AST Max-OT

[Monolith]

Originally posted by Prince
Weight Acclimation Sets

Just what is a weight acclimation set? Weight acclimation sets are a form of warm-up sets that are done to allow your muscles, tendons, joints, and ligaments to become accustom to the increasing weight overload.
A warm-up set pumps blood into the muscle and surrounding and supporting soft tissue. This enhances flexibility and elasticity of the muscle. A weight acclimation set is performed to progressively introduce the increasing overload to the muscle, joints, and supporting soft tissue in preparation for the high-intensity, heavy sets.

Weight acclimation sets are very important in preventing injury. These sets condition the muscle and soft tissue for the upcoming heavy sets. Neither warm-up sets nor weight acclimation sets build muscle, but they are integral to building muscle by preparing the muscle and supporting soft tissue for the heavy weight.

Because warm-up sets and weight acclimation sets don't build muscle, they must be done in a manner that does not impede, but enhances the muscle building sets. This is the essence of weight acclimation.

Weight acclimation sets allow your muscles to "prepare" for upcoming heavy sets without fatiguing the muscle being worked. Proper warm-up techniques utilizing weight acclimation sets will enhance your muscle's ability to maximize nerve-muscle contraction and lift heavier weights for maximum overload generation.

I realize 'weight-acclimation' sets are nothing new... but is there any science behind them?

It sounds like its more psychological than physiological. Do tendons actually 'prepare themselves' in the 10 minutes it takes you to do those weight-acclimation sets?

 

[GAmuscle26]

I learned about this program from a friend back in november. I like it myself. Now, that AST has redone the site, it's much easier to navigate through the program.

 

[Charger]

I have done Max-ot along with GVT and the 2 complement each other well.

 

[TwoWalks]

Originally posted by Charger
I have done Max-ot along with GVT and the 2 complement each other well.

Great combination

 

[clouddancerss]

AST Max OT

This is the only kind of training I do, and all the info is at the AST Sports Science web page!

 

[Monolith]

Originally posted by Monolith
I realize 'weight-acclimation' sets are nothing new... but is there any science behind them?

It sounds like its more psychological than physiological. Do tendons actually 'prepare themselves' in the 10 minutes it takes you to do those weight-acclimation sets?

bump

 

[HoldDaMayo]

Thanks for posting this Prince, i train sort of similar to this, but not as structured, it's given me some ideas...

 

[Chad Cena III]

I have tried this program and added a little strenght but not much. No size gain and I was getting in 300g protein per day. Stayed w/ it for 8 weeks before I dropped it, too many days a week for working out. .02

 

[neanderthal]

i used this program for a 10 week cycle when i was bulking. it worked great for me.

 

[squanto]

5 warmup sets? thats a bit absurd. maybe that works for some people but i dont have time to sit around doing bs sets like that.

 

[neanderthal]

yeah, i never did 5 warmup sets. i would usually do 2 warmup sets. 1 at a medium weight for about 5 reps, then maybe 3 reps for my next, but add a little more weight. i like doing this because your working weight doesnt seem like its as much of a shock when you begin your first real set. i would also be sure to warm up my rotator cuffs first if i was doing my upper body

 

[jadakris31]

ive gotten better gains ever since i STOPPED using forced reps, but im assuming everyones body can act differently

 

[Tha Don]

i've stared doing this...

Mon - Chest
Tue - Back/Abs
Weds - Rest
Thurs - Shoulders/Arms
Fri - Legs/Abs
Sat - Chest/Back/C.V. (light intense workout with diff. exercises)
Sun - Rest

I'll use Max-OT principles during the week, low reps and heavy, and then at the weekend that session is really just to pump up my upperbody, i do respond to working out more frequently so i feel adding another session in might benefit me

it says only do warm-ups for one exercise on each bodypart, so on other exercises do you just go straight to max, or add 1 warm-up set in? (which i'm doing atm just to get the movement) or do Weight Acc. sets?

you can definatly lift more by pacing yourself up to your max/working weight, they do make a big thing of it though, i mean its common sense that if you go to failiure before your final sets you will not be able to lift as much

to the guy who did this with GVT, what do you mean? a month on this then switch to GVT or something?

peace

 

[clouddancerss]

The program calls for doing one bodypart a day for five days, then taking the weekend off, does anyone else follow this? Or do you split it up?

 

[Walcwlr]

Has anyone tried the MAX-OT 3 day plan?

Mon: Back,Biceps, and Forarms
Wed: Chest, Shoulders, and Triceps
Fri: Legs, Calves, and Abs

I plan on starting the MAX-OT program, but would like to do it 3 days a week. I plan on doing the MAX-OT Cardio on Tue and Thur.

Does it work? Can it still be done under 40 min?

 

[animalmachine]

40 minutes is possible if you don't warm up every muscle group. i hate the max-ot warm up rules because it seems to take forever, yet i still go with it anyway. maybe hating it is half the point because once i'm done with the warmup, i can't wait to lift at full intensity. anyway, seeing how the 3 days are structured, it looks like you could get away with only warming up the first muscle group. ie; after doing back, your biceps should be ready to go, and after doing biceps, your forearms should be ready. the same goes for wednesday where you should only have to warm up chest. i could be totally wrong here, but this is the only way i see anyone completing these workouts in 40 minutes.

 

[camarosuper6]

I have had good results with the MAX OT plan. The workouts are brief and intense, which is much easier for me to complete, because I respond better to lower volume. Some people believe that the rep range is too low for optimal hypertrophy, and it may well be, but I grew and defintely became much stronger using the program.

Now I may only use it for a 4-6 week interval for strength training, but I still implement it into my program usually one or two times a year.

 

[OmarJackson]

i think max-ot works great for most people because it suggests such an unusual rep-range scheme. I mean every bodybuilding mag (and most "bodybuilders" who read them) tell you to work in the 8-12 rep range, and powerlifters use singles, doubles, and triples.