For a more in depth look at MAX-OT see here:
http://www.johnstonefitness.com/wp-content/misc/MAX-OT.pdf
There's no shortage of training programs that promise to add strength and size if followed to the letter. That being said, not all of those programs will fulfill that promise to produce results and get you out the door in about 30 minutes.
Enter MAX-OT: a program somewhere between power bodybuilding and high intensity that incorporates lower reps and volume and short workouts. Maximum overload training combines heavy weights with brief workouts. You'll do no more than 3 sets per exercise, and the reps will fall into the 4 to 6 range. This low volume approach means you should plan to use compound movements, heavy weights, and maximum effort from start to finish.
Heavy and Brief
Maximum Overload Training, better known as Max-OT, was developed by Paul Delia, and it rose to prominence when its two greatest proponents, Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 and 2003, respectively. The two words most associated with Max-OT are HEAVY and BRIEF.
Working sets for everything but abs consist of only 4 to 6 reps. This boosts intensity, since it's easier to focus on every rep when you do fewer of them. Select a weight with which you'll hit failure at no more than 6 reps, and choose mostly exercises that allow you to hoist the heaviest weights. For example, barbell curls are better here than concentration curls, because you can move more iron, thus better loading the biceps.
The other key component of Max-OT is its brevity. Do no more than 3 sets per exercise, only 6 to 9 sets per bodypart, and ideally train only one bodypart, no more than two, per workout. Rest about 3 minutes between sets. This results in workouts that last only 30 to 40 minutes. What's more, intense training stimulates growth promoting hormones, but these decrease after about 40 minutes. Brief workouts keep you within your "anabolic window." Furthermore, you have limited stores of strength and intensity, and by keeping your training time short you're able to bring your best to each set.
Heavy Metal Mania
Max-OT is a complete program (see the link above). Unlike some training styles, you can't just select what you like and disregard the rest. You're certainly welcome to do a few sets of 4 to 6 reps within a standard bodybuilding program but don't call those your Max-OT sets. For Max-OT to be effective, every set needs to be heavy and every workout needs to be brief. Another thing to note about Max-OT is that it shares similarities with high-intensity training, but it's not technically HIT. Max-OT features a little more volume than most HIT workouts, and, though all sets are pushed to failure, they're not pushed beyond failure. At most, do one forced rep to push out that last rep.
The sort of modified HIT training 2004 Mr. U.S.A. Mark Dugdale did for years came close to Max-OT. He did a similar quantity of sets, but with slightly higher reps (6 to 8 most sets), and he frequently journeyed beyond failure.
For Max-OT to be effective you can't just use the same heavy weights over and over again. You need to hoist heavier and heavier weights. Because your rep range is limited to 6, you won't be getting more reps with the same weight. Instead, you need to use more weight for the same reps. This is another reason basic, compound lifts are preferred to isolation exercises. It's easier to make 5 to 10 pound strength jumps on the bench press than the pec-deck flye, simply because you'll use much more weight on the former. (Our sample chest routine includes both exercises, but it emphasizes the former more.) Variety also aids strength gains. You tend to plateau doing the same exercises in the same order over and over again, so switch your exercises at least every four weeks.
Studies have shown that 8 to 12 reps per set is the sweet spot for maximum growth. But that doesn't mean other ways don't work, and it doesn't mean that another method isn't ideal for your body. A favorite bodybuilding maxim: EVERYTHING WORKS BUT NOTHING WORKS FOREVER.
Your body can grow accustomed to any style of training, whether your sets consist of 5, 10, or 100 reps. The good news is that when gains stagnate, you can switch to Max-OT for two months. You may discover it's not for you long term, or you may find that heavy and brief are your keys to stronger and bigger.
Sample Max-OT Routines
Legs:
Squats, 3 sets of 4-6 reps
Leg Press, 3 x 4-6
Stiff Legged Deadlift, 2 x 6
Standing Calf Raise, 2 x 6-8
45-Degree Calf Raise, 2 x 6-8
Arms and Abs:
Barbell Curl, 2 x 4-6
Alt. DB Curl, 2 x 4-6
Straight Bar Cable Curl, 1 x 6
Lying Triceps Press, 2 x 4-6
Triceps Cable Pressdown, 2 x 6
Dumbbell Kickback, 1 x 6
Wrist Curl, 2 x 6-8
Dumbbell Wrist Curl, 1 x 6-8
Weighted Leg Lift, 2 x 12-15
Weighted Cable Crunch, 2 x 8-10
Weighted Crunch, 1 x 8-10
Shoulders and Traps:
Overhead Press, 3 x 4-6
Dumbbell Press, 2 x 4-6
palms facing in at bottom of movement, and rotated forward at the top.
