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Title : Maximum overload training
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Maximum overload training

By Greg Merritt Flex

Par heavyweight with short training sessions to get bigger and stronger.

become stronger and bigger. That is the basis of most systems bodybuilding. The arguments are fought over issues such as: how heavy, how many, how long, the intensity, which exercises? Max-OT answers are: maximum, four to six, 30-40, failure, basic. Get in the gym, stimulate growth with a heavy and brief assault, and half an hour later you're out the door. Max-OT has carved out its own unique niche somewhere between power and high intensity bodybuilding. It is a philosophy of fewer repetitions, lower volume and short workouts. You do not hear much about him as it did a decade ago, but still a valuable philosophy. In fact, Max-OT may be the right system to maximize profits.

HEAVY AND BRIEF

Maximum overload training, better known as Max-OT, was developed by Paul Delia , and he rose to prominence when his two great defenders, Skip LaCour and Jeff Willet, won the NPC / IFBB Team Universe in 2002 (LaCour) and 2003 (Willet). The two words most associated with Max-OT are heavy and short. working sets for all, but abs in just four to six repetitions. This increases the intensity as it is easier to focus on each repetition when you do less of them. Select a weight that is going to hit the flop in no more than six repetitions, and choose all exercises that allow you to lift heavier weights. For example, barbell curls are better than concentration curls, because you can move more metal and therefore better overload the biceps.

So all sets are heavy. The other key component of Max-OT is its brevity. Make no more than three sets per exercise, only six to nine sets per body part, and the ideal is to train just one body part per workout and not more than two. This creates workouts that last only 30-40 minutes. Intense training stimulates growth promoting hormones, but these decreased after about 40 minutes. training brief stay within your "anabolic window". In addition, stores have limited strength and intensity, and maintaining its short training time, you are able to bring the best for each set.

HEAVY METAL MANIA

Max-OT is a complete program. Unlike some training styles, you can not just select what you like and disregard the rest. You're certainly welcome to do a couple of sets of four to six repetitions within a standard fitness program, but does not call those their joint Max-OT. Max-OT To be effective, each set has to be heavy and every workout has to be brief. Another thing to note about Max-OT is that shares similarities with high intensity training, but is not technically HIT. Max-OT has a little more volume than most HIT workouts, and, despite all sets are pushed to failure is not pushed beyond failure. At best, make a forced repetition hardly the last repetition. The type of modified training HIT Mark Dugdale did for years was close to Max-OT. He made a similar amount of sets, but with a little higher repetitions (six to eight most games), and frequently traveled beyond failure.

To be effective Max-OT can not simply use the same heavy weights over and over again. You need to lift heavier and heavier weights. Because your rep range is limited to six, which will not be getting more reps with the same weight. Instead, you need to use more weight to the same repetitions. This is another compound reason, basic lifts are preferable to isolation exercises. It is easier to 5 to 10 pounds of force jumps in the bench press that the flye pec-deck, simply because you'll use much more weight in the first. (Our chest routine sample includes two exercises, but emphasizes more the first.) Variety also helps strength gains. It tends to stagnate doing the same exercises in the same order over and over again, so changing your exercises at least once every four weeks.

Studies have shown that eight to 12 repetitions per set is the optimum point for maximum growth. But that does not mean there are not other ways to grow, and does not mean that a different method is not ideal for your body. In our July / August, we talk about sets of 100 repetitions. They work. The same happens with sets of only four to six repetitions. Bodybuilding is a favorite maxim: Everything works, but nothing works forever. Your body can adjust to any style of training if their sets consist of five, 10 or 100 repetitions. The good news is when profits stagnate, you can switch to a completely different system. Try Max-OT for two months. You may discover that it is not for long-term or heavy and may soon are the key to stronger and bigger.

FUNDAMENTALS MAX-OT

• Perform 4-6 reps per set and 6-9 sets per body part.
• Push each set to failure but not beyond.
• Rest 2-3 minutes between sets.
• workouts should not last longer than 40 minutes, and 30 minutes is optimal.

Sheet MAX-OT

• focus primarily on compounds and basic exercises, the kind that allow you to use heavier weights.
• Body parts should work once every 5-7 days.
• Take 1 week off from training every 8-10 weeks.
• quickly heat, light, high rep sets.

MAX-OT routine chest

• Bench Press: 3 sets, 4 -6 repetitions
• Incline Dumbbell Press: 3 sets, 4-6 reps
• flat Dumbbell Flye: 2 sets, 4-6 reps
• Pec-deck Flye: 1 sets 4-6 repetitions

- Read more at: http://www.flexonline.com/training/maximum-overload-training#sthash.Veyp43Hs.dpuf

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