Max-OT Training Critique

[MP fit]

I am going to start a Max-OT style training on Monday and was wondering if anyone had any thoughts on my set up:

Monday: Off Day

Tuesday: Chest/Tri
Flat Bench Press 1x4
Incline Bench 1x4
Decline Bench 1x4
Close Grip Bench 1x4
SkullCrushers 1x4
TricepPress 1x4

Wednesday: Off Day

Thursday: Back/Bicep
Military Press 1x4
Deadlifts 1x4
BentOverRow(DB) 1x4
BentOverRow(BB) 1x4
PreacherCurl 1x4
ConcentrationCurl 1x4

Friday: Abs/Shoulders
WeightedCrunch 1x4
StaticCrunch 1x4
Knee Raises 1x4
MilitaryPress(DB) 1x4
ShrugN'Raise 1x4

Saturday/Sunday: Off Day

Please any comments welcome.. I could use some help with the ab excersizes as I am not sure of the best for mass.

 

[P-funk]

I have never done Max-OT. I don't know the ins and outs of the training template either. But....WHERE ARE YOUR LEGS?

 

[Dale Mabry]

WHat a stupid question, below his waist.

 

[P-funk]

WHat a stupid question, below his waist.

(god I love the new smilies!)

 

[MP fit]

good q... I don't work out my legs--I am a soccer player and have developed my legs fairly well since adolescence. The main reason I am trying to bulk up my upper body is to become proportioned. I have a small frame with huge legs--and I am not trying to get them stronger. The training I recieve from the team I am on I believe to be enough for my legs as I want to maintain slow-twitch muscle in my lower body for the sport.

Max-OT: Generally speaking it states find a weight you can do no more than 5 times w/o a spot and use that as your weight. That is why the reps are only at 4 for each excersize.

 

[P-funk]

if you increase your leg strength and power you will be a better soccer player. Stronger, better at applying force, decreasing the risk of injury do to strong contractile tissue....Also, lifting lowerbody will help in your quest for upper body size as the exercises will increase the hormonal levels in the body and trigger anabolism everywhere.

 

[Dale Mabry]

I know and have trained many soccer players who trained their legs with great results, although most of the leg stuff comes pre- and early on in the seaon.

 

[MP fit]

thanks for the responses guys, but I train for soccer pretty much daily... Maybe in the future when I get an break from training I'll start working on gaining strength in my legs... but it is not necessary at the moment.
Hopefully someone can comment on the routine that I HAVE layed out.

 

[P-funk]

Hopefully someone can comment on the routine that I HAVE layed out.

It sucks..you haven't balanced your upper and lower halves.

 

[MP fit]

granted... we've already discussed this- any comments I can benefit from?
In other words; are my chest, bicep, tricep, abs and shoulder work outs good enough to see results from? Or would I see better results in these muscles doing other workouts/reps/or sets?

 

[Dale Mabry]

Yeah, train your legs.

 

[MP fit]

 

[P-funk]

you are the one that is lame. you come here and post a question and ask for help. This is what we do (dale and I in particular), we train people and in particular like to focus on sports specific training. We are trying to help you out in being a better athlete. Don't ask a question and then argue with the answer.

 

[CowPimp]

You don't do dick for your lower body. Being a soccer player, you should definitely be working your lower body. It will help you in your ability to accelerate, improve top speed, increase kicking power, and improve your ability to rapidly change directions and slow down. At least you do deadlifts, but you should do more.

Furthermore, you have your shoulder work randomly split throughout the 3 days; it's kind of haphazard. In addition, you do no pulling movements on a vertical plane of motion. You also have a disproportionate number of pressing movements compared to pulling movements. Your upper body routine is imbalanced.

Basically, your routine is garbage. Start training your legs and implement some balance into your routine. Furthermore, you should probably be doing training to improve speed and power instead of just limit strength. That will be very useful in your athletic endeavors. Check out conjugate periodization in the following writeup I did:

http://www.ironmagazineforums.com/showthread.php?t=58699

Read that, balance out your routine, and stop being such a pussy.

 

[soxmuscle]

harsh, but true.

 

[MillerMan]

Keep your lifts hard and heavy, use variety...balance push/pull-upper/lower movements...get your rest and eat alot and you'll gain strength! Stop being lazy and do at least some legs

 

[fufu]

Squats!!!

 

[MP fit]

thanks for the help... I guess i'll talk 2 my coach about training legs... but he has always been pretty serious about not training outside our team- for risk of injury.