Max-OT Table of Contents

Max-OT

• Introduction

Week 1

• The Ultimate Muscle Building Approach
• Training For Results
• Forget What You Think You Know About Working Out
• Learn More – Get Less Results
• Friends – Trainers – Magazines
• An Open Mind And A Little Desire
• The Max-OT Basics
• 30 to 40 minutes
• Train only 1 or 2 muscle groups per workout each day
• Do 6 to 9 total heavy sets per muscle group
• Do 4 to 6 reps per set
• Rest 2 to 3 minutes between sets – STR
• Train each muscle group once every 5 to 7 days
• Recuperation
• Take a 1 week break from training every 8 to 10 weeks
• A Max-OT routine to get things started
• Monday: Legs
• Tuesday: Arms and Abs
• Wednesday: Shoulders/Traps
• Thursday: Back
• Friday: Chest
• Conclusion

Week 2

• Welcome Back
• Warming up the Max-OT way
• Warming Up The Wrong Way
• Warming up is warming up
• Warming up the right way
• Eliminating and avoiding unnecessary sets
• Unnecessary Sets Continued…
• Weight acclimation sets
• Max-OT “Set-Synergy”
• Muscle Burn – Muscle Pump
• Muscle Overload
• Muscle Memory
• Muscle Memory Continued…
• Conclusion

Week 3

• Intensity – Max-OT Training Rotation
• How to know if you
• Max-OT is designed for intensity
• Max-OT is Designed For Intensity Continued…
• Supplementing to Increase Intensity
• Supplementing to Increase Intensity Continued…
• Supplementing to Increase Intensity Continued…
• Back On Track
• Max-OT – Routine 2
• Monday: Legs
• Tuesday: Chest and Abs
• Wednesday: Back and Traps
• Thursday: Shoulders and Triceps
• Friday: Biceps and Abs
• Conclusion

Week 4

• Max-OT Nutrition Basics: Part 1
• Max-OT Nutrition Basics Continued…
• The Five Nutritional Elements – Calories
• …continued – Protein
• …continued – Protein
• …continued – Protein
• …continued – Protein
• …continued – Carbohydrates
• …continued – Carbohydrates
• …continued – Fats
• …continued – Water
• Calculating Your Caloric Requirements
• Calculating Your Protein, Carbohydrate and Fat Requirements
• Max-OT Mass Building Diet and Supplementation Program
• Conclusion

Week 5

• Max-OT Nutrition Basics Part 2: Supplementation
• Magazines and Their Degradation of This Industry
• …continued
• …continued
• …continued
• Are You Getting What You Pay For?
• …continued
• What can you do to insure you
• What Can You Do?
• Piecing Together The Supplement Puzzle
• …continued
• …continued
• …continued
• …continued
• …continued
• …continued
• …continued
• …continued
• Max-OT Supplement Plan
• Supplementation Consistency
• Max-OT: Train Less – Gain More – Intensity
• Monday: Back and Biceps
• Tuesday: Legs and Calves
• Wednesday: Chest and Abs
• Thursday: Shoulders and Traps
• Friday: Triceps, Forearms, and Abs
• Conclusion

Week 6

• Max-OT Exercises and Modified Training Routines: Part 1
• Max-OT Exercises: Which Ones and Why
• …continued
• …continued – Muscle Isolation
• Chest
• …continued – Chest
• …continued – Chest
• …continued – Chest
• Biceps
• …continued – Biceps
• Bicep Exercises Not To Do
• Max-OT Exercises: Which Ones and Why
• Monday: Back, Biceps, and Forearms
• Wednesday: Chest, Shoulders and Triceps
• Friday: Legs, Calves and Abs
• Max-OT 3 Days On – 1 Day Rotating Routine
• Conclusion

Week 7

• Max-OT Exercises – Part 2
• …continued
• Back and Triceps
• …continued – Back and Triceps
• …continued – Back and Triceps
• Max-OT Exercises: Which Ones and Why
• …continued – Upper Back – Lats
• …continued – Upper Back – Lats
• …continued – Upper Back – Lats
• …continued – Upper Back – Lats
• Lower Back
• …continued – Lower Back
• Back Exercises Not To Do
• Max-OT Exercises – Which Ones and Why – Triceps
• …continued – Triceps
• Tricep Exercises Not To Do
• Conclusion

Week 8

• Max-OT Exercises – Part 3
• …continued
• …continued
• …continued
• Max-OT Exercises – Which Ones and Why – Legs
• …continued – Squats
• …continued – Squats
• …continued – Legs
• …continued – Legs
• …continued – Legs
• …continued – Legs
• Leg Exercises Not To Do
• Max-OT Exercises – Which Ones and Why – Calves
• …continued – Calves
• Jeff Willet Max-OT Training Routine
• …continued
• …continued
• …continued
• …continued
• Conclusion

Week 9

• Max-OT Exercises – Part 4
• …continued
• Shoulders and Traps
• Deltoids
• …continued – Deltoids
• …continued – Deltoids
• …continued – Deltoids
• Traps
• Conclusion

Week 10

• Max-OT Exercises – Part 5
• …continued
• …continued
• …continued
• …continued – Forearms
• …continued – Forearms
• Abs
• …continued – Abs
• …continued – Abs
• …continued – Abs
• …continued – Abs
• …continued – Abs
• Forearm and Abs Training Outline
• Conclusion

Week 11

• Max-OT and Cardio – Burning Fat As You Build Muscle
• Burning Fat
• …continued – Burning Fat
• …continued – Randy’s Fat Loss Approach
• Burning Fat As You Build Muscle
• …continued – Steve
• …continued – Steve
• …continued – Steve
• …continued – Steve
• Time Your Cardio
• …continued – Steve
• Fat loss Wrap-up
• Conclusion

Week 12

• The 6 Month Max-OT Road Map
• Designing a 6 Month “Plan of Attack” For Maximum Results
• …continued – “Plan of Attack”
• …continued – “Plan of Attack”
• The 6 Month Max-OT Road Map
• Weeks 1 – 4
• Weeks 1 – 4
• Weeks 1 – 4
• Weeks 1 – 4
• Weeks 1 – 4
• Weeks 5 – 8
• Weeks 5 – 8
• Weeks 5 – 8
• Weeks 5 – 8
• Weeks 5 – 8
• Week 9
• Weeks 10 – 13
• Weeks 10 – 13
• Weeks 10 – 13
• Weeks 10 – 13
• Weeks 10 – 13
• Weeks 14 – 17
• Weeks 14 – 17
• Weeks 14 – 17
• Weeks 14 – 17
• Weeks 14 – 17
• Week 18
• Weeks 19 – 22
• Weeks 19 – 22
• Weeks 19 – 22
• Weeks 19 – 22
• Weeks 19 – 22
• Weeks 23 – 26
• Weeks 23 – 26
• Weeks 23 – 26
• Weeks 23 – 26
• Weeks 23 – 26
• Max-OT Training Course Conclusion

FAQ

• Max-OT – Frequently Asked Questions
• …continued – Frequently Asked Questions

More Max-OT Workouts

• More Max-OT Workouts
• Max-OT Workout #1
• Max-OT Workout #2
• Max-OT Workout #3
• Max-OT Workout #4
• Max-OT Workout #5
• Max-OT Workout #6
• Max-OT Workout #7
• Max-OT Workout #8
• Max-OT Workout #9
• Max-OT Workout #10
• Max-OT Workout #11
• Max-OT Workout #12
• Max-OT Workout #13
• Max-OT Workout #14
• Max-OT Workout #15
• Max-OT Workout #16
• Max-OT Workout #17
• Max-OT Workout #18