Great Interview with

Check out this great interview with Christian Duque of We cover a variety of interesting topics from how I got started to what I am doing now.


  1. Great interview!

    I modified a bit your 5-day Max-OT routine:

    Monday – Back/Traps

    Deadlifts 3 sets 4-6 reps
    Weighted Pull-ups 2 sets 4-6 reps
    Bent-over Rows 2 sets 4-6 reps
    Barbell Shrugs 2 sets 4-6 reps

    Tuesday – Chest

    Flat Bench Press 2 sets 4-6 reps
    Incline Bench Press 2 sets 4-6 reps
    Weighted Dips 2 sets 4-6 reps

    Wednesday – Legs

    Squats 3 sets 4-6 reps
    Leg Press 2 sets 4-6 reps
    Stiff Leg Deadlifts 2 sets 4-6 reps
    Standing Calf Raises 3 sets 6-8 reps
    Seated Calf Raises 2 sets 6-8 reps

    Thursday – Arms

    Barbell Curls 3 sets 4-6 reps
    Standing Dumbbell Curls 2 sets 4-6 reps
    Lying Triceps Extensions 3 sets 4-6 reps
    Cable Push-downs 2 sets 4-6 reps
    Barbell Wrist Curls 3 sets 4-6 reps

    Friday – Shoulders/Abs

    Military Barbell Press 3 sets 4-6 reps
    Side Lateral Raises 2 sets 4-6 reps
    Rear Lateral Raises 2 sets 4-6 reps
    Cable Crunches 3 sets 8-10 reps
    Weighted Leg Raises 2 sets 8-10 reps

    Works great

  2. Hi Jeff,

    I remember reading somewhere that you didn’t do never any stretching, is this true?

    • I do very little stretching. I always felt that the warm-up protocol effectively stretched and warmed-up the muscle group.

  3. avatar
    Samuli Nikkanen

    One more question Jeff. This is my own max-ot routine, is this good or do you have any improvements in mind?

    Monday – Chest and abs

    incline barbell bench press 3 sets
    flat bench press 2 sets
    weighted dips 2 sets

    Weighted leg raises 2 sets
    crunches 3 sets

    Tuesday – Calves and Legs

    Barbell calf raises 4 sets

    Squats 5 sets
    stiff leg deadlifts 2 sets

    Wednesday – Shoulders

    Military barbell press 3 sets
    seated dumbbell press 2 sets
    barbell upright rows 2 sets (wide grip for side delts)
    rear lateral dumbbell raises 2 sets

    Thursday – Biceps, triceps and forearms

    Barbell curls 2 sets
    dumbbell curls 2 sets
    hammer curls 1 set

    Lying tricep extensions 3 sets
    close grip bench press 2 sets

    Barbell wrist curls 2 sets
    dumbbell wrist curls 1 set

    Friday – Back and traps

    deadlifts 3 sets
    weighted pull-ups 2 sets
    barbell rows 2 sets

    barbell shrugs 2 sets

    Thanks Jeff!

  4. Great Interview Jeff,

    I was wondering if the following split is Ok:

    Monday Chest
    Tuesday Legs/Abs
    Wednesday Shoulders/Triceps
    Thursday Back/Traps
    Friday Biceps/Forearms

    Thank you

  5. avatar
    Atila Momeni

    Hey Jeff! Big fan from Denmark.
    Even if im 27 % bodyfat, i should still eat simple carbs at breakfeast and post workout?

    Love your simple approach im just a little confused, because a lot of the “experts” out there say you should leave out carbs until you reach a lower bodyfat. I have been following ketostyle diets but i missed the carbs in my diet.

    Thinking about getting an one on one consultation regaring nutrition.


    • Thanks!

      I would say yes. The carbohydrates at those key times will aid in muscle support and not fat storage. Any ounce of muscle you can build or at least maintain will aid in the fat loss process. I wouldn’t fear carbs at those strategic times.

  6. Great interview, I loved it 🙂

  7. Hi Jeff,

    I wanted to when someone is losing fat primarily, how many grams of High GI carbs a person should take upon waking up in the morning and how many High GI carbs after weight training?

    • These are approximations that would he adjusted over time with the individual but in general, 1 serving of cereal in the first meal and around 30-40 grams of carbohydrates per and post.

  8. Jeff, do you think it is a good description of how to use a lifting belt:

    “Obviously, the belt shouldn’t be too loose, although many make the mistake of making it too tight. A belt so tight that you can’t properly contract your abdominal wall will actually work against you. Take a breath (hold it), place the belt in position and brace the abdominal wall. Draw the belt just tight enough to slightly restrict your braced abdominal position to achieve maximum benefit.”


  9. Hi Jeff,

    What do you think of this biceps routine?

    2 sets straight bar curls 4-6 reps
    2 sets alternating dumbbell curls 4-6 reps
    2 sets hammer curls 4-6 reps

  10. Great interview! You’re an inspiration here in Finland as well!

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