Working out with weights can be one of the most rewarding, and result producing forms of exercise on the face of the earth. It can also be one of the most frustrating. How many of you have been doing what all of the magazines, trainers, infomercials and hot new programs have been telling you but can't seem to get to the final stage of development you want? No matter how hard you work, you just can't seem to get the results you want. Why is that? Well I will tell you. Working out isn't an organized sport like football or baseball. Their are no rules and regulations that must be followed. People can do whatever they want

The sad thing is most trainers or gym nuts have learned the same way you have. By reading the magazines, listening to misguided trainers and watching infomercials. What makes things even worse is that they are all dead wrong. And to top it off, because of our bodies incredible adaptation capabilities, people can train wrong and still get good results. This is where Max-OT comes in.

Max-OT isn't about getting good results. Heck! It isn't even about getting great results. Max-OT is about getting MAXIMUM results. What do I mean by maximum results? I mean gaining the most amount of muscle, and losing the most amount of fat in the shortest amount of time possible.   Max-OT is all about efficacy. Training the Max-OT way will transform your body into the one you have always wanted and fast! But to get the most out of Max-OT you must follow some simple guidelines.

• 30 to 45 minutes per work out
• 1 or 2 body parts per day
• 6 to 9 total heavy sets
• Do 4 to 6 reps per heavy set
• Rest 2 to 3 minutes between sets (STR)
• Train each muscle group once ever 5 to 7 days (ITR)
• Take a 1 week break from all training ever 8 to 10 weeks.

There is only a small bit of give in these guidelines. But they are easy to follow. It is important to follow the rules as they are outlines here. Don't try to adapt them to your liking. If you do that, then you are not training Max-OT style and you will not see the results you want. When you commit to these guidelines, then and only then will you see the most benefit. Each of these parameters builds and depends on the other.

30 to 45 minutes per workout

Efficiency is the key to Max-OT. Efficacy and intensity. Your workouts should last no more than 45 minutes. And you know what? I'm being very liberal with that 45 minutes. It should really be closer to 30 minutes. I understand there are various conditions where this may not be possible, like crowed gyms but it is very important that you finish in this amount of time. If you have more than one training partner, you are going to have to lose the third wheel.

Why is there this small imposed time frame? Well, with Max-OT you are required to train with the Maximum amount of intensity. Trying to keep such a level of physical and mental intensity for longer than 30 or 45 minutes is an very challenging task.

By limiting yourself to this short time you will be able to take advantage of the anabolic hormone spike that result from this type of heavy weight training. Anything longer than this  amount of time and you will miss out on a prime opportunity to get the most out of your training. Training beyond this time frame puts you into a 'catabolic' state which is very counter productive to your efforts and can lead to overtraining.

Train 1 to 2 body parts per workout

Max-OT is designed to recruit the maximum amount of muscle in the shortest amount of time. It is physically draining and mentally taxing. Training only one or two body parts is a critical factor to achieving this. Every time you walk out of the gym you need to be completely confident that your workout resulted in stimulating muscle growth. Training one or two body parts takes advantage of the shortened time frame and allows you to train with maximum intensity!

When you walk into the gym knowing that you only have to train one body part, you instantly establish a level of intensity and determination that you never thought imaginable. This level of focus and drive gives you an instant edge over everyone else in the gym. The bottom line is that you will train much harder, work each muscle group hard, achieve a greater contraction, stimulate more muscle fibers and increase the rate at which you put on muscle mass and rid yourself of body fat. Plain and simple!

Do only 6 to 9 Heavy Sets

For each body part you are limited to 6 but not more than 9 total sets. No matter how many exercises you do, you have only 6 to 9 sets to divide between them so make your selection wisely.

What Is a Max-OT 'Heavy' Set

A heavy set is a set that is done with a weight that allows you to complete at least 4 reps on your own but will not allow you to complete any more than 6. This is a Max-OT fundamental principle. All sets are performed to 'positive failure'. A warm up set is not a Max-OT set. Don't count this as a part of your 6 to 9 sets.

Positive failure is when a set is performed to volitional exhaustion with in the 4 to 6 rep range. In other words, you are done when you can no longer do another repetition on your own. Max-OT does not encourage forced reps. Some help is understandable if you are completing the last rep of the last set, but only a little. You are the one doing the work, remember!

Forced reps are not conductive to muscle growth. The impose more fatigue to the muscle and deplete valuable energy. This is also a form of non-progressive overload. Meaning that while it may be an "overload" to the muscle, someone is helping you get that last rep or two. And help means that they are in some way lightening the load so you can complete the rep. It must be made very clear that more fatigue does not lead to more muscle!