Im starting my UGL m1t and dermabolics 4ad stack tomorrow, but i cant make up my mind how to train.
Ive done MAX-OT before and liked it, and I just ended t-nationg ABBH1 program and liked it as well.
So my question is, which would be the better way to train for size gains for the month im on my m1t 4ad stack....MAX-OT, or start ABBH2?
Im sort of leaning towards the MAX-OT routine because 1. I liked it in the past, and 2. It works out to 20 workouts for the 4week cycle, whereas ABBHII would only be 14 (and would only be HALF of the 8 week program), and i think 20 weeks would better utilize my time spent on m1t & 4ad.
For those that arent familiar with these 2 training programs, here are their parameters, a link to their website, as well as the exact workout i would be doing for my 1 month cycle:
MAX-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp
1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
Monday:
45 Degree Leg Press 3 x4 to 6
Squats 2 x 4 to 6
Leg Curls 2 x 6
Stiff Leg Dead Lift 2 x 6
Standing Calf Raise 2 x 6 to 8
Seated Calf Raise 2 x 6 to 8
Tuesday:
Dumbell Bench Press 3 x 4 to 6
Incline BB Bench Press 3 x 4 to 6
Dips 1 x 4 to 6
Weighted Cable Crunches 3 x 10 to 12
Incline Crunches (weighted) 2 x 8 to 10
Wednesday:
Bent Over Rows 2 x 4 to 6
Row machine 2 x 4 to 6
Weighted chinups 2 x 4 to 6
Dead Lifts 2 x 4 to 6
Barbell Shrugs 1 x 4 to 6
Thursday:
Dumbbell Press 3 x 4 to 6
Straight Bar Military Press 2 x 4 to 6
Dumbbell Side Laterals 2 x 6 to 8
Lying Tricep Press 3 x 4 to 6
Tricep Cable Press Downs 3 x 4 to 6
Seated Overhead Tricep Press 1 x 4 to 6
Friday:
Straight Bar Curls 3 x 4 to 6
Dumbbell Hammer Curls 2 x 4 to 6
Curl Bar Curls 2 x 4 to 6
Leg Lifts (with added weight) 2 x 12 to 15
Weighted Cable Crunches 2 x 8 to 10
T-nations Anti Bodybuilders Hypertrophy training II
http://www.t-nation.com/readTopic.do?id=459211
1) Train More Often
2) Forget about Time Under Tension
3) There's a Daily Limit to Muscle Stimulation
4) Don't Train to Failure
5) Train Through Soreness
Day 1 - Horizontal upper body
DB bench 3sets x 5reps
Decline BB bench 3 x 5
Supinated bent over rows 3 x 5
Row Machine 3 x 5
Day 2
No weight-training. Perform 15-20 minutes of medium-high intensity aerobics (incline treadmill walking, jogging, HIIT, etc.)
Day 3 - Legs
Deadlfts 4 x 12
Cable Crunches 4 x 12
Leg press calf raises 4 x 12
(All sets are performed as a circuit. Deadlift, rest 60 seconds, cable crunches, rest 60 seconds, calf raises, rest 60 seconds, repeat 3 times)
Day 4
No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.
Day 5 - Vertical upper body
Standning military press 6 x 12
Dips 6 x 12
Chin ups 6 x 12
Upright rows 6 x 12
(All sets performed in a circuit)
Day 6
No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.
Day 7
Squats 6 x 5
Cabe crunches 6 x 5
Donkey calkf raises 6 x 5
Day 8
Off completely, no aerbics
Day 9
Repeat sequence for two more weeks. At the end of the program, switch movement planes with strength-training methods as described for the original ABBH.
Ive done MAX-OT before and liked it, and I just ended t-nationg ABBH1 program and liked it as well.
So my question is, which would be the better way to train for size gains for the month im on my m1t 4ad stack....MAX-OT, or start ABBH2?
Im sort of leaning towards the MAX-OT routine because 1. I liked it in the past, and 2. It works out to 20 workouts for the 4week cycle, whereas ABBHII would only be 14 (and would only be HALF of the 8 week program), and i think 20 weeks would better utilize my time spent on m1t & 4ad.
For those that arent familiar with these 2 training programs, here are their parameters, a link to their website, as well as the exact workout i would be doing for my 1 month cycle:
MAX-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp
1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.
Monday:
45 Degree Leg Press 3 x4 to 6
Squats 2 x 4 to 6
Leg Curls 2 x 6
Stiff Leg Dead Lift 2 x 6
Standing Calf Raise 2 x 6 to 8
Seated Calf Raise 2 x 6 to 8
Tuesday:
Dumbell Bench Press 3 x 4 to 6
Incline BB Bench Press 3 x 4 to 6
Dips 1 x 4 to 6
Weighted Cable Crunches 3 x 10 to 12
Incline Crunches (weighted) 2 x 8 to 10
Wednesday:
Bent Over Rows 2 x 4 to 6
Row machine 2 x 4 to 6
Weighted chinups 2 x 4 to 6
Dead Lifts 2 x 4 to 6
Barbell Shrugs 1 x 4 to 6
Thursday:
Dumbbell Press 3 x 4 to 6
Straight Bar Military Press 2 x 4 to 6
Dumbbell Side Laterals 2 x 6 to 8
Lying Tricep Press 3 x 4 to 6
Tricep Cable Press Downs 3 x 4 to 6
Seated Overhead Tricep Press 1 x 4 to 6
Friday:
Straight Bar Curls 3 x 4 to 6
Dumbbell Hammer Curls 2 x 4 to 6
Curl Bar Curls 2 x 4 to 6
Leg Lifts (with added weight) 2 x 12 to 15
Weighted Cable Crunches 2 x 8 to 10
T-nations Anti Bodybuilders Hypertrophy training II
http://www.t-nation.com/readTopic.do?id=459211
1) Train More Often
2) Forget about Time Under Tension
3) There's a Daily Limit to Muscle Stimulation
4) Don't Train to Failure
5) Train Through Soreness
Day 1 - Horizontal upper body
DB bench 3sets x 5reps
Decline BB bench 3 x 5
Supinated bent over rows 3 x 5
Row Machine 3 x 5
Day 2
No weight-training. Perform 15-20 minutes of medium-high intensity aerobics (incline treadmill walking, jogging, HIIT, etc.)
Day 3 - Legs
Deadlfts 4 x 12
Cable Crunches 4 x 12
Leg press calf raises 4 x 12
(All sets are performed as a circuit. Deadlift, rest 60 seconds, cable crunches, rest 60 seconds, calf raises, rest 60 seconds, repeat 3 times)
Day 4
No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.
Day 5 - Vertical upper body
Standning military press 6 x 12
Dips 6 x 12
Chin ups 6 x 12
Upright rows 6 x 12
(All sets performed in a circuit)
Day 6
No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.
Day 7
Squats 6 x 5
Cabe crunches 6 x 5
Donkey calkf raises 6 x 5
Day 8
Off completely, no aerbics
Day 9
Repeat sequence for two more weeks. At the end of the program, switch movement planes with strength-training methods as described for the original ABBH.
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