Max ot question

Hey guys I have read the max ot pdf file from this site and have been training the max ot way for about 2 weeks now. I would like to know if you guys follow more the 6 heavy working sets or the 9 heavy working sets? I personally follow 9 heavy working sets as I feel that 6 is just quiet not enough. Like wise I also am following the 6 rep range as opposed to the 4 rep range. I tried the 4 rep range and feel like I get a better work out doing 6 reps instead of 4 does anybody else feel this way? Also the one thing that I have to disagree with on max ot is that isolation movements are a waste of time and yes I agree with them to some point as there are a few isolation exercises I feel give you a great workout for eg incline flyes for chest and prechure curls it says you should not practise these movements. I am not boasting here but I personally can go pretty heavy with flyes I dumbell fly with 40kg dumbells and push out 6 clean reps this gives my chest a good workout yet max ot disagrees with this movement. Prechure curls as well I go pretty heavy and get a good bicep workout from this movement. dont know if anybody else feels like this? I also read on the AST website about the time it takes you to complete a single set which in my opinion seems a bit long this is what they have to say and I quote.

'1. A Max-OT set consists of only 4 to 6 reps. A single Max-OT set lasts between 16 and 20 seconds. Generating short term, highly concentrated and focused mental intensity is a much easier task for the short duration of a Max-OT set than it is for a set with higher reps. Maximum high-energy intensity can only be generated and maintained for very short periods of time. Max-OT is designed to coincide with this time limited intensity threshold.

20 seconds to do a single set when you only doing max 6 reps seems like a long time. Max ot says you should not do any forced reps or any kind of training technique to fatigue the muscel such as forced reps, drop sets etc. What about negetive reps for example on bench press where you have a exploshion of power on the way up but lower the weight back down alot slower than you pushed it up. Is this how you would make a set last as long as 20 seconds? Also if you are going to make a set last as long as 20 seconds how heavy can you go as having your muscel under constant strain for 20 seconds I dont know if you going to be able to go as heavy as you can and going heavy is what max ot is all about.

I also did a bit of research on the net and read that you would eventully adapt to the max ot way of training and your growth will start to slow down. Dont know if anybody here agress with this statement and if so would it be advisable to perhaps switch over to a more high volume / reps way of training after a few months of following max ot to shock the muscel and then go back to max ot again after a few months of high volume / reps way of training?

I came across a website that pushes a training method called ICE here is the website check it out and let us know what you all think

www.teenbodybuilding.com/derek21.htm

Other than that on a whole I think max ot is a great way to train and I am enjoying it alot as what most of what they say makes perfect sense. Sweet guys any feedback would be great

I only use 2 principles from the max ot style:
1. The Max OT warm up technique, as I feel that it is brilliant and does not decrease strength.
2. Don't do any sets that just fatigue the muscle, after the warm up, all my sets are done to failure, and I start the next exercise with heavy weights, it really shortened my training time and it also makes sense

Hello anybody else keen to share some info on this topic?

I train kinda the same way, but I don't exclude isolation exercises. I do concentration curls, preacher curls, leg curls etc. I just train heavy and go to failure. Rep range I keep between 5 - 8. Usually go for 8 reps.

If you can keep strict form and manage to isolate the muscle using crazy heavy weight, you are a god.
All i know is that for almost a year now i have been super strict doing back using lighter weight, just enough to feel the particular muscle all the way and to be able to pause at full contraction, and my back has absolutely exploded.

Super heavy just doesnt make sense to me if you haven't learnt to feel the muscle you are working to know exactly WHAT is heavy for YOU.
To give you an example - my Lat-Pulldowns were 140 for 8 reps. I now do 70. (VA machines).
The Hammer Lat machine i loaded with 60-70 a side and now i do 35-40. Super Strict with some cheating/forced reps.

I dont think Max-Ot is for beginners.

@ jackrabbit I hear what you saying and yes I think it is good to sometimes go a bit lighter and really squeeze the hell out of the muscel. I also cant disagree with the fact the max ot says you have to give your muscels a resaon to grow and that takes heavy weight as Ronnie Coleman says in his vids. Everyboby whats to be big but no one whats to pick up no dam ass heavy weight LOL.

"Everyboby whats to be big but no one whats to pick up no dam ass heavy weight" ??

Fo yo ass or yo back?

Or your arms or your legs or, or, or,.....
Get my drift?
Heavy wieght for the SPECIFIC muscle? Or is your back still just one big muscle?
:ohmy:

@jackrabbit i think when Ronnie makes a statement like that he is generalizing as he goes pretty heavy on all his lifts. He does not specify what he whats big so im a bit confused at your statement.

Quick question,,,
taking flat bench press as an example, Is it better to use the heavy weight where you can not do the explosive movement but you can still manage to do 6 reps and lower the weight under control or go a bit lighter and do explosive up and still control the weight down???

sometimes the weight is just to heavy to do an explosive movement?