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Max-OT training sounds like a hard core training approach, doesn't it? And it is, but only for a short time period. That is, one of the basic principles of Max-OT training is a relatively short workout. Vince Gironda pointed out that a workout that lasts more than 45 minutes quickly becomes unproductive. And research has backed up his theory, as the workout goes on and on, testosterone activity goes lower and lower. Max-OT training hits this parameter just right. The fundamental principle in this training is that a workout lasts no more than 30-40 minutes, max. That alone sets this system up on the right path.
There are several other principles in the OT-Max program:
1. Each workout should last 30-40 minutes.
2. Train only 1-2 muscle groups per workout.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2-3 minutes between sets.
6. Train each muscle group once every 5-7 days.
7. Take a 1 week break from training every 8 to 10 weeks.
As you can see, there are some unique aspects to Max-OT training. The 4-6 reps per set is interesting as most training sets a target either higher (typical bodybuilding range) or lower (typical powerlfting range).
The Max-OT system also allows ample time for the muscles to recovery both within the workout (2-3 minutes rest between sets), between workouts (5-7 days rest for each muscle group) and a week off once every couple of months. As such, the Max-OT program targets the key factor for getting bigger – time to grow.
The Max-OT program also allows the user to focus in on the muscle groups well and get in a concentrated workout by zeroing in on just a couple of muscle groups at a time with a handful of heavy duty sets. The muscles are overloaded in these sets, then given quite a bit of time off. To concentrate the training even more, some employ a split training approach to the Max-OT workouts.
Max-OT training works best when compound movements are used to provide the required overload. To sum up this system, it is a concentrated blast of heavy work with basic training exercises and then giving the muscles the time to grow back for the next blast.
Note: For more information on High Intensity Training see The Colorado Experiment Workout
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