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I just started a new lifting program called MAX-OT. Anyone heard of it? The basic premise is that overload - not fatigue - builds muscle (that coupled with sufficient rest between bodypart workouts). Basically, you only work one or two muscle groups per day, once a week, and only do TWO 4-6 rep sets. Crazy, huh? Well, I'm going to give it a shot - I'll update this thread periodically and say how its working (or not working for that matter). |
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and then you keep it up or it turns into fat. i joined a health club thing when i lived in london but never went coz i felt so outta place. |
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Muscle doesn't "turn to fat" if you stop lifting, it simply atrophies. |
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ooh sor-ry. |
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seems much kinder that you. |
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he got what you meant though i'm sure...... |
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i don't know about you, but i'm a pretty skinny guy. i used this same routine for about six months. not much happened after the first few, so i changed tactics. i found that i only got results if i pounded protein within half and hour after a workout. i was able to muster a weight gain of about ten pounds by eating chicken teriyaki chased with a protein shake after every,single workout. it's excedingly difficult to gain weight when you've got super high metabolism. good luck. |
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if you have a high metabolism, like myself, you just have to eat enough, and lots of protein of course. we've got a dairy product here, skyr, that lots of people eat like crazy to gain muscles. it has 1 gram of protein in every 10 grams. |
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and people eat something like 250-500 grams for one serving. |
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I guess I'm "lucky" as I have a fairy slow metabolism (i.e. I tend to get fat if I don't do regular cardio). I do probably need protein supplements, but I can't afford them now. Thanks. |
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definately let us know how that works out for you, because that kind of routine would certainly save me some time :) i haven't started taking the protein supplements but it's only because i haven't gotten around to buying any yet. i'm also thinking about creatine, but i might hold off and see how well it goes with just the protein. |
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ive started doing weights recently too, i also have pretty low metabolism. Im not fat or anything but i just wanted to bulk up a bit and lose a bit of that extra fat around the place. And i actually find it quite fulfilling to work out a bit. i recently bought a set of weights (i dont like to go to the gym) and a boxing bag set. Ive been doing weights every second day and boxing whenever i want to. When i do weights i pretty much do a full body set. Ive been doing it for about a month and before that for a while i was doing pushups and situps every day. I had put on about 8 kilos as a result of my antidepressant medication (this particular one makes you put on weight AND increases apetite) and so it was hard to keep the weight off, but once i changed medication i found it easier to lose weight. So anyway, i can definitely notice a difference in my arms and stomach area. My stomach and hips are slimmer and harder and my arms and shoulder muscles are bigger too. I dont want to be some massive body building guy or anything, just want to fitten up and lose some fat. Going for walks is good too if you can. ive never tried protein supplements, but i would like to hear of your experiences with them |
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I was bulimic. |
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that's sortof what I've been doing.. I don't usually do one muscle group exclusively though.. |
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HOT |
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I'm not short enough to lift weights. |
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You mean two sets per muscle group or two sets per excercise ? |
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drink about a gallon of water each day... your muscle cells need it... all the competitive lifters at the local gym carry a gallon of water with them. you can eat all the protein you want, but without water, you just get kidney stones... not fun |
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about the MAX-OT, are you lifting heavy weights, or lighter weights... are you lifting the maximum amount that you can for each exercise? 4-6 sounds like nearly your max weight. |
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i'd rather walk, dance, swim, eat well than do repetitive, static wieghts. i did it a little in college and found my nect getting unnaturally big, t-shirts getting tighter so my arms hung like an apes and my ass got way too tight. phew.......thats a weight off my mind |
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and don't forget that when you exercise, you are always in pain. |
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zguru: em.... if thats the case you must be doing something wrong. Excersise to stay healthy shouldn't hurt at all. what was it Seinfeld said once? "You know, i don't really go to the gym. No pain..... no pain" |
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Just remember to do jumping jacks or streches between sets to keep the heart rate up. |
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i do nothing between sets. just wait 1:30-2 minutes between sets and rest a bit. the heart rate doesn't drop that much if you've been working hard. |
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Two sets per exercise - 6-9 sets total per muscle group. The two sets don't, however, include warmup sets. There are 5 warmup sets before you start any muscle building set for each individual muscle group. |
