Max-OT (Maximum Overload Training)

Highlights:

-introduced by the AST company

-built on the concept of maximum overload and maximum intensity

-heavy weights, low repetitions

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The Max-OT method is based on 7 main rules. Although the AST Company offers a 165-page manual on Max-OT, those 7 points are more-or-less what you need to know if you made a decision to try out this workout method.

-Every workout should last 30-40 minutes.

-Only 1 or 2 muscle groups should be trained during one workout/day

-You should make 6 to 9 sets per muscle group per workout (this number doesn’t include the warm-up sets). The number of exercises isn’t fixed.

-Do not exceed 4 to 6 repetitions per set

-Rest 2-3 minutes between the sets (of course, some muscle groups require shorter rest of about 1 minute: calves, abdomen, wrist muscles)

-Each muscle group should be trained once in 5 to 7 days

-Every two months take a break of 1 week

That’s it. Creators of Max-OT always stress you should follow those rules closely with only minimal deviations. They also believe in several other (or explanatory) rules:

-Don’t do forced reps, they are counterproductive

-Mental intensity: it is easier to fully concentrate on 4 to 6 reps and do them with maximum force than on 10 or 12 reps.

-Recovery of a muscle group is a long process and it is necessary to allow relatively much time between workout sessions aimed at the same muscle group. The Max-OT training is particularly demanding and requires such long breaks.

The Max-OT theory works with four different time-spans of recuperation:

a)     Short Term Recuperation (STR) – this is the break between 2 sets

b)     Intermediate Term Recuperation (ITR) – break between 2 workouts

c)     Muscle Specific Recuperation (MSR) – a break between 2 identical workouts

d)     Cyclical Recuperation (CR) – this is the 1-week break between 2 cycles

All of them play an important role in the Max-OT training and should be followed as recommended.