Many years ago AST Sports Science, a large international supplement company, released an online training programme entitled "Max-OT". Interestingly, it was Max-OT that initially got me excited about bodybuilding.
During my 2005 BodyBlitz competition, I often trained in a similar manner to the Max-OT program for both cardiovascular and resistance training. Though this was certainly a highly effective approach to training, within this review let's touch on various key area's of the programme as to determine the suitability in assisting you toward your bodybuilding goals.
What is the Max-OT Training Program?
In a nutshell, it is a high intensity bodybuilding programme.
The weights programme relies on a low repetition range of 4-6 to failure. It also relies heavily on large compound movements (that utilise multiple joints).
The cardiovascular aspect to the training programme is also high intensity. It is based on interval training and is a gruelling approach to losing fat.
The nutritional recommendations are heavily reliant on AST Sports Science supplements - particularly the world-famous AST VP2 (that we sell in our supplement store).
Does the Max-OT Program Work?
Probably the most common question is whether or not the training programme works. It shies away from the more typical text-book 8-12 reps for hypertrophy and goes right down to some very heavy loads at 4-6 reps. Though fitness text books generally recommend this for strength training as this targets the type IIbx muscle fibres, AST Sports Science argues that the type IIbx muscle fibres have the greatest potential for volume growth.
While individuals may respond differently to varying training programmes, I personally did experience some good hypertrophy results at such a low repetition range. After all, practically all my training prior to and during the BodyBlitz challenge consisted of 4-6 or less reps to failure.
The cardiovascular training is based on interval training. High intensity interval training is an extremely effective format of exercise to maximise oxygen uptake efficiency and fat oxidation following the conclusion of your workout. High intensity interval training can also have various carry-over effects to hypertrophy, many of which were noted in an article that I wrote for Australian Ironman, Cardio & Bodybuilding - Good for Muscle Growth?protein powder which can aid you toward your health and fitness goals.