Dumbbell Side Lateral, 2 x 6-8
Barbell Shrug, 2 x 4-6
Upright Row, close grip, 2 4-6
Back:
Cable Pulldown, in front, 3 x 4-6
Seated Cable Row, 2 x 4-6
Bentover Barbell Row, 2 x 4-6
Good Morning, 2 x 4-6
Weighted Hyperextension, 2 x 4-6
Chest and Abs:
Barbell Bench Press, 3 x 4-6
Incline DB Bench Press, 3 x 4-6
about 25 to 30 degree incline
Weighted Dips, 2 x 4-6
Legs:
45 Degree Leg Press, 3 x 4-6
Squat, 2 x 4-6
Leg Curl, 2 x 6
Stiff Legged Deadlift, 2 x 6
Standing Calf Raise, 2 x 6-8
Seated Calf Raise, 2 6-8
Chest and Abs:
Incline Bench Press, 3 x 4-6
Dumbbell Bench Press, 3 x 4-6
Decline Bench Press, 2 4-6
Weighted Cable Crunch, 3 x 10-12
Incline Crunch, 2 x 8-10
Back and Traps:
Bentover Row, 2 x 4-6
Close Grip Pulldown, 2 x 4-6
Pullups (weighted), 2 x 4-6
Low Cable Row, 1 x 4-6
Deadlift, 2 x 4-6
Barbell Shrug, 1 x 4-6.
Shoulders and Triceps:
Dumbbell Press, 3 x 4-6
palms facing in at bottom of movement and rotated forward at top.
Overhead Barbell Press, 2 x 4-6
Dumbbell Side Lateral, 2 x 6-8
Lying Triceps Press, 3 x 4-6
Triceps Cable Pressdown, 3 x 4-6
Seated Overhead Triceps Press, 1 x 4-6
Biceps and Abs:
Barbell Curl, 3 x 4-6
Dumbbell Hammer Curl, 2 x 4-6
EZ Bar Curl, 2 x 4-6
Weighted Leg Lift, 2 x 12-15
Weighted Cable Crunch, 2 x 8-10
Back and Biceps:
Cable Pulldown, 2 x 4-6
Close Grip Pulldown, V-Bar, 2 x 4-6
Bentover Row, 2 x 4-6
Alternate DB Curl, 2 -6
Barbell Curl, 2 x 4-6
Legs and Calves:
Squat, 3 x 4-6
45-Degree Leg Press, 1 x 4-6
Stiff Legged Deadlift, 2 x 6
Leg Curl, 2 x 6
Standing Calf Raise, 2 x 6-8
45-Degree Calf Raise, 1 x 6-8
Chest and Abs:
Bench Press, 3 x 4-6
Incline DB Press, 2 x 4-6
Weighted Dip, 1 x 4-6
Weighted Cable Crunch, 2 x 10-12
Weighted Incline Crunch, 2 x 8-10
Back, Biceps and Forearms:
Cable Pulldown, 2 x 4-6
Close Grip Pulldown, 2 x 4-6
Bentover Row, 2 x 4-6
Alternate DB Curl, 2 x 4-6
Barbell Curl, 2 x 4-6
Barbell Wrist Curl, 1 x 8-10
Dumbbell Wrist Curl, 1 x 8-10
Chest, Shoulders and Triceps:
Bench Press, 2 x 4-6
Incline DB Press, 2 x4-6
Weighted Dip, 1 x 4-6
Overhead Press, 2 -6
Dumbbell Side Lateral, 2 x 6-8
Barbell Shrug, 1 x 4-6
Lying Triceps Press, 2 x 4-6
Triceps Pressdown, 2 x 4-6
Sample Max-OT Splits
Working out Monday to Friday with weekends off:
1. Back/Biceps/Forearms
2. Chest/Shoulders/Triceps
3. Legs/Calves/Abs
Three days on, one day off, repeat. Weekends off.
Monday - 1
Tuesday - 2
Wednesday - 3
Thursday - Off
Friday - 1
Weekend - Off
Monday - 2
Tuesday - 3
Wednesday - Off
Thursday - 1
Friday - 2
Weekend - Off
Monday - 3
etc.
Working Out Monday to Friday each day. Weekends off.
Monday: Chest/Triceps
Tuesday: Legs
Wednesday: Back/Biceps
Thursday: Shoulders/Traps/Neck
Friday: Calves/Abs/Forearms
Weekends: Off
Sample 6 Month Layout:
Weeks 1 to 4
Monday: Legs
Tuesday: Chest/Forearms
Wednesday : Back/Traps
Thursday: Shoulders/Triceps
Friday: Biceps/Abs
Weekends: Off
Weeks 5 to 8
Monday: Back/Forearms
Tuesday: Shoulders/Traps
Wednesday: Legs/Calves
Thursday: Chest
Friday: Biceps/Triceps
Weekends: Off
Week 9: Off/Deload
Weeks 10 to 13
Monday: Shoulders/Triceps
Tuesday: Legs/Calves
Wednesday: Back/Abs
Thursday: Chest/Traps
Friday: Biceps/Abs
Weekends: Off
Weeks 14 to 17
Monday: Biceps/Forearms/Abs
Tuesday: Shoulders/Calves
Wednesday: Legs
Thursday: Back/Traps
Friday: Chest/Abs
Weekends: Off
Week 18: Off/Deload
Weeks 19 to 22
Monday: Back/Traps
Tuesday: Chest/Calves
Wednesday: Biceps/Triceps
Thursday: Legs/Abs
Friday: Shoulders/Forearms
Weekends: Off
Weeks 23 to 26
Monday: Chest/Abs
Tuesday: Biceps/Forearms
Wednesday: Legs/Calves
Thursday: Shoulders/Triceps
Friday: Back/Traps
Weekends: Off.