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Yes, lift as much weight as you can - just be sure you get at least 4 reps per set, but fail at or before the 6th rep. The idea is that using lighter weight for higher reps and more sets simply fatigues the muscle - what really builds muscle is overloading it with heavy weight. Plus, unlike systems which has you working the same muscle groups 2 or 3 times per week, MAX-OT only has you directly work all muscle groups once per week. Lots of compound movements and don't be too strict with your form (although not sloppy). |
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I've heard of a similar program - Except you have to gauge the breaks first, 'cos everyone's got a different muscle recovery rate. So you always do 1 set of almost as much as you can lift - Then a second set with 10% more - Then rest for 5 days. Add 10% to the initial weight - If you are having problems it means you need longer to rest - So try 6 days - etc... For me, I found 5 days was perfect - I've seen muscle recovery and growth charted before, and it's usually after 4 days you're recovered - and on the 5th you're actually at your peak - Then by the 6th it's on the way down again.. But it's supposed to be different for everyone. Certainly, for me, 5 days proved unbelievably fast results! I've been a long-term gym member before, and exercised on and off throughout my life - But finding the right recovery time means you see benefits literally every week! If you're as much as a day out, either way, you're not gaining half as much muscle. I think for serious powerlifters, they can need as much as 25 days off between each muscle group. |
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Ok, it's been seven months since I started this program and I totally love it. I had previously been doing the standard 3 sets of 10 rep thing for about a year and a half and basically having no real strength gains to speak of. With this program I am almost always able to either go up in either reps or weight for most exercises from week to week. This shit has made me very thick and muscular in a short period of time. I'll give a few examples of strength gains by comparing my first week on the Max-OT program with this current week on a few selected lifts. Then------Now Incline Barbell Bench Press: 125lb to 145lb Weighted Dips: 50lb to 80lb Barbell Rows: 115lb to 175lb Upright Rows: 75lb to 105lb Shrugs: 170lb to 260lb Side Dumbell Laterals: 15lb to 35lb Bentover Dumbell Laterals: 20lb to 45lb EZ Curl Bar Bicep Curls: 75lb to 95lb Lying Tricep Extentions (Skullcrushers): 70lb to 100lb |
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the most exercise i get is sitting up in bed to light a cigarette |
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I don't work out, but I like to dress up in spandex and walk around with my arms akimbo. |
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akimbo is a funny word |
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I use it whever appropriate. This is the second time. |
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yes, for gaining muscle you want to do really heavy weights. If you do light wieghts and lots of reps, you just get really good muscle definition and stamina. Protien drinks work great if you have them during/right after your workout. And you can usually see decent results by only working out 1-2 times a week and just resting and eating chicken the days you aren't working out. |
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Yes, that's another thing I started doing - consuming cheap GNC brand Whey protien powder. Also, being poor and having to do all of my own cooking, pretty much all I ever eat is chicken. I'll buy a huge pack of dark meat chicken for five bucks, throw it in my industrial size slowcooker and seven hours later I have my next four or five days worth of meat ready to go. Luckily I don't get tired of eating chicken. (When you're hungry enough, it doesn't matter that you have eaten the same thing three or four weeks running). However, I have to take issue with your comment "If you do light wieghts and lots of reps, you just get really good muscle definition..." In my view, muscular "definition" is a function of your body fat percent and how much subcutaneous water you are retaining. I personally am WAY more defined now than I ever was with the higher rep/lighter weight routine because I am carrying a lot more muscle with about the same level of body fat. I agree with the stamina (i.e. muscular endurance) point though. |
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well, if you do lightweight/lotsofreps, you burn off all the fat and are just left with skin and muscle which really brings out the 'definition' of your muscle. By 'definition' i mean the general shape of your muscle, peaks&valleys and whatnot, will be highly visible because theres no fat to cover it up or smooth it out. |
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I started a couple of weeks ago with something similar to your program. I train about every other day, sometimes every three days. I first warm up with about half the amount I am able to lift. Then I lift as much as I can, with a goal of doing up to 12 repetitions. If I can do 12 or more, then I increase the load next time. Anyways, I've only been following it for about a month, so I can't really say how good it really is, but I feel that it is working very well. The only special eating habits is a protein shake right after workout ( and I mean right after ) and a couple of bananas throughout the day. |
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I'm not really associated with any weight lifting program, but I take an intensive course in Northern Shaolin Kung Fu at my university twice a week. We mainly use our own body weight, though from what I hear the weapons training portion next quarter will have us utilize long spears. I'm kinda curious to find out what it'll be like. |
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Train like you fight. |
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