Just like nutrition there are many different options when is comes to training techniques. Again it is up to the individual to find what works best for them. I presently use a form of “Overload Training”, with the goal of building muscle in the least amount of time possible. At present this style of training is providing great results. However as the body adapts I believe it is important to vary training techniques. Which can be as easy as changing the number of repetitions, sets, recovery time or exercises.

Max-OT There are many different resistance training programs available. I have found the one my training closely relates to is the Max-OT Program (Maximum Overload Training). It has been developed by the company AST Sports Science and can be obtained free of charge from their website . Previously my style of training was very similar to Max-OT, however through studying the program I have learnt a few valuable techniques, which I now employ in my workouts. The following is an outline of the key principles of the program.

Train 1-2 Muscle Groups Each Workout Max-OT is all about overloading the muscles in the least amount of time, training 1-2 muscle groups is a must since it will increase efficiency. This also allows you to be in the 30-40 minute time zone in which intensity is maximized. This also has positive psychological effects, which leads to positive physical effects. When you know you only have to train 1-2 muscle groups in a workout, you focus more of your mental intensity towards that body part. Imagine if you had to work 3-4 body parts in a workout, you would probably be dreading the workout. Focusing intensely on 1-2 body parts leads you to train harder for those body parts therefore accelerating progress.

Performing 4-6 Reps Every Set The rep range will allow maximum muscle overload and will recruit the most muscle fibers leading to increased strength and size. Also intensity is affected by this since you only need to focus on 4-6 repetitions rather than 8-12 which a lot of bodybuilders do. Because rep ranges are shorter all your mental energy is set on doing just 4-6 repetitions and therefore psychological intensity is maximized allowing you to achieve better muscle overload.

Performing 6-9 Heavy Sets For Each Muscle Max-OT is centered around doing 6-9 heavy sets for each muscle. A heavy set defined by Max-OT is one which the weight is light enough for 4 reps but too heavy for more than 6 reps which is extremely important to achieve. Another principle that Max-OT brings to the table is doing each set to positive-failure. This means that between the 4-6 rep range you should perform each set so that you are not physically able to complete another without assistance. This means that you should not use forced reps for more than one rep, or even better, try not to do forced reps at all. The reason is because it goes against muscle overload and actually fatigues the muscle which is counter productive to muscular growth. Fatiguing muscle doesn't build muscle because your just training it to have better endurance.

Rest Times Are 2-3 Minutes Because each set requires heavy weights with maximum intensity rest times should be 2-3 minutes. Also with the heavy and low rep sets it takes lots of cellular energy, oxygen and near the fifth rep you've almost depleted your muscles intra-cellular energy capacity. Another thing is that Max-OT is all about muscles to extreme overload and to do this for each set you have to rest your muscles so it can do this again to stimulate muscle growth to its maximum capacity. There's no point in resting 30-60 seconds to fatigue your muscle because fatigue does not build muscle, it just trains your body to better take the stress. Resting for 2-3 minutes makes sure your muscles can recover its intra-cellular energy and take out lactic acid which is anti anabolic. You have to feel recovered to do another set, if not you may not be able to perform to max intensity and therefore achieve muscle overload.

Workouts Should Last 30-40 Minutes Training between 30-40 minutes each workout might seem different but it is optimal for muscle growth. First of all when training in that time frame you’re better able to maintain a good mental focus, therefore increasing the quality of the workout. As a matter of fact after 30 minutes your mental state usually starts to go down. This time frame also emphasizes hormones that spike which are related to this type of high intensity training. Going beyond the 40 minute threshold places you outside the optimum hormonal response time. You are then venturing into overtraining. With overtraining your progress decreases and you won't be able to work out with intensity.

Each Muscle Should Only Be Trained Once Every 5-7 Days Recovery is a key point to Max-OT training. Muscle growth doesn't happen while working out; the only reason your muscles feel and look bigger is because your blood vessels dilate. Training body parts once every 5-7 days lets your body recuperate so that it can once again perform to max overload. While in recovery your muscles are repairing, growing, and becoming stronger and if you disrupt this process by training too frequently your progress goes slows because of overtraining. Also if you train more than is required your muscles won't be able to recover fast enough so that it will be able to achieve overload for the next workout, this decreases progress significantly.

A Break of 1 Week of Rest & Relaxation Should Be Taken Every 8-10 Weeks Bottom line is that Max-OT is an extremely intense form of training. It taxes your body's energy and recovery systems as well as mental capacity. Without a break you could potentially burn out because the program is too stressful. The break of 1 week lets your body totally recover from everything so when you start again you will be fresh and more ready than before. During this recovery period you shouldn't do any high stress activities since, they will just impair your muscle recovery. You should also maintain your diet in this stage since good nutrition accelerates recovery.

Key Notes & Tips You must have a proper warm up before doing this workout since it puts a lot of stress on the muscles, so you have to be ready. You shouldn't warm up with cardio; rather you should warm up with weights. You also shouldn't stretch since it weakens your muscle prior to training. Warm up the body parts that you will be training with high reps to get blood flowing but you shouldn't go to failure.

You should concentrate on compound exercises. The main point of this program is to build really good size and compound exercises are known to do just that. This doesn't mean you can't have isolation exercises, but the bulk of your program should be compound. For muscular overload you must keep increasing the weight. You should always try increasing the weight and keep the repetitions in the 4-6 rep range. As you get stronger you have to force your muscles to work harder.