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Week 1 (pages 1 - 22)
- 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
- Warming Up the Max-OT Way
- Warming Up the Wrong Way
- Warming Up is Warming Up
- The Right Way
- Eliminating and Avoiding Unnecessary Sets
- Weight Acclimation Sets
- Max-OT Set-Synergy
- Muscle Burn - Muscle Pump
- Muscle Overload
- Muscle Memory
Week 3
- Intensity - What Does it Mean
- How to Know if You are Training with Maximum Intensity
- Max-OT is Designed For Intensity
- Supplementing to Increase Intensity
- Techniques For Generating and Increasing Mental and Physical Intensity
- Max-OT Routine 2
Week 4
- Max-OT Nutrition Basics - Part 1
- The Five Nutritional Elements
- Calories
- Protein
- Carbohydrates
- Fats
- Water
- Calculating Your Caloric Requirements
- Calculating Your Protein, Carbohydrate, and Fat Requirements
- Max-OT Mass Building Diet and Supplementation Program
Week 5
- Max-OT Nutrition Basics - Part 2 - Supplementation
- The Magazines and Their Degradation of This Industry
- Are You Getting What You Pay For?
- Supplement Quality
- How Can You Spot if You Are Getting Ripped Off
- What Can You Do to Insure You're Getting What You Pay For?
- Piecing together the Supplement Puzzle
- Why Take Supplements?
- What Works and What Doesn't
- Max-OT Supplement Plan
- Supplementing Consistency
- Train Less - Gain More
Week 6
- Max-OT Exercise and Modified training Routines - Part 1
- Which Exercise and Why
- Max-OT Efficiency
- Muscle Isolation - Good or Bad?
- Training Chest - What to Do - What Not to Do
- Training Biceps - What to Do - What Not to Do
- Max-OT 3-Day Routine - Monday, Wednesday, Friday
- Max-OT 3-Days On - 1 Day Off Rotating Routine
Week 7
- Max-OT Exercise - Part 2
- No Such Thing as a Light Workout with Max-OT
- Training Back - What to Do - What Not to Do
- Training Triceps - What to Do - What Not to Do
Week 8
- Max-OT Exercise - Part 3
- Training Legs - What to Do - What Not to Do
- Training Calves - What to Do - What Not to Do
- Jeff Willet's Max-OT Training Routine
Week 9
- Max-OT Exercises - Part 4
- Why You Can't "Make-up" a Missed Workout
- Training Shoulders - What to Do - What Not to Do
- Training Traps - What to Do - What Not to Do
- Time Management
Week 10
- Max-OT Exercises - Part 5
- Training Forearms - What to Do - What Not to Do
- Training Abs - What to Do - What Not to Do
- Understanding What Abdominal Muscles Do
- The Problem With Sit-ups
- Eliminating The Psoas Effect While Training Abs
- Forearm and Ab Training Outline
Week 11
- Max-OT and Cardio
- Burning Fat as You Build Muscle
- Randy and Steve - Two Approaches - Two Results
- Cardio Intensity
- Weights and Cardio - When?
- Time Your Cardio
- Fat Loss Wrap-up
Week 12
- The 6 Month Max-OT Road Map
- Designing a 6 Month "Plan of Attack" For Maximum Results
- 6 Months - 2 Months - 1 Months - 1 Week - 1 Day
- Grading Individual Workout Performance
- Muscle Group - Exercise - Set - Rep
- The Road Map In Detail
- Weeks 1-4
- Weeks 5-8
- Weeks 9 - Recuperation
- Weeks 10-13
- Weeks 14-17
- Week 18 - Recuperation
- Weeks 19-22
- Weeks 23-26
- Max-OT Course Conclusion
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When is the best time to take DGC?
Most bodybuilders don’t realize that just 3 maximum effort sets can deplete muscle glycogen stores by 60%.Adding protein to a carbohydrate supplement boosts endurance performance by 24%!
Results showed that carb supplementation decreased time to exhaustion compared to the placebo. However, the addition of the small amount of protein significantly enhanced the effect of the carbohydrate supplement and enabled a greater work capacity that resulted in a 24% better performance than when the cyclists consumed only carbs.
Progressively increasing overload is a key to continual gains.
Strive to better your numbers (weights -reps) each workout as compared to the previous week.
Strive to better your numbers (weights -reps) each workout as compared to the previous week.
R Angie 