Keep it simple.

A lot of times I think drug free bodybuilders are "missing the dollars to pick up the pennies". (Paul Delia, creator of Max-OT, told me that saying years ago and I loved it so I've used it ever since!) Or in other words, they over analyze things when it comes to their workouts and thus waste a lot of mental energy and many times even impede results by implementing less efficient methods or not fully executing all the Max-OT principles.

The actual muscle building process is pretty simple and can always be traced back to the elementary pattern of stimulus and response. The muscle is stimulated to grow by heavy overload and the degree of response is then dictated by nutritional support and rest (recovery). When this cycle of stimulus and response happens over and over for months on end the muscle building magic happens but in order for the magic to happen you need to do a couple things.

One: Focus on heavy basic lifts (Max-OT style). Strive for continual overload by working to better your numbers each workout. This pattern of continual overload done over time will be the best catalyst for muscle growth.

Two: Be meticulous with nutrition, particularly in the 3 hour post workout time period. The more consistent you are with your nutrition day in and day out, the better your results will be. Great workouts with poor nutrition will equal mediocre results at best.

Don't be too analytical and over-complicate things. Keep the workouts simple. Basic lifts, heavy weight and hard work with the Max-OT principles will set you up for the best drug free gains. The rest will come down to nutrition and how good your habits are when you leave the gym.

Believe. Achieve.

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