Max-OT Loose Form...effective or just cheating?

mighty_wombat · 07-21-2005, 06:02 AM

This is off of the AST website explaining how to do hammer curls the Max-OT way:

It is important to allow yourself to move naturally through the exercise (Loose Form). When you start, your upper body should be leaning slightly forward. As you curl, let your back move to an upright position.

If you try to keep your back totally still while curling, you will be limiting the amount of weight you can use. Plus, ultra strict form will actually leave you more susceptible to injury because the movement is not natural.

(http://www.ast-ss.com/training/exerc...p?bp=Arm&pn=11)

I would like to hear the opinions of this from other lifters, I feel leaning forward and moving my back upright encourages me to get a extra little cheat swing at the bottom of the rep and my shoulders get involved a lot which I think shouldn't be...I can definitely lift heavier dumbbells but it seems like my shoulders and the little swing are making that possible...is this method just good for negative reps?

**Mudge** · 07-21-2005, 10:25 PM

I used to do "motivated" hammers, but I didn't feel it in my shoulders hardly at all. If I use ultra strict form I can do about 10 reps with 70 pounds, if I use motivation I can do about 90 or 95 with the same rep count.

camarosuper6 · 07-22-2005, 10:00 AM

I like MAX OT.... probably the most effective public program I have ever used.

animalmachine · 07-22-2005, 03:56 PM

the "cheat" allows you to use heavier weights - the max ot idea is that heavier = better and focuses on compound movements rather than isolation.

mighty_wombat · 07-22-2005, 09:25 PM

do you guys recommend just mixing it up, like strict form one week for lower weights and then maybe heavier weight but loose form for the next week?

drew.haynes · 07-22-2005, 11:41 PM

I think what is important is to realize that MAX-OT does NOT justify SLOPPY form. Loose is just natural... as in not OVERLY strict.

**CowPimp** · 07-23-2005, 12:58 PM

Quote:

Originally Posted by drew.haynes

I think what is important is to realize that MAX-OT does NOT justify SLOPPY form. Loose is just natural... as in not OVERLY strict.

Exactly. They're not suggesting you snap your back into an upright position like a fish out of water. A little torso movement, however, is fine.

07-21-2005, 06:02 AM	#1
mighty_wombat Registered User Join Date: Jul 2004 Location: California, USA Posts: 20	Max-OT Loose Form...effective or just cheating? This is off of the AST website explaining how to do hammer curls the Max-OT way: It is important to allow yourself to move naturally through the exercise (Loose Form). When you start, your upper body should be leaning slightly forward. As you curl, let your back move to an upright position. If you try to keep your back totally still while curling, you will be limiting the amount of weight you can use. Plus, ultra strict form will actually leave you more susceptible to injury because the movement is not natural. (http://www.ast-ss.com/training/exerc...p?bp=Arm&pn=11) I would like to hear the opinions of this from other lifters, I feel leaning forward and moving my back upright encourages me to get a extra little cheat swing at the bottom of the rep and my shoulders get involved a lot which I think shouldn't be...I can definitely lift heavier dumbbells but it seems like my shoulders and the little swing are making that possible...is this method just good for negative reps?

07-21-2005, 10:25 PM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,053 Photos: 1	I used to do "motivated" hammers, but I didn't feel it in my shoulders hardly at all. If I use ultra strict form I can do about 10 reps with 70 pounds, if I use motivation I can do about 90 or 95 with the same rep count.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

07-22-2005, 10:00 AM	#3
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,350	I like MAX OT.... probably the most effective public program I have ever used.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

07-22-2005, 11:41 PM	#6
drew.haynes Registered User Join Date: Apr 2005 Location: Tulsa, OK, USA Posts: 603	I think what is important is to realize that MAX-OT does NOT justify SLOPPY form. Loose is just natural... as in not OVERLY strict.
	195 @ 10% B/S/D:320/385/445

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07-22-2005, 03:56 PM	#4
animalmachine Registered User Join Date: May 2004 Posts: 206 Photos: 4	the "cheat" allows you to use heavier weights - the max ot idea is that heavier = better and focuses on compound movements rather than isolation.

07-22-2005, 09:25 PM	#5
mighty_wombat Registered User Join Date: Jul 2004 Location: California, USA Posts: 20	do you guys recommend just mixing it up, like strict form one week for lower weights and then maybe heavier weight but loose form for the next week?

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