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Max-OT/POF Fusion to Get Me Lean!
Posted June 30, 2010
Summer is HERE!!! And it's time to get into sick shape again. I am actually a month later than usual. Since I stopped competing some years back, I have used the time between Memorial Day and my birthday to lean out (except last year when I started right after the New Year and held it till June). My goal was always to carry it through Labor Day. But honestly, after about 8-12 weeks of enhanced training volume and a stricter nutrition program, I get pretty burnt out on it. Then I spend the last 4-6 weeks of summer losing some of that top shape I had gotten into.
So this year I am starting later with the goal of carrying it right through the whole summer. So instead of getting ready FOR Summer, I'm getting ready DURING the summer! Heck! I have a few beach parties in the coming months to get ready for.
My current split is influenced by an old friend of mine (and Godfather of drug-free bodybuilding), Skip Lacour. Because my schedule is so packed with appointments, it doesn't allow me the time (and not always the energy) for a longer workout. So I have to focus on 1 major muscle group at a time and workout a little more frequently. So instead of splitting my body up into 3 or 4 ways and training 3-5 days a week, I am going the Max-OT route and splitting it up into 5 or 6 ways and hitting each bodypart just once a week (with the exception of calves).
I look back over time at some of the best workouts I have had and some of greatest progress I made and my time of utilizing Max-OT is definitely at the highest point on this list. Heck, I was such a dedicated and devoted disciple of it, I helped spread the word across the world with my many published articles on it. My series on Maximizing Your Results through Max-OT is still one of the most popular series of articles on many websites, including Bodybuilding.com.
So I am going back to some of it's routes.....namely with my bodypart split and incorporating the 4-6 rep range on some movements. BUT...I am expanding upon Max-OT in a way that I have found to better my development and make me a more complete bodybuilder. You can consider it a Max-OT and a POF (Positions of Flexion) Fusion Workout. On top of the heavy compound movements for 4-6 reps utilized in Max-OT, I will incorporate stretch and contracted position isolation movements with higher reps.
Here is the basic breakdown of my summer workout schedule:
Monday : Chest and Calves
Incline Press: done Max-OT style with 3-4 warm-up/acclimation sets then 2 sets of 4-6 reps.
Incline Flyes 2 x 8-12
Bench Press: done Max-OT style
Cable Crossover 2 x 8-12
Donkey Calf 3 x 8-12
Standing Calf 2 x 8-12
Back: Back and Abs
Bentover Barbell Rows: done Max-OT style
One Arm Dumbbell Rows 2 x 8-12
Pulldowns: done Max-OT style
Dumbbell or Machine Pullover: 2-3 x 8-12
Incline Reverse Crunch 2 x 12-15
Cable Crunch 2 x 12-15
Wednesday: Legs
Squats or Leg Press: done Max-OT style
Hack Squat 2 x 8-12
Leg Extensions..2 x 8-12
Stiffleg/Romanian Deadlift: done Max-OT style or Low-Back Extension 3 x 8-12
Leg Curls 2 x 8-12
Thursday: Arms (stagger-setted each Tricep and Bicep movement together)
Lying Extensions: done Max-OT style
Barbell Curls: done Max-OT style
Overhead Extensions 2 x 8-12
Incline Curls 2 x 8-12
Kickback 2 x 8-12
Concentration Curls 2 x 8-12
Friday: Shoulders and Calves
Widegrip Upright Rows or High Pulls: done Max-OT style
Incline or Cable One-arm Lateral 2 x 8-12
Side Lateral Raise 2 x 8-12
Seated Dumbbell Press 2-3 x 8-12
Seated Calf: Max-OT calves doing 2 warm-ups than 2 sets of 6-8
This will give you a basic outline of how I am working out. But I am going to be switching things up and using different intensity techniques throughout. I will be sure to update you as I do.
Also, training without the proper nutrition element does very little for you. So in the next blog post, I will detail exactly how I am eating to get lean for the summer.
Until next time...Train hard and train with passion!
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