Max OT - First Week
Fitness
Muscle growth is what the hell?
File not always "capital." So practice how to get results?
Want to set up this program, please forget what you believe and you have to know about training you know!
Please return to old problems
Thinking and a little imagination to see how
So the basics of Max-OT is what?
Only 30-40 minutes of training, do not set too!
Exercise every day for 1-2 muscle groups, rather than set very wan ...
Collective agreements for each weighing from 6-9 base .. ke ke .. New results like this!
4-6 he he mean?
Resilience
Say much then, Start a fitness program Max-OT only!
Access to the development of muscle!
Come to Max-OT training course. I make a schedule of 12 weeks, which will change your perspective on the development of muscle. My purpose is to guide technical training. You should grasp the techniques and apply them to achieve maximum development of muscle in a short period.
Max-OT will be effective with people
If you are not an innate talent, Max-OT will stimulate your muscles develop faster and stronger than any other training methods which
Whether you exercise to increase muscle or only 25 kg to 5 kg, the Max-OT is a collective will effectively help you accomplish this goal. Max-OT will meet your goals within a shortest period of time, even you are an athlete competing or a normal practice.
I not only equip you with training methods, but also answers to the theory that muscle development. I will analyze the obstacles in practice. We will remove bad habits and use of scientific knowledge in the exercise program.
You do not absolutely have to change their thinking. What I want to mention that you know how to use their time, money and energy to a useful way to get the desired results.
Training for results:
All that work is Max-OT workouts and get results, creating a growth engine in the shortest time period. When given the choice as you can lift heavy weights 10kg within 2 years or 2 months, I'm sure everyone will want to select is done in two months.
What is really valuable to get results. If you achieve good results, you will see more passion, and the results achieved are not as expected to reduce interest, you will be disappointed, reduced engine runs, reducing the intensity of exercise, that waste waste of time and want to leave everything.
If you can develop muscles in 30 minutes compared to 90 minutes. You choose? Let me tell you: I enjoy exercising, but only if I can get results that only takes 1 / 3 of time-I will choose 30 minutes and there is Max-OT program .
This program lasts 12 weeks. It's like a class at school, each week will be adding new sections to expand and technical knowledge in the Max-OT.
We will go into properly oriented training - right from the beginning. But to follow the progress of the training course, you have to understand that Max-OT will give you anything. How do muscles bigger, better, stronger, smarter in the shortest time.
What you learn will give you a whole new perspective on how to exercise and muscle development, so you'll enjoy more, eventually will give you results as expected.
Forget what you think and you already know about exercise
Max-OT is the difference, of course not a new exercise you have not previously set. You will workout earlier episode, but with other methods. You will approach the exercise with new thinking, with enthusiasm and most importantly reliable beliefs. Max-OT approach is new and unique.
Please return to old problems:
Think a few minutes and said the whole exercise period, the time you develop the most muscle? I guess the early stages you go into the exercise program. This is usually when a person can gain muscle 5kg in the first month. And 15 kg to 20 kg for muscle in the first year. Why is this so
Let's analyze this: When you started training yet, you definitely know how to practice how. You will be embarrassing for most exercises, you are only trying to improve how the weights as heavy as possible. Are you really motivated. Because you do not know how to exercise, so most of the exercises are done incorrectly. So why do you achieve impressive results in the first month? But, wait, think carefully about the following questions: Why are the results obtained will slow down when you began to have more experience in practice? Is it not contradictory? If they must grasp the technique gained a lot of progress right?
Learned a lot, but the results are less
This funny and sad. In the first time, you perform the basic exercises: are pushing weights, exercises legs ... you get the results dramatic, and people recognize this. You start to have an experienced and decided to scrutinize a little - this is the first error. You are holding the magazine to learn the training methods and how to shape the development of professional athletes use. Let me tell you: not a coincidence that at a time when you are older and more intelligent use of modern training methods as well as muscles become more difficult to develop and grow more slowly. It is time injuries occur more frequently.
No errors when you want to increase understanding about the practice. This is not a problem. The problem is where you crawl and you ignore the basic exercises to receive a complex and sophisticated. It stopped suddenly as the process of developing muscle.
Yes, that's the main reason that people do to stop the process of developing muscle. They make you astray with the basic training methods but effective, to start using the exercise program may seem "advanced" than.
