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  • MAX-OT Help

    I am confused about the Max-OT warm up. How do I eaxactly increase the way during the warm up? And it saids to do 1 to5 set warm up sets and not to count these and do 6 to 9 sets of heavy muscle building set. SO does that mean I wil only be doing 3 actual sets of the real workout and need to do 3 ot 6 more sets to equal 6-9 sets?

  • #2
    You only do warmups on the first exercise and then 2-3 worksets.
    You then do 2-3 work sets of another exercises without any warmup.
    And maybe 1-2 sets of a third exercise also without any warmup.

    For benchpress for example...
    warmup with bar/12(reps)x1
    95/8x1
    135/6x1
    185/4x1
    225/1x1
    That end your warmup.
    Yourr workset consists of 235/6(reps) x3(sets)
    Last edited by timberwolf; 11-11-2008, 05:51 PM.
    kane@controlledlabs.com
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    • #3
      great. thanks for explaining that. but what about the weight acclimation? how do i increase the warm up weights by?

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      • #4
        ???

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        • #5
          Anyone know how to do this? I was at the gym and was having a very hard time doing the arm ups. Thanks.

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          • #6
            Am I suppose to be sore doing this? I wasn't after gym today. Some weights I can't lift one like the cable preacher curl. I set for 60 but I had to reduce to 40 but that was also too heavy for one rep so I reduce it to 30 lbs. For BB curls I did 60 lb.

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            • #7
              you prolly cheat on barbell curls -- the preacher bench restricts that and isolates the bicep

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              • #8
                Originally posted by Dieselman
                great. thanks for explaining that. but what about the weight acclimation? how do i increase the warm up weights by?
                Weight acclimation I believe is doing 1 rep of the weight of the workset.
                kane@controlledlabs.com
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                • #9
                  By the way, for the last 3 weeks I've been doing Max OT workouts a couple times a week myself. Though part of my heavy days and still doing volume as well.
                  Current program is something along the lines of:
                  heavy quads
                  heavy chest, calves
                  heavy back
                  volume delts, traps
                  volume arms
                  volume quads
                  volume chest, calves
                  volume back
                  heavy delts, traps
                  heavy arms
                  kane@controlledlabs.com
                  Sponsored Controlled Labs Athlete
                  Looks for the ads, coming soon!
                  www.controlledlabs.com
                  www.controlledlabsforum.com

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