[HeavyMetal]

Hello, my name is Gastón and have been training for 3 years. I have proven many styles from "Weider", "HIT", "Heavy Duty" to where I am at this one moment with the "Max-OT" that, for me, I have been the best results in strength and volume. I really believe in all aspect the philosophy of this training system. It has explanations detailed in the scientist, the theory and the practice, which can verify yourself in the Web site http://www.ast-ss.com/. All the information is gratuitous and is within reach of all... then, why is not so popular? What errors find (for all who know it) that does not use it? In what it fails? I want to know your opinions.

Thanks and sorry for my bad english...

[Uriel]

The original program could use some tweaking (what the hell are kickbacks doing on a low volume routine?!) but it works.

[fahad]

i think its more for strength than hypertrophy....

[Uriel]

Originally Posted by fahad

i think its more for strength than hypertrophy....

So is Westside, but trainees still gain lots of mass out of it.

[HeavyMetal]

Originally Posted by fahad

i think its more for strength than hypertrophy....

Only maximum overload stimulates muscle hypertrophy...
Go and read this article, please:
http://www.ast-ss.com/dev/qa_search/...ext.asp?ID=705

[fahad]

Originally Posted by HeavyMetal

Only maximum overload stimulates muscle hypertrophy...
Go and read this article, please:
http://www.ast-ss.com/dev/qa_search/...ext.asp?ID=705

hey buddy...if u train with low reps all year round eventially u gnna fuck up your joints 1 day and less than 6 reps wont make u as big but it will mostly make u strong and i hve read and tried and found out that the best rep range for hyprertrophy is 8-12 reps....read this:
http://www.bodybuilding-fitness.net/...ent/view/12/2/

[HeavyMetal]

Mmm... I don't know. Are you tell me I must bring all this philosophy to the trash? (Just kidding)

Here a little more...:
http://www.ast-ss.com/dev/qa_search/...xt.asp?ID=2346

[HeavyMetal]

Do 4 to 6 reps per set

This is the heart of Max-OT. You will do 4 to 6 reps on virtually all lifts. There will be some lifts that you will do a little more reps on, but only a few. The 4 to 6 rep range is important and critical to success of Max-OT. We will go deeper into the understanding of this further in the course, but for right now you need to ingrain this "4 to 6 reps" into your mind.

What is meant by 4 to 6?

When I say to do between 4 and 6 reps, this means that you will use a weight that is light enough to allow you to get at least 4 reps, but is also heavy enough to where you cannot do any more than 6 reps. If you can't do 4 reps, then the weight is too heavy. If you can do more than 6 reps, then the weight is too light.

This is important and is critical component of Max-OT. 4 to 6 reps is the "ideal" rep scheme for building muscle. It allows maximum muscle fiber overload and maximum muscle fiber recruitment.

Intensity

A big advantage (aside from the physiological benefits) is that it's much easier to mentally focus your energy on a set of 4 to 6 reps than it is on a set of 10 to 12 reps. Knowing that your set will be short and intense will allow you to generate maximum mental intensity, maximum muscle contraction, and maximum muscular force. Max-OT, in itself, is a more productive muscle building approach that literally acts synergistically with each technique, component, and principle to exponentially accelerate your results.

Once you understand that heavy weight is the most influential stimulus for muscle growth, you will continue to strive for greater overload. You will continue to get bigger and stronger in less time.

[Void]

If I had a spotter, I would use max ot , all the time

[fahad]

Originally Posted by HeavyMetal

Mmm... I don't know. Are you tell me I must bring all this philosophy to the trash? (Just kidding)

Here a little more...:
http://www.ast-ss.com/dev/qa_search/...xt.asp?ID=2346

honstly bro do wut works for u best...i mean befor i used to belive that 6-8 reps r best for mass but then i found out that 8-12 reps r best for pure max size but 6-8 is good for both size and strenghth so wut i do now is just cycle around your training like for me sometimes it might b 6-8 reps and sometimes 10-12 reps and some time ill even do reps under 6.....but its all up 2 u do wut works for ya da best... .........

[Uriel]

Don't believe someone who's trying to sell you something (like AST). The program is good, but it's not "the ultimate muscle building approach".

As far as reps are concerned, it's realy down to the person. Yes, 4-6 is somewhat a strength program, but that doesn't mean that for some people it won't give them more size than 6-8 or 8-10. It's realy down to how your body responds.

[HeavyMetal]

You are right about the different way a body responds "Uriel". Respect to AST commercializing something, I will tell you I never bought nothing their products and the program is free. Only I found interesting was the system of training, nothing more. AST don't matter to me. But remember, all are trying to sell you something... Weider do too
4-6, 6-8, 8-10... are only numbers. Muscle gains are only achieved by placing a high overload on the muscle. Greater strength means greater overload and subsequent gains in muscle mass. The muscle can be effectively stimulated for growth in the four to six repetition range if they’re overloaded with enough weight and trained with enough intensity. For example; if you pick up a weight and curl it for 6 reps and put it down knowing darn well you could have completed 10, then that set was not performed with maximum intensity. However, if you pick up a heavier weight and curl it for only 6 reps, (and can't possibly squeeze another rep out) then that weight is your 6 rep maximum, and you are working at a much higher intensity. Once you can lift that weight a seventh time, try a slightly heavier weight the next set. Persist with this new weight until you eclipse the 6 rep mark once again. This approach is simple but highly effective; it will ensure you are giving yourself every opportunity to train with maximum intensity.

[eli80cal]

Originally Posted by HeavyMetal

4-6, 6-8, 8-10... are only numbers. Muscle gains are only achieved by placing a high overload on the muscle........ For example; if you pick up a weight and curl it for 6 reps and put it down knowing darn well you could have completed 10, then that set was not performed with maximum intensity. However, if you pick up a heavier weight and curl it for only 6 reps, (and can't possibly squeeze another rep out) then that weight is your 6 rep maximum, and you are working at a much higher intensity..

I think this is the idea. As long as you train to failure on your sets (whether it be a six rep max, or a ten rep max) you will gain muscle. If you had done all 10 reps when you only did six (in the example above), and couldnt squeeze out another, this set is at just as high intensity.