Warming up - MAX-OT way

Dunno if this is something you guys all have access to but i found it very interesting.

If its duplicated somewhere else then delete it.

Warming up the right way
Here we are going to take the Bench Press and show you a proper warm-up technique that will allow you to lift more weight on your heavy sets. Remember, more weight - more overload - more muscle.

Again well use 125kg as your heavy weight. If you typically warm-up and train like I pointed out earlier the 125 will feel a lot lighter this time.
• First Set:
60 x 12 reps (warm-up)

These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.

• Second Set:
60 x 10 reps (warm-up)

Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.

• Third Set:
85 x 6 reps (warm-up)

This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.

• Fourth Set:
100 x 3 reps (weight acclimation)

You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.

• Fifth Set:
115 x 1 rep (weight acclimation)

That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.

• Sixth, Seventh, and Eighth Sets:
130 x 4 to 6 reps (muscle-building)

These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.

Notice we went to 130 instead of 125. Warming up the Max-OT allows you to use heavier weight during the most important muscle building sets.

www.ast-ss.com/maxot_toc.php

does the max-ot program work for you?do you gain allot of muscle? ive started using it but its only been a week but it feels good!

splash26 wrote: does the max-ot program work for you?do you gain allot of muscle? ive started using it but its only been a week but it feels good!

So far its been good. I'm seeing big strength gains and some size difference. Stick to it and see how it goes.

cool i'll do that just worried about injury with the big weights hey! glad its not just me doing it!

splash26 wrote: cool i'll do that just worried about injury with the big weights hey! glad its not just me doing it!

You really need to use a gym partner with this routine.

ok ill make sure i do thanks walnut

MAX OT must be the best training program I have ever been on - works the large strands of the muscle - therefore massive increase in strenth & size.

Great program, you dont need a partner, I have been doing it for about 1month now, no partner, just someone to spot with bench.

du Preez wrote: Great program, you dont need a partner, I have been doing it for about 1month now, no partner, just someone to spot with bench.

Ja i am doing the same. Great results so far. I like to use a partner, its more competitive and i find i have more peace of mind if i have someone watching to make sure i dont drop something on my head

But like you said, you only really need for bench.

Ja i find that when I'm pushing my heavy weights and i am only getting 5 reps by myself i like it if someone can spot me so that i can get to 8 reps (help with the last 3 reps).Wow you feel it so much more the next day if you do that.You really feel satisfied with your workout afterwards.

Verseker!!!!