Max OT Training - Maximum Overload, Maximum Intensity, Maximum Muscle Growth

Hey - got a second? If you're like most people these days, you probably don't. Between work, friends, family and every other commitment you have, there's barely enough time to eat and sleep, much less work out. Obviously, this is a big problem, because progress in the gym means you actually have to be there, usually for extended periods of time. Well, it used to anyway.

But now, there's Max OT - an intense training protocol that will not only give you the most punishing workouts of your life, but will do so without long hours in the gym each day. The name says everything, as it stands for Maximum Overload Training. It's almost like a short cut to unbelievable gains. Simply put, if you don't put on mass with this program, you're doing something wrong. So for all those hardgainers out there - grab a pencil, some paper and get ready to grow!

In addition to the almost ridiculous growth potential, what I like best about Max OT is it's a very flexible system. As long as you follow a few simple rules, you can mold the program to fit your needs and preferences.

First, aim for training only one or two muscle groups per day, and organize your split so that each muscle group is trained only once every week. This may seem like a lot of recovery time, but you'll need it - you'll be performing nine heavy sets per muscle group, with a heavy load. Pick a weight that you can only lift four to six times per set. In order to squeeze the most out of every set, rest about two minutes between sets...trust me, you'll need it. If you follow this protocol, you should be in and out of the gym in less than an hour, usually about 40 minutes.

Beyond that, it's up to you. Four and five day splits work best with Max-OT, and it's recommended that you take a week off every eight to 10 weeks. I also like to make the most of my time by throwing in a few dropsets or rest-pauses to add even more intensity. If you want to do this, make sure you get plenty of sleep and plenty of protein for recovery.

To help you get started, here is a Max-OT split I have run in the past and have had success with. Remember, Max-OT is all about intensity, so be prepared to sweat and leave everything you have with the iron. This may very well be the most intense 40 minutes you've ever experienced.

Sunday: Chest and Shoulders

Monday: Legs

Tuesday: Biceps and Triceps

Wednesday: Cardio

Thursday: Back

Friday: Cardio

Saturday: Off