6
Dumbbell Bent Laterals – 2×4-6
Shrugs – 2×4-6
Low Pulley Row – 2×4-6
Neck Flexion – 2×6-8
Neck Side Flexion – 2×6-8
Neck Extension – 2×6-8
Friday – Calves, Abs, and Forearms
Seated Calf Raise – 2×4-6
Standing Calf Raise – 2×4-6
45 Degree Calf Press – 2×4-6
Leg Raise – 2×20
Crunch – 2×20
Side Crunch – 2×20
Wrist Curl – 2×4-6
Reverse Wrist Curl – 2×4-6
Routine C
Monday – Legs and Calves
Squat – 3×4-6
Leg Press – 2×4-6
Stiff Leg Deadlift – 2×6
Standing Calf Raise – 2×6-8
45 Degree Calf Press – 2×6-8
Tuesday – Arms and Abs
Straight Bar Curl – 2×4-6
Alternate Dumbbell Curl – 2×4-6
Cable Curl – 1×6
Lying Skull Crushers – 2×4-6
Cable Press Down – 2×6
Dumbbell Kick-back – 1×6
Wrist Curl – 2×6-8
Dumbbell Wrist Curl – 1×6-8
Leg Raise – 2×12-15
Crunch – 2×8-10
Cable Crunch – 1×8-10
Wednesday – Shoulders and Traps
Military Press – 3×4-6
Dumbbell Press – 2×4-6
Dumbbell Side Laterals – 2×6-8
Barbell Shrugs – 2×4-6
Upright Rows – 2×4-6
Thursday – Back
Cable Pull Downs – 3×4-6
Seated Cable Row – 3×4-6
Barbell Bent Row – 2×4-6
Good Morning – 2×4-6
Hyper-extension (Weighted) – 2×4-6
Friday – Chest
Barbell Bench Press – 3×4-6
Barbell Incline Bench Press – 3×4-6
Weighted Dips – 2×4-6
