Max-OT

1.       Train only 1 or 2 muscle groups per workout/day.

2.       Do 4 to 6 reps per set.

3.       Do 6 to 9 total heavy sets per muscle group.

4.       Rest 2 to 3 minutes between sets. (STR)

5.       Each workout should last approximately 30 to 40 minutes.

6.       Train each muscle group once every 5 to 7 days. (ITR)

7.       Take a 1 week break from training every 8 to 10 weeks.

Recuperation is of vital importance to muscle growth. Recuperation will determine how well your muscles respond to Max-OT training. There are 4 important "time-spans" of recuperation:

1.       Short Term Recuperation (STR) - Between sets 

2.       Intermediate Term Recuperation (ITR) - Between workouts 

3.       Muscle Specific Recuperation (MSR) - Between identical workouts 

4.       Cyclical Recuperation (CR) - Between Max-OT Training cycles 

*Taking a week off from training every 8 to 10 weeks is very important for overall recuperation and muscle growth.
*The sets listed in the workout below do not include warm-up sets.  
*Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.