Broad thinking and a little imagination:
I suggest you approach the Max-OT while the top has removed the false knowledge and a desire to learn. Most people training with weights (at this time or at different times) have the "I" own. Now is the time you leave it aside. When you understand the problem with the system, you will have a good basis for learning and training Max-OT program in accordance with the principles and techniques. I am sure that the muscles will grow strong and reach the maximum level you can not expect them to.
The fundamental problem of the Max-OT
Max-OT based on strict rules and have been proven, it decided to grow a maximum muscle. These rules are based on the physiological side effects.
You should remember one thing: muscle development only when it is forced to grow. Technical part of the Max-OT is designed to promote muscle growth in each collection. If your muscles do not grow larger after each collection is sure is that you are wasting time.
Can summarize the Max-OT following structure:
1. Exercise for 1-2 muscles in each session / day.
2. Tap 4-6 times in each half.
3. File weight from 6-9 to a group of union.
4. Rest 2-3 minutes between the half.
5. Each session lasts about 30-40 minutes.
6. File a muscle group after 5 to 7 days.
7. File about 8 - 10 weeks, you should stay a week.
Max-OT is specifically designed around the upper limit.
"To succeed and gain maximum benefit, you must do exactly as the rules above."
You can not abide by the rules you like and discard those principles do not like, because they depend and support each other.
Each session lasts about 30-40 minutes
If you file more than 40 minutes, then something's wrong. Actually just need to practice 30 minutes instead of 40 minutes. I know that the collective will of people in the gym. But you must be aware of the importance is how to end the training session in the specified time. If you file together with a few others will take more time, so adjust accordingly.
Sufficient time limit is a core element of the Max-OT. Max-OT emphasize one thing: "Muscle weighs a maximum level set in a minimum time"
Exercise 30 - 40 minutes will give the following benefits:
- Maintain good mental and physical in 30 minutes will be easier in 90 minutes. In fact, after 30 minutes of mental focus, the intensity and the concentration will decrease.
- Episode 30 - 40 minutes to maximize the exchange of hormones. Max-OT program will produce the hormone is based on the highest exercise intensity and duration.
- Episode 30 - 40 minutes will stimulate muscle growth-results from the exercise program intense. Exceed 40 minutes, but you pushed out of this stimulation.
- Exercise more than 40 minutes will increase your risk of falling into the state of overtraining and increased catabolism of harmful hormones, put you on the stage of active growth to reduce the muscle in the body.
- Now you can see that there are many benefits if you hold the exercises within 30-40 minutes. And a lot of damage if you set the time 40 minutes.
Max-OT is effective. You will see the word "effective" is used a lot later.
Exercise every day for 1-2 muscle groups
In Max-OT, muscle fibers must be stimulated and affected up to large amounts of heavy objects in a short time. To do this, it needs the adjustment factors involved so as to obtain results.
Exercise a muscle group during each training session a day is the decisive factor of the Max-OT, as this will stimulate the physical factors and psychological, from which you will receive the highest results from your exercise program . Every time you leave the gym, you should feel confident that what exercises will develop muscles.
The benefit of exercise for a certain parts of the body in a day that you can focus on lofty spirit and physically. When you heard that you only train one muscle group, you will create greater ability to focus with greater intensity. Psychological point of this will impact directly on the results you get. The key is you set a group of more active, more powerful impact on, do the maximum to be developed by focusing 100% intensity of physical and mental.
File weighing 6-9 for each group of union
Max-OT is defined only files from each group of 6-9 united. It is the collective agreement heavy.
· Agreement episode of Max-OT Heavy What?
One half of the Max-OT weight training is a collective agreement with a weight that allows you to make at least 4 times but not more than 6 times. This is basic and important of the Max-OT.
• A collective agreement of what is Max-OT?
A collective agreement of the Max-OT is a collective agreement made with weights "nearly to the extent of failure," from 4-6 times. In other words: A treaty is not considered boot half of the Max-OT training. Just boot to boot. So you do not count all the numbers start 6-9 for a group of collective agreements. This is important.
· "Almost to the extent of failure," What?
That homework you do to limit the use of active best. In other words, you do the exercises until you can not make a second pick up again. "Close enough to fail" will appear at times between the 4th and 6th episode. Max-OT does not apply "was set to force" when the body has reached the maximum tolerance level.
Contrary to what people think of "was set to force" will contribute to muscle growth, "was forced to file" will make the muscles fatigue, decreased energy reserves and also cause more harm. How many times have you seen in the gym, people help each other and shouted at him to lift weights twice more, as the mild form, he must stop them how to set it twice. Do not make "every collective force."
