The frequency you change your Max-OT routines depends on your individual preference in my opinion. I don’t think frequent changes are necessary from a results stand point but you may find the “mental freshness” of following a new routine helpful periodically.
Let’s make one point clear. When you do change your Max-OT arrangement you still want to follow the important Max-OT principles such as exercise selection, set/rep volume and training frequency. Also remember change for the sake of change is not productive if you are installing less effective methods just to do something different or to “shock your muscles” Muscles don’t need to be shocked, they need to be progressively overloaded with basic lifts.
Among the Max-OT principles is the recommendation of taking a week off after every 8-10 weeks of training. I think the week back to the gym following your time off is a logical time to change to a new Max-OT arrangement if you choose. I like to follow the same plan for the entire 8-10 week period so I can establish numbers and work to better those numbers every workout. If you are frequently changing your routine that type of progression is hard if not impossible to measure.
At the end of the day what really matters most is the continual execution of the core principles for months and months on end. Couple this with consistent nutrition and you will be on the path to maximal results.
Jeff,
I’ve been using MAX OT for a little over a year since i first got my hands on the video yourself and Stu created.
My question pertains to the rest period every 8-10 weeks as you mentioned in this article.
After 8 weeks i would take the planned week off, i kept my diet similar to the one Stu used with some modification, and had enough rest, always strict with my diet.
Whenever i came back, the first week i felt really weak every time, for instance-if i went to deadlift i could only complete 3 reps on my first set and it always felt glued to the floor, and the next week all of my strength would be back.
I read about working at a certain percentage of your working weight outside of MAX OT protocols, instead of taking a week off, i just did bench press, deadlift, and squats around 65% of my working weight and came back the next week even stronger that time around, no other exercises were performed that “off” week.
For someone like myself, would you still take the full week off if you came back “weak” or deconditioned? I realize everyone is different but would like your words of wisdom.
Off the subject: The “i want to look like that guy” video changed my life forever, without it i would have never stepped foot into the gym and lost right over 100 pounds in the course of a year and learned the discipline demonstrated in the video. Thank you and Stu so much.
Matt
Awesome! Glad the DVD was helpful.
It is normal from my experience to feel a little weaker the first week back. I recommend the first week back is treated as an acclimation week and you don’t attempt the weights that you left off with at the end of the previous training cycle. Rather I would select weights you can handle for 6 relatively easy reps per exercise on the first week back and then progress from there going forward to establish new numbers week by week.
In the long term from the week off you will be stronger.
Jeff, I just pinched a nerve in my neck on Monday while doing Max-OT. I’m looking at about 2 months out of the gym and at least 2-3 weeks before the pain really goes down. Any suggestions of what I can do while I’m out of the game? I was thinking about waiting a month or so and then just doing Max-OT cardio 7 days a week.
You could continue to do cardio and most importantly continue to follow great nutrition.
I love your post – super job!
Hi Jeff,
I’ve been reading a lot about you lately and the Max OT workout. I started today with ‘back’. Should I only be doing 2 sets of 4-6 reps? 2 sets feels like I haven’t really worked out. Also, would you recommend a low carb, high protein diet, or should I be eating a lot of carbs if I want to gain some muscle?
Follow the Max-OT routines as written. The sets per exercise should be outlined clearly.
There are lots of tips on the blog about nutrition. Here’s a helpful link: http://www.jeffwillet.com/newsite/2011/07/10-nutrition-tips-to-help-you-maximize-results/
Hi Jeff. I must say since discovering Max ot it has really opened my eyes. I always trained to failure in the past but think I was always doing too many reps/sets!
My problem is I don’t think I could commit to 5 day a week training program. I Know in week 6 of Max ot course you list a 3 day a week course and also a 3 days on – 1 day rotating routine.
What would be ideal for me would be 4 days a week. The 3 day a week course seems alot to get done in each work out of 40mins. I think Chest, Delts and Triceps may be hard to get done in 40mins?
I wanted to start the 6 month plan but it’s only detailed for the 5 days a week course in regards to sets and changing of exercises etc. Can you please help? Kind regards, Paul
You can do a 4 day Max-OT arrangement and be successful as long as all the principles are in place. Some workouts may be a little longer and that makes sense because you have to squeeze in more per day as you are only doing 4 workouts per week. Here is one example of a 4 day arrangement. http://www.jeffwillet.com/newsite/2011/08/4-day-muscle-building-routine/
hello from ireland!!
big fan first and fore most, the documentary is great! ive just started, my main query is should i really be done my workout in 40/45 mins, this gets me in the gym knowing i dont have to face 2 hours of slugging around!! is 40/45 mins really ok??
also, what you think of the smith machine?? i use it alot (although id prefer free weight bench), but i go alone and have noone to spot me! is the smith machine ok?
thanks so much
Yes, your workouts should range anywhere from 25 minutes to 45-50 minutes depending on what body parts you are working on a given day.
I prefer free weights to the smith machine but if it is a matter of safety and you have no other choice than it is an option.
i have just finished the whole 12 week program. how many times can i repeat the max ot program before my body gets use to the 4-6 rep range and i no longer grow from it?
Indefinitely. You can change Max-OT arrangements after the week off but I feel you want to continue to execute the principles. As long as you are working to achieve progressive overload you will force the body to have to adapt.