MAX-OT does have variations , by changing the type of excercises every 4 weeks , some pple change every 8 weeks , you can also change the no of sets for each excercise.
To me at least, the science does not seem to go beyond from what i have learnt in chem and bio, and it does sound realistic and convincing.
1) Train heavy all the time with 4-6 reps, if you can lift more than 6 , you increase the weight, if you cant even lift at least 4, then you gotta decrease it
2) rest 2-3 min in between sets
3) change your excercises every 4-8 weeks
4) take a week rest after 8-12 weeks
5) Train no more than 40-45 mins (excluding warm up) but normally it shouldn't exceed more than an hour, cant finish within 40-45 min
6) 1-2 body parts per session, preferably 1 body part per session
example : Monday: Legs
Tuesday: Back ( lower back and upper back)
Wed: Rest/Cardio
Thursday: Arms and Abs
Friday: Chest and Shoulder
Saturday: Cardio/Rest
7) Major Bodyparts like Chest, Back and legs, maybe shoulder: 6-8 sets per session
Minor Bodyparts like Arms : 4-5 sets
8) Lastly , compound excercised is emphasized.
Example
Chest: Flat/Incline bench/dumbell press
Dips
SHoulder: Military/Dumbell Press
Side lateral Raise
Rear " "
Biceps: Curls using barbell/dumbell/ez
cable Curls
Triceps : lying/incline triceps extension
cable push down
dips
Legs : Squats
45 degree leg press
lunges
hamstrings raise
Abs: Crunches
Leg Raise
Back: Pull ups (weighted if you can)
Lats Pull down
V Bar Pull down
T bar/machine row
Dead Lifts
Thats all I can remember lah..... of course this training must accompanied with good nutrition lah - High Gi carb such as (potatoes and rice) 2-3 hours after workout , low GI such as oats for the rest of the time , protein throughout your day (take whey in the morning, after workout and b4 sleep) and you have to do cardio(10-20 min high intensity cardio), how to expect your body to be strong when your heart is not??
And yes I have to agree with CUCARACHA, the weights does not have to increasing abosolutely , your strength will def drop when you r cutting down to prepare for your competition , but the weights got to be lifted at your max
Why am i writing this during my exam period!?