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There’s no shortage of training programs that promise to add strength and size if followed to the letter. That being said, not all of those programs will fulfill that promise to produce results and get you out of the door in about 30 minutes.
Enter Max-OT, a program somewhere between power bodybuilding and high intensity that incorporates lower reps and volume and short workouts. You’ll do no more than three sets per exercise, and the reps will fall into the four to six range.
Maximum Overload Training, better known as Max-OT, was developed by Paul Delia, and it rose to prominence when its two greatest proponents, Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 and 2003, respectively. The two words most associated with Max-OT are heavy and brief.
Select a weight with which you’ll hit failure at no more than six reps, and choose mostly exercises that allow you to hoist the heaviest weights. For example, barbell curls are better than concentration curls, because you can move more iron, thus better overloading the biceps.
The other key component of Max-OT is its brevity. Do no more than three sets per exercise, only six to nine sets per body part, and ideally train only one body part, no more than two, per workout.
This results in workouts that last only 30 to 40 minutes. What’s more, intense training stimulates growth-promoting hormones, but these decrease after about 40 minutes. Brief workouts keep you within your “anabolic window.” Furthermore, you have limited stores of strength and intensity, and by keeping your training time short, you’re able to bring your best to each set.
For Max-OT to be effective you can’t just use the same heavy weights over and over again. You need to hoist heavier and heavier weights. Because your rep range is limited to six, you won’t be getting more reps with the same weight.
It’s easier to make five- to 10-pound strength jumps on the bench press than the pec-deck flye, simply because you’ll use much more weight on the former. (Our sample chest routine includes both exercises, but it emphasizes the former more.)
Studies have shown that eight to 12 reps per set is the sweet spot for maximum growth. But that doesn’t mean other ways don’t work, and it doesn’t mean that another method isn’t ideal for your body.
A favorite bodybuilding maxim: Everything works, but nothing works forever.
Your body can grow accustomed to any style of training, whether your sets consist of five, 10, or 100 reps. The good news is that when gains stagnate, you can switch to a completely different system.
Max-OT is a complete program. Unlike some training styles, you can’t just select what you like and disregard the rest. You’re certainly welcome to do a few sets of four to six reps within a standard bodybuilding program but don’t call those your Max-OT sets.
For Max-OT to be effective, every set needs to be heavy and every workout needs to be brief. Another thing to note about Max-OT is that it shares similarities with high-intensity training, but it’s not technically HIIT.
Max-OT features a little more volume than most HIIT workouts, and, though all sets are pushed to failure, they’re not pushed beyond failure. At most, do one forced rep to push out that last rep. The sort of modified HIIT training 2004 Mr. U.S.A. Mark Dugdale did for years came close to Max-OT.
He did a similar quantity of sets, but with slightly higher reps (six to eight most sets), and he frequently journeyed beyond failure.
|MAX OT CHEST ROUTINE|
|Barbell Bench Press||3||4-6|
|Incline Dumbbell Press||3||4-6|
|Flat Dumbbell Flye||2||4-6|
|Pec Deck Flye||1||4-6|
|*REST 15 SECONDS AFTER EACH EXERCISE|