· Episode 4-6 times a half
This is the most important points of the Max-OT. You'll lift weights 4-6 times. There will be a number of exercises with more time but only in a minority. Range 4-6 times as important and crucial to success of the Max-OT. You'll know more in the training course. But now you remember that only 4-6 times.
4-6 What does it mean?
When I say you set from 4-6 times, which means you use weights you lift just enough to be at least 4 times, but we also must be severe enough so that you can not make more than 6 times. If you do not lift weights four times is too heavy for you and if you make more than six times the weight is too light.
"Episode 4-6 times a number is ideal for muscle growth, muscle fibers are allowed maximum impact."
Intense
A big advantage is that you focus energy on exercise 4-6 times a lot easier than all 10-12 times. Knowing that you will find short exercises and intensity to fully apply. The muscles will be maximum impact and be active with the full power of the engine. Max-OT is more than a way to grow muscle, Max-OT acts as a support for each technique, each element is formed to create quick results exponentially.
When you understand that, training with heavy weights is a key factor to promote muscle growth, you will always try to push the higher the weight each set. So you feel better, to more in less time.
Rest 2-3 minutes between each half set
Max-OT - as the name of it - is to train with the most intense, with maximum weights and weight reached the highest efficiency.
Lift weights 4-6 times the maximum levels of heavy and intense, especially with the main principles of the Max-OT, but the rest period between exercise sessions is important.
When you perform exercises with heavy weights, there are many biochemical reactions occur. When the affected muscle strain, the chemical reaction, oxygen and energy exchange will occur. Each collective agreement, when you perform the first movement, the body releases energy equivalent to power muscles of the weights. Until you make the 5th movement, you release all the energy inside the muscle cells.
That's Max-OT. It pushes the muscles to the final level to produce results. Recovery between the collective agreement allows you to repeat this cycle until a sufficient amount of impact necessary to stimulate the cells and force new muscle growth. Resuscitation set up between the union will maximize the ability of mechanical lifting heavy weights with the next largest union. Be aware, the word "maximum" is used here so many times.
Between the collective agreement, you should rest 2-3 minutes. Allow enough time to recover energy for muscles and pushed out the remaining chemicals from the previous times.
Each one has its own level of recovery. Some people recover faster than the other. As mentioned above, you should recover enough muscle to be able to lift heavy weights for maximum collective agreement later. Some people need time to recovery was 90 seconds, but the user up to 3 minutes, even longer.
It is important to be fully recovery before starting a new exercise sessions for the maximum possible impacts on muscles will directly influence the development of them.
There is an important break between the recovery period is Max-OT why not combine the "homework is too heavy," "exercise exhaustion" or other technical exercise to fatigue. We will go deeper into this issue later. Now, you keep getting one thing: Tired muscles do not build up, but the impact too close to the load will grow. Once the body was so tired it can not be more stronger impact.
Most people confuse weight muscle fatigue and the impact of near overload level, the false information printed in magazines make you think in two opposite directions. Things like feeling the muscle burn is not to build muscle.
File a muscle group after 5 to 7 days:
Now we will consider a recovery for both muscle groups. This is a very important issue and is one of the main factors of the development process easier. "Recovery." You've heard many times from this? Do you really understand the meaning and importance of which in developing muscles do not? Compact I can answer in one word: "It is all." Full recovery for the group after a period of Max-OT workout before the team was again an important impact equivalent to the overall results of the exercise program. The recovery is everything.
There are many things to help you quick recovery. Simple as the help of nutrients. We will explore this issue later, we now focus on the fundamental issue of time to complete recovery. Often the exercise program you begin to exercise muscle groups regularly. It's a hard habit to change. The muscular development is a process of training, try, you always want to rise and rise. This is a major motivation.
The growth of the body does not happen in the gym, but it takes place off stage to recovery - rest periods required during the time you are exercising the same muscle groups. As a result of the impact, the muscles must be ready to adapt to the impacts in the future.
"Time is the recovery time for muscle recovery, growth, or more stronger in preparation for strong impacts - adaptation."
If the body is not enough rest between sessions, the development will be reduced, will happen to overtraining, do not avoid the wreck. You will stagnate. Strong and healthy body will become weak, wear energy, reduce interest, does not inspire that motivation.
