Max OT ft High Carb

> MAX-OT: - Most reps are 4-6 reps and heavy > HIGH CARB: - 10-20*WEIGHT food from glucose (depending on muscle mass and level of activity during the day) 
>MAX-OT: - Very heavy weights, practice 4-6 reps - Pressure time is from 15-25 seconds -> Mainly uses ATP-CP and Lactic Acid energy systems -> The fuel used is glycogen - -> Suitable for High Carb Glucose. 

ADVANTAGE: *MAX-OT > Short training session of 45-60 minutes > Use heavy weights, increase nerves and get high *HIGH-CARB > Cheap because you don't need to eat a lot of protein > Suitable for people who exercise a lot and do manual work > Muscles are always bulging and tearing  

DEFECT: *MAX-OT > Easily injured if practiced carelessly > Easily overtrained, causing mental fatigue, insomnia, and irritability > Therefore, you must pay attention to careful training, good nutrition, and good recovery *HIGH CARB > If you eat more than 1000g of rice, there is a risk of arsenic poisoning > Must eat 2 or more carbohydrate sources of glucose > Micronutrient deficiency if not eating a diverse diet To overcome the disadvantages: > Cardio every day to increase recovery > Flexibility training and loaded stretch > Practice one single set to failure, the remaining sets to near failure with beautiful technique 

GENERAL NOTES: > Must have 50 warm-up reps in the first exercise > Must have 25 reps to warm up in exercise two > 3 warm ups so you can pause at the top and bottom for 1 second > 1 hardset of full rom until failure -> click -> hold for 3 seconds -> click one last time > Rest time: 90-180s / set or until you feel confident > Practice must end 60 minutes before the first set CARDIO (EXTREMELY IMPORTANT): > Start with incline 0, speed 4, 10 minutes > Increase each day 1-2 inclines, 0.1-0.2 speed, 1-2 minutes > Up to slope 15, 30-60 minutes/session > Don't do too much in the beginning as it will exhaust your mental stamina and risk accumulating fatigue when you're not used to it. > Doing something easy every day is better than trying it for a short time and then giving up > At least 4 cardio sessions per week, including post-workout cardio. STRETCHING (EXTREMELY IMPORTANT): > Stretching helps increase Active ROM (active range of motion) > Indirectly increase muscle, prevent injury > Lower body: Choose horizontal splits / vertical splits > Upper body: Select Human Bridge 

Supplement should be given priority (you can use it or not): 1. Magnesium Bisglycinate 600mg per day, divided equally after exercise and before bed > Glycine root helps calm nerves and increase recovery > Helps sleep well, increases recovery 2. Creatine 3-5g anytime > Increase strength and muscle swelling 3. D3 >Increases overall health and hormones 4. Omega 3 coq10 4-6 tablets divided equally into meals > Increase cardiovascular endurance > Absorb fat-soluble vitamins 5. B vitamins and Theanine: 1-2v per day at any time > Helps relax and restore nerves

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All exercises have 3 heavy warm up set , after that 1 hard set aim 4-6 rep

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Press (Machine)

Cable Crossover

Lateral Raise (Dumbbell)

Chest Day

Barbell Row

Lat Pulldown

Seated Row (Cable)

Lat Prayer

Reverse Pec Deck

Back Day

Seated Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Face Pull

Shrug (Dumbbell)

Shoulder Day

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Hammer Curl

Bench Press (Close Grip)

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Arm Day

Leg Extension

Lying Leg Curl

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hyperextension

Standing Calf Raise

Seated Calf Raise

Leg Day

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