-introduced by the AST company
-built on the concept of maximum overload and maximum intensity
-heavy weights, low repetitions
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.