Select a weight with which you’ll hit failure at no more than six reps, and choose mostly exercises that allow you to hoist the heaviest weights. This boosts intensity, as it’s easier to focus on every rep when you do fewer of them. Working sets for everything but abs consist of only four to six reps. The two words most associated with Max-OT are heavy and brief. Maximum Overload Training, better known as Max-OT, was developed by Paul Delia, and it rose to prominence when its two greatest proponents, Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 (LaCour) and 2003 (Willet). In fact, Max-OT may just be the right system for you to maximize gains. You don’t hear as much about it as you did a decade ago, but it remains a valuable philosophy. It’s a philosophy of lower reps, lower volume, and short workouts. Max-OT has carved out its own unique niche somewhere between power bodybuilding and high intensity. Get in the gym, stimulate growth with a heavy and brief assault, and a half-hour or so later you’re out the door. The arguments are fought over questions like: how heavy, how many, how long, how intense, which exercises? For Max-OT the answers are: maximum, four to six, 30–40, failure, basic. That’s the foundation of most bodybuilding systems.
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