Max OT

[Youngguns]

Today I'm going quads and biceps. I recon 4 sets of squats, 4 sets of leg press and one set of leg extensions(8 reps?). For biceps I'll do 3 sets of dumbbell curls, 3 sets of seated incline curls and 3 sets of seated hammer curls? 8 reps for biceps?

[tark17]

What's the template?

How do I increase my weights? When do I increase them?

Here's my workout from today, my first day. What should I do next week?

If you are new to Max OT you should check out Skip Lacour's website.

He has all templete for 13 different workouts. I suggest starting with the first one and switch it every 4 weeks. Skip has arranged them to create proper muscle confusion and designed for maximium growth.

As for increasing weight you want to increase the weight each workout, by either going for more reps if you were only hitting 4 or 5 the week before and if your hitting 6 you need to increase weight. With the incresed weight you must increase intensity. There is no formula to increasing weight, but go hard and intense and push yourself to do better every workout and your strength and muscle mass will increase.

Good luck and train hard!

[ving]

Routines found here:

http://www.skiplacour.com/max_ot_routine_home.htm