Short Duration/High Intensity Cardio is Key

Posted by on May 30, 2010 in cardio, fat loss, Max-OT | 20 comments

Short duration (16-20 minutes), high intensity cardio is a key element in the fat burning equation. A.K.A. Max-OT cardio. Max-OT style cardio will have a bigger elevating effect on your metabolism and keep it elevated longer after exercise compared to long duration moderate intensity cardio. Plus Max-OT style cardio has less of any negative impact on the muscle building process. Why 16...

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Training Tip – How much weight do I increase?

Posted by on May 17, 2010 in increase, Max-OT, weight | 8 comments

I recently talked about when to increase weight and I said when you can get 6 reps on your own with good execution it is time to bump up the weight. How much do I increase you may ask? When moving up in weight, keep this tip in mind. You always want to increase weight by the smallest increment possible. If you are using a barbell that typically means 2.5 lbs per side. If we are talking a cable...

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Training Tip – When to Increase Weight

Posted by on May 6, 2010 in Max-OT, weight | 2 comments

If you are familiar with Max-OT you know the rep range we shoot for is 4-6 reps. When you can get 6 reps on your own with good execution it is time to bump up the weight. That being said you don’t need to get 6 reps on every set of an exercise before you increase the weight. That’s one commonly misunderstood principle. Let’s examine. We’ll assume you are doing 3 working...

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Sample 3-Day Max-OT Arrangement

Posted by on May 1, 2010 in Max-OT | 52 comments

I was asked in response to the sample 5-day Max-OT routine if I could list a 3 day variation. The principles remain the same the only difference each workout will be longer because you are forced to work more body parts each workout. For that reason I prefer to train over a 5 day period to keep the workouts shorter but if your schedule doesn’t allow you to workout 5 days you can still...

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Sample 5-day Workout Schedule

Posted by on Apr 27, 2010 in Max-OT, routine, schedule, workout | 14 comments

I thought some of you might find it helpful to view a sample 5-day Max-OT workout schedule. There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective. Here are some important principles to keep in mind when constructing your schedule: Train each body part once...

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Abdominal Training Tips

Posted by on Apr 22, 2010 in abs, Max-OT | 4 comments

There is a big misconception when it comes to abdominal training. You often hear that in order to trim your waist line you need to do countless high rep sets of crunches and you need to train your abs frequently throughout the week. This is simply not true. You can’t spot reduce fat around your waist no matter how many reps you do so forget about it. To have great abs you need two things. One...

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