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?
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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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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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Originally posted by Dieselmangreat. thanks for explaining that. but what about the weight acclimation? how do i increase the warm up weights by?kane@controlledlabs.com
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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 armskane@controlledlabs.com
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