Maximum Overload Training

[shane]

As anyone tried this type of training Maximum Overload Training (Max OT). You do a 2-3 sets 4-6 reps overloading the muscle group that your working.

[BeastBuilder]

Have heard good things about this type of training bro, not my cup of tea, I prefer a higher volume approach but have heard of a couple of the guys making this work.

From what I understand there are a few things to be careful of:

-Recovery has to be spot on, with going to failure so much on each body part you have to be eating and sleeping enough as can easily over do it with this kinda training.

-Keep volume to a minimum, since you are going to failure so much the intensity is really high so volume has to be reduced to compensate for this.

-Don't know much about you're levels or where you are at but for this kinda training to work you have to be reasonably strong already to get the desired training stimulus.

-Also going heavy like this that often you have to be honest yourself about form and spotting etc. Keep a notebook where you keep track of the reps you do and also where the spotter touches you, how much they help etc. Also if you feel you have to cut form short to get the reps/weight record that too and just beat it next week.

Just a few points, have done a little of this training in the past but yea most of this is the nerd coming out in me and making connections and understanding lots of different training approaches.

[jimmybro1]

It works well if you cycle it with high volume training. The Overloading training mainly focuses on strength and the high volume period hypertrophy.

Generally when training on the overloading type training you over reach rather than over training (over training is when you and putting the nervous system in a state of confusion/panic) by taking the high volume period after a week or 2 or max OT you can actualize the gains.

This is called periodization training, most people incorporate this type of training into their routine without knowing their are many different versions or it. I use a hybrid of the two which involves two workings sets between 12-8 reps and one working set for 4-6 reps.

Google "Periodization Training"

[shane]

Ok sweet guys thanks for the information. I think I will try this and see how it goes, I train by myself so I will make sure if I need a spot will get help.

[jimmybro1]

Good luck mate, I think I seen you pumping iron at the Trainstation the other day wasn't sure if it was you though.

[shane]

Yeah was you and your brother going hard you guys are big boys for your age

[jimmybro1]

Thanks, I will say hi next time.

Gets hot in that gym!

[shane]

Yeah mate I will to. you and your brother were going hard don't like interrupting when guys are training hard out breaks the concentration. Yeah hot more like sweltering and I sweat easy I'm drenched with sweat after a workout there :grin:

[Joaquim]

Have you looked into Dorian Yates training techniques? his blood and guts training videos can be found easily enough on bodybuilding.com or YouTube. Might be just what your looking for man.

[shane]

Cheers yeah had a look at those and will give them ago some stage