getfit74, i am not insulting Max OT nor do i question your wisdom. but generally, most successful lifters - not the ones who are in the limelight (ronnie, jay, etc) but the other regular gym goers who use this as a hobby and strongmen and powerlifters usually stick to one type of "template" for very very long stretches of times - sometimes even spanning over 3-5 years. of course they switch things around, but not to "shock" their muscles or because "Muscle Confusion" is important. u change things around because from a realistic standpoint u want to either work on weak points and/or u want to make sure your body doesnt only adapt to one sort of exercise. for example, pendlay/js/parallel rows. u cant do these forever. why? not because progress is tough. it is, but if u want u can constantly progress on this. u will just have to periodize it. however, u cant do js rows forever because u need to allow ur back to have more variations. not for "muscle confusion" but so that ur body does not because dependent on only one single plane of movement.
allow me to summarize why exactly i would not recommend Max OT - as max ot is to Michael:
1.) to failure training on the big three. no powerlifter on this planet has used failure technique to get strong on the big 3. the only time a powerlifter or a strongman fails at a big lift (for strongmen its oh pressing, clean and presses, etc etc) is when they cant do another rep and usually that is in a competition. they dont like to train to failure in the off season. apart from training to failure, i think training to failure for smaller muscle groups - biceps, triceps, forearms, calves is a good idea. however, doing squats, bench presses, and deadlifts to failure is not that appealing to me and i doubt at his level of strength Michael needs to failure training on these lifts. maybe if his lifts totalled in at 1500+ it would seem reasonable. regarding going to failure on other exercises like dumbbell presses, lat pull downs, etc is fine. it just doesnt have to be the only thing (i will explain more on this later).
2.) changing of exercises too often (already discussed this).
so here, this is what i would recommend:
an upper-lower program focussing on the bench press, overhead press, deadlift and the squat.
with upper lowers u can have a GREAT deal of flexibility in your training. for example, u can start out with an upper workout like this (remember that i like to start out with a bare minimum and then i like to add volume as time progresses in order to increase strength levels and to increase workload capacity):
Bench Press = 5 sets x 5 reps x 200 lbs
Barbell Rows = 5 sets x 5 reps x 135 lbs
Seated Dumbbell Shoulder Press = 3 sets x 8 reps x 50 lbs
Dumbbell Rows = 3 sets x 6 reps x 80 lbs
after 8-10 weeks ur training could look like this:
Bench Press = 4 sets x 6 reps x 225 lbs
Barbell Rows = 6 sets x 5 reps x 155 lbs
Seated Dumbbell Shoulder Press = 3 sets x 12 reps x 60 lbs
Dumbbell Rows = 4 sets x 8 reps x 100 lbs
now, observe how much the sheer volume has increased by. ur work capacity is through the roof.
now, u can do more "bodybuilding" stuff like:
A1: Bench Press = 4 sets x 6 reps x 205 lbs
A2: Barbell Rows = 4 sets x 8 reps x 135 lbs
B1: Seated Dumbbell Shoulder Press = 3 sets x 10 reps x 55 lbs
B2: Dumbbell Rows = 3 sets x 8 reps x 100 lbs
which after another 6-8 weeks could be:
A1: Bench Press = 5 sets x 5 reps x 235 lbs
A2: Barbell Rows = 5 sets x 5 reps x 155 lbs
B1: Seated Dumbbell Shoulder Press = 4 sets x 12 reps x 60 lbs
B2: Dumbbell Rows = 4 sets x 12 reps x 120 lbs
so u can see how his training has gradually evolved. now, because its not too good to increase ur workout exponentially, he decides to cut down his volume for a few weeks: (few weeks = another 6-8 weeks):
Bench Press = 3 sets x 3 reps x 245 lbs
Barbell Rows = 4 sets x 6 reps x 175 lbs
Seated Dumbbell Shoulder Press = 3 sets x 6 reps x 75 lbs
Dumbbell Rows = 3 sets x 5 reps x 145 lbs
so now he is using a much heavier load for a considerably lesser amount of sets and reps. and then he can use this to progress for a good 3-4 months till he is able to knock out something like what he could before with these big weights:
Bench Press = 5 sets x 5 reps x 255 lbs
Barbell Rows = 6 sets x 5 reps x 185 lbs
Seated Dumbbell Shoulder Press = 3 sets x 12 reps x 85 lbs
Dumbbell Rows = 4 sets x 8 reps x 145 lbs
so now his workload, his strength and everything in between has increased. no doubt this will add size. so lets say he feels very strongly that i want to do something a little along the lines of going a bit to failure (DC Style though with rest-pause sets):
Bench Press = 5 sets x 5 reps x 255 lbs
Barbell Rows = 6 sets x 5 reps x 185 lbs
Seated Dumbbell Shoulder Press = 16 + 10 + 8 reps x 90 lbs
Dumbbell Rows = 20 + 10 + 5 reps x 150 lbs
now he's ventured into the realm of basterdized DC Training lol....
however, i hope u are able to see what i mean...assuming he doesnt develop any weak points on the big 3 or 4 (i like to focus on oh pressing and deadlifts more than anything else), his training could keep evolving. so that means that for over 8 months he stuck to the same basic routine template. he didnt change his routine. he just added and removed a few things
i really hope my random numbers havent confused y'all...
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