Additional Training Links • Training Journal:   2005 INBF Southern Natural   Contest Prep • Nutrition/Supplementation • Weekly Goals & Assessments • Articles • Nutrition • Supplementation

I’ve gotta say, Russ’ Complete Physique training DVD is awesome.  It’s simple, straight forward, very motivational and absolutely packed with great information on how to achieve the physique of your dreams!    Jay Bonaretti Gymea Bay, Australia

The underlying factor in creating an increase in muscle size and strength is overload. Simply stated, when your muscles undergo a stress (or weight) that they are not used to, they must adapt to the new stress (i.e., grow bigger and stronger to handle the new stress). This being said, it is easy to see why a beginner will benefit from just about any type of weight training program. For someone who has never trained with weights, any type of new stress from lifting weights will force the muscles to adapt and grow stronger and bigger.

However, as you continue to train, it becomes more and more difficult to create a stress great enough to induce a growth response. Your body becomes use to handling the weight and does not need to adapt (i.e., you stop growing!). Many people, including competitive bodybuilders, make the mistake of trying new off-the-wall "shock" techniques, or drastically increasing the number of sets in their workouts in an attempt to keep the gains coming, but all they end up getting is overtrained and frustrated! So, how do you keep the strength and muscle gains coming after months and years of working out? You must look back to the main principle that initiates increases in muscle size and strength; OVERLOAD, and the BEST training program I have found that enables you to continue to make gains by overloading the muscles is the Max-OT or Maximum Overload Training Program, created by Paul Delia, President of AST Sports Science. You can sign up for the FREE 12 week Max-OT Training course, which covers all of the details of the program by going to the AST Sports Science website. All you have to do is create a username and password and you then have first-hand access to the most comprehensive, effective, and efficient weight training program available! I will outline the six main Max-OT principles so that you can go ahead and get started if you can't wait to try the most effective muscle building program available. However, I strongly recommend that you do go to the website and read through the entire 12 week course in order to fully understand the Max-OT Program and to get the full benefits that the program has to offer. The Max-OT 12 Week Program has a number of different routines to follow, or you can follow my current routine in my Training Journal.  The Max-OT program is designed to be the most effective and efficient way to build muscle. Without further ado, here are the 6 basic principles of Maximum Overload Training:

1. Each workout should last approximately 30-40 minutes
   Training for only 30-40 minutes allows you to generate a greater amount of focus and intensity as opposed to longer training sessions. It also prevents overtraining and optimizes the "anabolic window" that high intensity training provides. Going beyond 30-40 minutes places you outside of the optimal hormonal response time and increases the presence of catabolic hormones (i.e., overtraining and excessive muscle breakdown)
2. Train only 1-2 muscle groups per workout
   Training only 1-2 muscle groups per workout is necessary to meet the first principle that each workout should last only 30-40 minutes. Training only 1-2 muscle groups per workout provides physiological and psychological advantages. It allows you to generate a higher level of focus and intensity than if you were to train more muscle groups.
3. Do 6-9 total heavy sets per muscle group
   Heavy sets (or working sets) should be completed within the 4-6 repetition range taking each set to absolute 'positive failure', without the use of 'forced reps'. Warm-up sets do not count toward your heavy sets.
4. Do 4-6 repetitions per set
   There are very few exceptions to the 4-6 rep rule within Max-OT. You should reach positive failure on each set somewhere between 4 and 6 reps. If you can do more than 6 reps, the weight is too light; if you cannot complete 4 reps then the weight is too heavy. The main benefit of the 4-6 rep range is that is easier to generate maximum focus and intensity and achieve maximum muscle overload as compared to performing 8-12 reps. Remember, that efficiency is the key.
5. Rest 2-3 Minutes between sets STR (Short Term Recovery)
   Resting for 2-3 minutes between sets allows your muscles to recover from the previous set, allowing you to generate maximum force and intensity during each set. Remember that muscle OVERLOAD produces muscle growth, not muscle fatigue.
6. Train each muscle group every 5-7 days-ITR (Intermediate Recovery)
   It is very important to understand that muscle growth does not occur in the gym. Muscle growth occurs during the recovery period between workouts. You MUST allow your muscles enough time to recover before training them again..

That covers the basics of the Max-OT program in a nutshell. Nothing fancy, just damn effective! Remember, that to get the full benefits of the program you should read the entire 12 week Max-OT course. You can also follow along in my TRAINING JOURNAL for distinctions and insights about my Max-OT training.