re: #Gainz Thread: Compilation of Programs and Styles

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Geaux23

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MaxOT, but go to this link for a full description...

LINK

My simple explanation and I trained 1 body part per day.

You should have an idea of your 1RM on your lifts. MaxOT has you lifting ~85% of you max in every workout.

You should warm up with ~3 sets and then go through 2-3 (1-rep) weight acclimation sets as you increase to your working sets.

For example: Your flat bench 1RM is 225.
Start Warmups at 45x10, 95x8, 135x5 and then add 1 rep at 155 and 1 at 175. Your working set will be 190 for 3 sets of 4-6 reps with a 2-3 min break between each set. My rule of thumb is if you hit 6 reps, add 5lbs. You want to be failing in the 4-6 rep range.

I’ll usually combine Bench and Incline DBs on Chest to get to my 6 set min. If you feel like adding another movement to those, pick something like weighted dips, not a fly or cable movement.

The same for philosophy for Legs (Squats, FS and Leg Press), Biceps (Preacher Curls, DB Curls and standing Barbell Curls), Triceps (Heavy Pushdowns, skull crushers and overhead DB Extensions, Back (Bent Rows, Weighted Pull-ups and Lat Pulldowns), and Shoulders (Standing Press, DB Press and Seated Lateral Raises).

Mon:Chest
Tues: Biceps
Wed: Shoulders
Thurs: Back
Friday: Triceps
Sat: Legs

You can work calves into the leg routine. Standing Raise and Seated Raise.

I hit the gym 6 days per week: Mon-Sat with Sunday off. I was adding 5-10 pounds to my working sets on bench for several weeks straight.

If you’re doing this routine for legs, make sure you’re squatting in a rack, have safety bars set up, or know how to bail from the bottom of squat after failing.

This is my all-time favorite routine because there will be immediate results and you will be crushing heavy weight with regularity; and who doesn’t like lifting heavy shite?

Basically, you’re training your body to always be under near-maximum load, which, in turn, forces your body to adapt to always being under near maximum load, i.e. GROW.