The goal of the Max-OT warm-up protocol is to gradually introduce heavier weights without approaching the point of muscle fatigue.
Below are the main points to consider when you are doing your warm-up sets. These points are taken from a passage contained in my book “Inside the Mind of a Champion.” The complete passage explains each of these points in detail and gives some specific examples.
* Warm-up on the first exercise for a body part only.
*Progressively introduce a heavier weight each warm-up set.
*As you add weight each warm-up set, decrease reps.
*Do not approach the point of fatigue.
*Your last warm-up set (also called weight acclimation) should be close to your muscle-building set weight.
*4-5 warm-up sets should do the job.
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Hi Jeff,
You may have heard of the idea of muscle fascia stretching after a wokout to help increase muscle growth.Any thoughts on that?
Thanks!
Hey Jeff, Im a huge fan! I know this isn't a question about this blog but I just wanted to ask a quick one about calorie intake. I've just started my mass season about a month ago and I've just discovered the Max OT and I'm going to start with the routine that is on the AST website, and my question is during the summer I had been intaking around 2000-2500 cal per day. Since I've started trying to get bigger I've been trying to get as many calories as possible. How many calories would you say I need to get to begin to see some big gains in mass?
Do you wear special weight lifting shoes when squatting? I usually squat and deadlift in my socks and have recently been advised against my practice, since it can supposedly damage the arch of my feet. I have been following you since the AST days back in 2003 and respect your opinion on the matter.
Thanks,
Hans
You can check out the calorie calculator on ast-ss.com for a ball park calorie amount.
I didn't wear any specific type of shoes. Just what was comfortable.
Hi Jeff,
About the warm-ups. If i’m training chest and forearms, do i need to warm up the forearms (12-10-6-3-1-MAXOT)? Because they already have been working out a when bench pressing? Same for back and traps or quadriceps and kalfs? Or is a weight aclimitation enough?
Your DVD (i want to look like that guy) inspired me to have a go for MAX OT as i’m like Stuart in his beginning situation.
Kind regards
Danny (Belgium)
With the scenarios you describe you don’t need a full warm-up sequence for the second muscle group. One or 2 acclimation sets should be all you need.
Thanks! Glad you enjoyed the Documentary!
Hijeff
When i follow the maxot warm up squat its not enough to warm my leg so when i read the maxot program i fain paul said he can add leg curl to the maxot warm up for leg in medium intensity so if i can add the leg curl how may set i need to add to squat warm up
thenks & regards
I would still follow the warm-up protocol for Squats because you want to progressively introduce heavier weights without fatigue as you prepare for the muscle building sets.
so i do the max ot warmup protocol for the squat ( 5 set ) ?
no need for extera sets Right?
I don’t think you need any extra sets.