Max-OT Training???

[BabyBeast05]

Anyone ever try Max - OT training??? I've been reading up on it and it doesn't look that bad. Its all about low volume and high intensity. These are the basic guidelines of the program:

In a nut shell, but nowhere near complete, you can summarize Max-OT like this:
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.

Warm up sets aren't counted so the 6-9 total sets per bodypart would only be the "heavy" sets for that body part. Like 2 "heavy" sets on inlcine, then 2 "heavy" sets on flat bench, then 2 "heavy" sets on dip.

 

[StudHammer]

I've tried the high intensity type workouts, regardless of the name they currently go by, and have found out that my body responds much better to higher volume. Regardless of what Mike Mentzer said, there is no one certain type of program that works for everyone. Every person's body is different and every person's body needs their own specific routine for continued progress.

 

[Moen]

My take on it : reps are too low to really train the muscle and the direct result of that is joint damage

I don't know of many people who tried max-ot and not had to quit due to joint problems

 

[veryveryquiet]

I have been doing the Max OT routine more or less for about five months, and it seems to work very well for me. I haven't had any joint problems, except I just recently hurt my right shoulder doing bar bench press. I have made great progress during this time but I can't say that I wouldn't be further along if I had been doing a little bit more volume. Who knows I will have to try higher volume to see which works best for me.
I know I didn't help but thats my experience.

 

[TeamZ]

I grow well on it but I have joint problems, from it!

I used a variation where I cycle volume and intensity on a 3 week rotation and it has worked well in the past,

Now do to injuries, I still train with less volume but a little more than typical HIT, use lighter weights move slower and concentrate more, it's working well since returning to training after a L O N G layoff!