Training for maximal size

[David.W]

Just wondering if anyone has done this routine?

Is it just me or is this a huge amount of reps and sets? It also states that you can hit the gym 6 times per week if your feeling up to it.

http://www.t-nation.com/findArticle.do?article=267max2

[BiggerThanYou]

Originally posted by David.W:
Just wondering if anyone has done this routine?

Is it just me or is this a huge amount of reps and sets? It also states that you can hit the gym 6 times per week if your feeling up to it.

http://www.t-nation.com/findArticle.do?article=267max2

I'm on a variation of the routine. I like the basic ideas of the routine formula:
1) Compound movements
2) Mixed rep ranges
3) Relatively high volume

The only thing I do not implement is working out up to 6 times weekly. Instead, I build in 2 rest days such as follows and group the muscle groups differently:

Day 1=chest/shoulders/tris
Day 2=off
Day 3=Back/Bi's
Day 4=Legs
Day 5=Rest
Day 6=Repeat the cycle

I'm still working each group more than once every 7 days, getting enough rest, and definately know that I am not UNDERtraining. It works well. I also skip the isolation exersizes because I see them as useless (that's just me). If I want more work on a part I will simply do another set or 2 of the compound movement. No point wasting energy on puny little iso's.

[David.W]

Thanks BTY. You seeing results?

I noticed its more or less the same exercises as the RR&D routine except with slow/fast concentrics etc.etc. and the whole high rep/low rep idea. Looks like it could be good.

Are you bulking? I was just about to start HST when I was informed that as im carrying extra weight, it may not be advisable to bulk further until the fat is down (30 pounds or so). Im trying to use this routine as an assist to the whole, 'lose fat gain muscle' idea at the same time. Im following the contradictory diet plan (rugged mag, i think!?!)...do you think it will work?

[Iceztiq]

i did the RR&D 2.0, & the result's amazing.

[austintwo]

I did the program - great results - added about 8 pounds in 12 weeks - huge increase in calorie intake along with this program will work!!!

I modified a bit, though - skipped the calf raises, for example.

I did three days a week in phase 1, 4 days a week in phase 2. Being 41 years of age and also having some time constraints, that was enough for me.

Good luck!!

[Iceztiq]

oh yeah, about the "training up to 6 days a week" thing. At first, i was sceptical about it, too. But after i've started the program, i actually became very eager to start the next workout asap. I felt so motivated, unlike the other programs i've tried.

[BiggerThanYou]

Originally posted by David.W:
Thanks BTY. You seeing results?

I noticed its more or less the same exercises as the RR&D routine except with slow/fast concentrics etc.etc. and the whole high rep/low rep idea. Looks like it could be good.

Are you bulking? I was just about to start HST when I was informed that as im carrying extra weight, it may not be advisable to bulk further until the fat is down (30 pounds or so). Im trying to use this routine as an assist to the whole, 'lose fat gain muscle' idea at the same time. Im following the contradictory diet plan (rugged mag, i think!?!)...do you think it will work?

Well, I actually just started the program a little while ago and I do like it a lot. About seeing results, well it's about the same workout I've always seen results off of. It's based on compound movements, getting stronger on those movements, and changing rep ranges. It will work for you. Bulking or cutting is all about your caloric intake. If you want to lose you create a caloric deficit. If you want to gain you create a caloric surplus. When I cut I still lift on a normal routine and try to gain a little strength, or at least keep what I have. I never fall into the "bulking routine" and "cutting routine" mindset. About the rest, if you want feel you need the rest then use it. If you can take working out up to 6 times weekly then by all means do it. I get burned out if I only get one day of rest.