Max-OT

[luka5z]

Monday -- Back, Biceps & Forearms

Deadlift 3 x 4-6
Pull Downs to the Front 3 x 4-6
Seated Cable Row 3 x 4-6
Barbell Row 2 x 4-6
Straight Bar Curls 3 x 4-6
Hammer Curls 2 x 4-6
Wrist Curls 2 x 6-8

Tuesday -- Chest & Triceps

Flat Barbell Bench Press 3 x 4-6
Incline Barbell Bench Press 3 x 4-6
Weighted Dips 2 x 4-6
Lying Triceps Extensions 3 x 4-6
Cable Press Downs 2 x 4-6

Thursday -- Legs & Calves

Squat 3 x 4-6
Leg Press 3 x 4-6
Leg Curl 3 x 6
Standing Calf Raise 3 x 6-8
Seated Calf Raise 2 x 6-8

Friday -- Shoulders, Traps & Abs

Military Barbell Press (To the front) 3 x 4-6
Side Lateral Raises 2 x 4-6
Rear Lateral Raises 2 x 4-6
Barbell Shrugs 2 x 4-6
Cable Crunches 3 x 8-12
Weighted Leg Raises 2 x 8-12



Note: Only work sets to failure are listed for all exercises.

Any suggestions?

 

[LAM]

Any suggestions?

let improvements in strength, endurance, etc. over a period of time be the judge for the effectiveness of your training.

on a personal note I have always utilized a greater amount of volume for the legs and back since they are the 2 largest muscle groups.

 

[fqqs]

let improvements in strength, endurance, etc. over a period of time be the judge for the effectiveness of your training.

on a personal note I have always utilized a greater amount of volume for the legs and back since they are the 2 largest muscle groups.

so you think max-ot isnt really optimal?

 

[LAM]

depending on your goals, time in training and level of intensity that you train with you can make gains with just about any progressive resistance training program. the only people I have ever seen not have success with one training program or another where either not serious about their training and/or diet. newbies to resistance training can make great increases even with a less than optimum diet or program since the body is in a highly untrained state.

personally I have used just about every mainstream program out there with the exception of heavy duty (Mentzer's). the performance athlete that is training for sport needs to train much differently than those just wanting to build and develop powerful muscles, etc.