Friday, July 17, 2009

Steroid free bodybuilding 101 - More is not better.

The steroid free bodybuilder needs to avoid the more is better mentality when it comes to set and rep volume as well as workout frequency. Over training is one of muscle buildings biggest enemies.

I see it all the time. The guy who wants bigger biceps going from exercise to exercise, rep after rep, set after set to exhaustion. The total workout time for that one body part is more than double one of my workouts for 2 body parts! This marathon approach is muscle building suicide.

One must remember when building muscle you need to stimulate growth by training a body part with heavy weights and basic lifts, Max-OT style. Then, as I like to say, the magic happens when you leave the gym and the muscle is allowed to recover and respond to the stimulus you created in the gym with all your hard work. Recovery is then maximized with proper nutrition and supplementation along with adequate rest between muscle specific workouts.

If you are drug free and going overboard with frequency you will not maximize your muscle building potential.

Believe. Achieve.


  1. Greetings Jeff. Just wanted to know if you ever encountered recovery problems with Max-OT cardio and leg day. The pain I get from the recumbant bike really hampers my Max-OT leg day...

  2. First, make sure Max-OT cardio is not performed before a leg training session, even earlier in the same day. I would always do it after.

    2nd do the best you can but understand it may be harder to hit your target distance on a leg day and that is OK, you will still achieve the metabolic elevation you are striving for.

  3. Thanks Jeff. The addition of the blog really adds authenticity to the website. P.S. that double bicep shot truly is outstanding. Never seen it before, and there absolutlely were no flaws. You truly were ready!