Recovery
You already know, the rest between the sessions is almost a key to the good development as well as ensuring optimum health. Because factors that Max-OT but why must always appreciated the respite.
Full recovery for a group it is necessary to leave the full 5-6 days. Be rested, the body will grow up. The rest does not lead to complete muscle weakness and health.
As I emphasized earlier, most of the training methods are now catching you exercise too nhieu.Vi example: You set the group on Monday and you will have to set this back muscle groups on day 5 same week.
Max-OT focuses on factors such as strength, maximum impact and highest concentration in the recovery process to increase the ability to grow muscle.
Each element of the Max-OT will give the potential nature and complementary to the entire program. The amount of time to rest more, it is necessary for complete recovery of the body. The method of Max-OT training focused on issues for the resuscitation. The muscle fibers were rested, it will be possible to develop and enhance health. That's all the things that Max-OT to put out.
After 8-10 weeks, you should exercise a week off
Max-OT Training School is a tough, hard but very powerful and will bring results, it covers a general approach. Max-OT is not only part of each exercise which include psychological approach (spiritual), understanding of nutrition, aspects of time and technical exercises.
We must understand that the promotion of strong and healthy development do not occur randomly, following the maturation process will not want to develop further. You have to promote it. You must encourage and force it to adapt and grow. That is why the development or no development. You nurture the development process is more efficient, you'll get the results match.
As discussed above, the recovery time for muscle growth is very important. This time the main body to decide whether you have responded to the Max-OT training of how well. There are four important time to rest the following:
1. STR - Relax with a short amount of time between each half set (about 2-3 minutes)
2. ITR - break between each session (approximately 24 hours)
3. MSR - Time for a break in training for the same muscle groups (5-7 days)
4. CR - Break the cycle (after the episodes from 8-10 weeks)
A week off from training every 8 to 10 weeks is very important. Everyone has a psychological difficulties when they want the rest of my exercise program. People feel they have relented. But the fact that after the week break your back with a status of health.
One week break allows your body to be restored and developed. The body was actually recovered after 8-10 weeks of heavy training. Please provide adequate nutrition, your body this holiday will be placed in high growth. Muscle recovery and development was 24 hours daily.
In this one-week break, you are not sure as arerobic exercise or activities that consume more energy. Week break is also a key element of the Max-OT.
During holiday weeks, you should use the full amount of protein in the body. Despite a week break, but you still must eat and use of food supplements to meet the development process occurs. This fact is very important.
PROGRAM START MAX-OT:
Impatient when people often start training. Fully understand the elements of the Max-OT will help you get the best results from this program.
You see that the development of not only based on the number of exercises and assignments. Max-OT link and the file number of the most effective exercise and combine it with the correct nutrition, rest, exercise intensity and level of mental focus. And when they are properly coordinated to promote the healthy development and to a program than any other coach. Max-OT program is composed of different elements but each element is dependent on each other.
This program is designed to provide complete information for you, not only is my guide. I want you to understand is why these factors exist in the Max-OT. After completing this course, you do not have to go into the gymnasiums and hope for the best. You'll know exactly why you have done this exercise and it will bring results like.
The next page is the usual routine of the Max-OT. This is a very effective exercise routine in the course, we will offer 25 different training programs of the Max-OT training as well as a full six months that will ensure the new development and the day set date not set. We will guide the technical details of the exercises to show you how to increase the maximum impact on the body.
Now we begin the first volume of Max-OT:
2: Episode feet
You have guessed we ask the 2nd set foot in the first two because people often set the chest, the legs are set free tools you do not have to wait.
First you must remember that the full launch, this movement is very important to avoid injury. Run the right way also affect the development. Next week I will mention the boot which can increase by 10 kg in weight. First day.
You just boot to boot, the boot that should not lead to fatigue. We'll go into more detail later. This is very important. The exercises below do not include all starts.
Exercises
Foot | Number of collective agreements | Hits |
3 | 4 - 6 | |
2 | 4 - 6 | |
2 | 6 | |
Hock |
|
|
2 | 6 - 8 | |
2 | 6 - 8 |
Note: The weight of the weights you use should be light enough so you can achieve four times, but heavy enough so that you can not make more than 6 times. Each time you have to achieve level body nearly unbearable.
Tuesday: Episode hands and abdomen
Now you will set for the first two (first hand muscles) and the first three (the upper arm back) in the same sessions with high intensity.
