Do 4 to 6 Reps per Set
This is the heart of Max-OT. You will do 4 to 6 reps on virtually all lifts. There will be some lifts that you will do a little more reps on, but only a few. The 4 to 6 rep range is important and critical your success of Max-OT. We will go deeper into the understanding of this further in the course, but for right now you need to ingrain this “4 to 6 reps” into your mind.
What is meant by 4 to 6?
When I say to do between 4 and 6 reps, this means that you will use a weight that is light enough to allow you to get at least 4 reps, but is also heavy enough to where you cannot do any more than 6 reps. If you can’t do 4 reps, then the weight is too heavy. If you can do more than 6 reps, then the weight is too light.
This is important and is a critical component of Max-OT. 4 to 6 reps is the “ideal” rep scheme for building muscle. It allows maximum muscle fiber overload, maximum muscle fiber recruitment and optimal volume for maximum growth stimulation.
A big advantage (aside from the physiological benefits) is that it’s much easier to mentally focus your energy on a set of 4 to 6 reps than it is on a set of 10 to 12 reps. Knowing that your set will be short and intense will allow you to generate maximum mental intensity, maximum muscle contraction, and maximum muscular force. Max-OT, in itself, is a more productive muscle-building approach that acts synergistically with each technique, component, and principle to exponentially accelerate your results.
Once you understand that heavy weight is the most potent stimulus for muscle growth, you will continue to strive for greater overload. You will continue to get bigger and stronger in less time.