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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
Cardio Conundrum
The attack on fat loss has had more than its share of myths and misconceptions.
R Angie 