When the muscles you will lower your hands down with weights 2 times slower than when you lift weights up. In other words, the process will stretch over two times slower than the strain (put weight on). This also applies to the following hands: the process will stretch over two times slower than the strain.
Biceps
Biceps | Number of collective agreements | Hits |
2 | 4 – 6 | |
2 | 4 – 6 | |
1 | 6 | |
Cơ tam đầu | ||
2 | 6 | |
2 | 4 – 6 | |
1 | 6 | |
Mechanical arm | ||
2 | 6 – 8 | |
1 | 6 – 8 | |
Abdominal | ||
Located On Foot Restraint- Leg Raise (with added weight to ankle) | 2 | 12 – 15 |
2 | 8 – 10 | |
Fold For The Straight On Chairs In The Belly - Crunches( weighted) | 1 | 8 – 10 |
Note: The weight of the weights you use should be light enough so you can achieve four times, but heavy enough so that you can not make more than 6 times. Each time you have to achieve level body nearly unbearable.
Wednesday: Episode role
Note carefully coordinated move to the base. Coordination is that you can lift weights with the maximum weight. Muscles in the shoulder is a special group, which satisfy the exercise of the Max-OT.
Biceps | Number of collective agreements | Hits |
2 | 4 – 6 | |
2 | 4 – 6 | |
1 | 6 | |
Triceps | ||
2 | 6 | |
2 | 4 – 6 | |
1 | 6 | |
Cơ cánh tay | ||
2 | 6 – 8 | |
1 | 6 – 8 | |
Abdominal | ||
Located On Foot Restraint- Leg Raise (with added weight to ankle) | 2 | 12 – 15 |
2 | 8 – 10 | |
Fold For The Straight On Chairs In The Belly - Crunches( weighted) | 1 | 8 – 1 |
Note: The weight of the weights you use should be light enough so you can achieve four times, but heavy enough so that you can not make more than 6 times. Each time you have to achieve level body nearly unbearable.
5: File your back
There are many types of machine suitable for your back exercises and in accordance with the method of Max-OT training. But no one with access to the machines. Free weight training is best. I will keep the exercises to be used with common tools.
Exercises
Shoulder | Number of collective agreements | Hits |
After lifting the first sitting Military Barbell Press (in front) | 3 | 4 – 6 |
Weightlifting exercises sitting pushed straight through the head unit upgrade Seated Dumbbell Press | 2 | 4 – 6 |
Stand sideways lifting unit Standing Side lateral Dumbbell Raise | 2 | 6 – 8 |
The shoulder muscles | ||
2 | 4 – 6 | |
2 | 4 – 6 | |
Note: The weight of the weights you use should be light enough so you can achieve four times, but heavy enough so that you can not make more than 6 times. Each time you have to achieve level body nearly unbearable.
Friday: File Chest
Chest exercises are exercises of the Max-OT and familiar. You can combine several moves to move more efficiently, so long as it fits with the techniques of the Max-OT.
Exercises | Number of collective agreements | Hits |
3 | 4 – 6 | |
2 | 4 – 6 | |
2 | 4 – 6 | |
2 | 4 – 6 |
Note: The weight of the weights you use should be light enough so you can achieve four times, but heavy enough so that you can not make more than 6 times. Each time you have to achieve level body nearly unbearable.
Conclusion:
Now you have the basic understanding of Max-OT training. Sure you have the tools to start and go straight to the target. As I said above, this exercise is not new, but the application, operation, theory of Max-OT back in basic and charm.
*********
In the weeks ahead, I will present more innovative approaches in developing muscles that people never thought of. I will give a list of effective actions for each muscle group and why so. I will analyze all you should avoid and why to avoid. At the same time I will make simple techniques that increase the weight of weightlifting, muscle groups stimulate new development. I'll explain what it means to be training with high intensity. And presentation techniques to ensure that each exercise is better than the previous exercise. The purpose of this course is for you to fully understand the nature of the Max-OT: to provide you with accurate information to accelerate your training results. I will analyze in detail the important elements of the Max-OT.
True power of this exercise program will come in the next 11 weeks
It is important to maintain this program in order, once a week and you will discover things you could not believe it.
For this week, you should read and study it a few times. I want you to understand fully before you come next week. Hard work and effort. File under these techniques and suggestions presented. You do this and you're on the reach of their dreams.
I wish you success if useful, please visit: New Century
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