Max OT Training Program
You might have heard of the Max-OT launched by a company called AST. It is a 12-week program designed to give anyone who sticks to it the fastest results in building muscle in the shortest time, as claimed by the company that launched it.
The Max-OT workout is about overloading muscles in the minimum amount of time which means to only train 1-2 muscle groups at once but no more. The Max OT workout is designed as a 30-40 minute workout of high intensity that is maximized. The inventors of the Max OT workout say that it will have positive psychological effects that in turn will lead to many positive physical effects.
The company that launched the Max OT workout say it is for everyone and anyone including the non-genetically gifted to maximize strength and size a lot better than all other training techniques. They go on to mention that the genetically gifted will quickly see accelerated gains faster than they have ever had.
The designer of the max OT workout specifically calls for the program to be followed very strictly without adding or omitting anything. The following principals are required to be adhered to at all times:
Performing 4-6 reps for every set.
Performing 6-9 heavy sets on each muscle.
Rest 2-3 minutes between sets.
Workouts should be 30-40 minutes (30 minutes the optimal for max intensity).
Each muscle will only be trained once every 5-7 days.
1 week rest and relaxation taken every 8-10 weeks.
The Max OT is about loading the muscles to the max in the least time, training only one or two muscle groups together to increase efficiency. Making sure that the 30 to 40 minute workout is with maximum intensity.
The rep range of 4-6 reps for every set allows for maximum muscle overload that will help to recruit the maximum amount of muscle fibers giving an increase in strength as well as size. The rationale is that because the rep range is only 4 to 6 reps the mental energy required to do the set is maximized allowing you to overload more efficiently.
Doing 6-9 heavy sets for each muscle selecting a weight that is light for 4 reps and too heavy for 6 reps. The Max-OT explains that each set gets to positive-failure, which means that each set is done so that at the end of the last rep another rep cannot be done without assistance.
Forced reps are not recommended as the Max OT workout explains forced reps will not help muscle growth. They explain that a fatiguing muscle will not increase muscle size as this is better for endurance training. Because of the maximum intensity required a minimum rest time of 2 to 3 minutes is recommended.