Inmigraciones procedentes del extranjero

Day 1 - Monday - Chest and Triceps

Exercise Sets Reps

Flat Barbell Bench Press 2 4 to₆ Incline Bench Press 2 4 to₆ Incline Dumbbell Bench Press 1 4 to₆

1 Arm Overhead Dumbbell

Press 1 4 to6 Dumbbell Kickbacks 1 4 to₆ Cable Pressdowns 1 4 to₆ Lying Tricep Presses 1 4 to₆

Day 2 - Tuesday – Legs

Exercise Sets Reps

Leg Extensions

(just for warm-up) 2 10

Squats 3 4 to 6 Leg Press 2 4 to 6 Lunges 2 4 to 6 Stiff Leg Deadlifts 2 4 to 6

Day 3 - Wednesday - Back and Biceps

Exercise Sets Reps

*

Pull Ups

(as many sets as it takes

to do 50 reps - usually 3 or 4) ? 50

Barbell Rows 1 4 to 6 Pull Downs

(in front) 1 4 to 6

Low Pulley Row

(V-Bar) 1 4 to 6

Low Pulley Row

(medium grip straight bar) 1 4 to 6

Alternating Dumbbell Curls 1 4 to 6 Barbell Curls 1 4 to 6

Day 4 - Thursday - Shoulder, Traps, and Neck

Exercise Sets Reps

Barbell Shoulder Press 2 4 to 6 Side Lateral Dumbbell Raises 2 4 to 6

Bent Over Rear Lateral

Dumbbell Raises 2 4 to 6 Shrugs 2 4 to 6 Low Pulley Row

(medium grip straight bar) 1 4 to 6

Neck Flexion 2 6 to 8 Neck Side Flexion 2 6 to 8 Neck Extension 2 6 to 8

Day 5 - Friday - Calves, Abs, and Forearms

Exercise Sets Reps

Seated Calf Raise 2 4 to 6 Standing Calf Raise 2 4 to 6 45 Degree Calf Raise 2 4 to 6

Leg Raises 2 20 Crunches 2 20 Side Crunches 2 20 Wrist Curls 2 4 to 6 Reverse Curls 2 4 to 6

Conclusion

The week's Max-OT lesson aims to solidify the foundation of what makes muscle grow - overload. Through the years of your training you have been continually bombarded with various training programs and ideas. You will continue to be exposed to different routines as the years come. The difference with Max-OT is that it works strictly on the sound principles that makes makes muscle grow. You are now learning a training approach, a training science that will be with you for the rest of your life.

Max-OT is solid and efficient and it's designed to produce results every workout, every set, and every rep. There are no wasted workouts. There are no wasted sets. There's no guesswork. Max-OT is sound with defined physiological principles that ignite and

accelerate muscle growth.

Look, it's simple. High reps don't produce muscle growth, drop sets don't produce muscle growth, supersets don't produce muscle growth, and light weight certainly does not produce muscle growth. There is only one thing that signals a muscle to grow and that is maximum overload. It's that simple. It's that basic. Without maximum overload muscle does not need to adapt. If there is no reason for muscle to adapt there is no reason for growth. If a muscle is not given a stimulus suitable to initiate muscle growth then you will not get maximum muscle growth.

I'll repeat an excerpt from earlier in the lesson: Anytime you train with less than maximum overload you actually give your muscles a reason NOT to grow. And you create an adaptation environment that's counter productive to muscle growth. If a muscle is called upon for less than full power and full contraction it will tend to adapt to this lesser overload - an adaptation that will actually lead to muscle and strength loss. Think maximum overload. Think Max-OT.

Max-OT Exercises - Part 4

The weeks are blazing by. Is it just me or do the days feel only 12 hours long to you too? Where does time go? When building muscle time is an important consideration. It's an important factor in the physiological activities that occur as a result of training. Time is required to workout. Time is key in the rest between sets. Time between workouts is a fundamental requirement for recuperation and growth. And time is something we don't have much of.

This brings me to an important subject that has yet to be properly addressed and explained - the detriments of missing workouts.

How many times have you missed a workout and "made it up" later in the week? Everything is fine right? You made up the workout. No harm done. Wrong! You didn't "make up" the workout. What you did was missed the workout. You missed the

opportunity to ignite muscle growth. And then you screwed up your entire rhythm and recovery process by throwing the workout in where it wasn't scheduled.

There is no such thing as making up a missed workout. Why? Time. Time has passed and you can't get it back. When you miss a workout and make it up three days later you have lost 3 days of recovery and growth that you will never get back. Those three days of growth opportunity are gone forever and you'll never have them again.

So if you think you can just "make up" a missed workout, forget it. It can't be done. Time is both your friend and your enemy. Time management is an essential element in Max- OT for maximizing muscle growth. Structured properly and Max-OT will squeeze all the recovery and growth potential out of every minute of the day. Mismanaged or disrupted and time is muscle growth's worst enemy.

Max-OT Tip: Never miss a scheduled workout and don't kid yourself into thinking you can make it up later. A missed workout can never, ever be made up. Miss workouts and you'll never reach you maximum physical potential.

To make significant and continual gains in muscle size and strength you need to be consistent. Missing workouts will only delay or retard your progress. Max-OT is designed in such a way that it creates a training atmosphere that encourages commitment. So not only is Max-OT the most effective way to build muscle, but its structure acts to feed the desire to train.

Training with high intensity and low volume makes your workouts short and very effective so you train less and make more gains. There's no excuse to miss a workout with Max-OT. If you can spare 40 minutes a day 5 days a week, you can then be on your way to making maximum gains in muscle size and strength. More gains than any other training method.

Remember the definition of Max-OT Efficiency - the ratio of muscular overload

achieved to the time and energy applied to achieve this overload.

Max-OT is maximum overload in minimum time. Now this definition is referring to the actual workout, but the same philosophy applies to the long term mechanics of Max-OT. Look at your long term Max-OT schedule in the same manner you do each Max-OT workout. Efficiency is one of the most important components of Max-OT both short term and long term.

Over the years I've found that in most cases missed workouts are self created. You have to create a mental approach to training that ignites motivation. Eliminate negativity. Eliminate justification for what you know is unjustifiable.

Ask yourself, the last time you missed a workout, "Did I really need to miss that workout?". Look, when you miss a workout there is only one person that suffers the consequences - you.