i looked over the routine (very interested in doing it)and it seems like there isnt a counterpart to the horizontal push as seen in the incline DB bench press. The only thing i could think of would be to add in a BB row or some equivalent(to ward off muscle imbalances), and i was wondering what your thoughts were on this addition.
I figure you can replace the weighted chins with bb rows in ALL (if you switch them between the strength and hypertrophy phase you don't get the benefits of periodization) the routine if you've been emphasizing pullups for a while, but I wouldn't add rows as an extra to the routine because the volume is 60 reps for back per workout and adding 5 sets of rows is too much.
I think you're better off substituting for something else, rather than adding it in - this is a relatively high-volume routine already.
Off the top of my head, I'm not sure what the substitution should be. If you substitute for chinups, then you don't have a counterpart to the military DB press.
I am in the final stage of training for max size, and I have not substituted in any rows. I am going to do "Scrawny to Brawny" next, and I am hoping the corrective phase can fix any imbalances. If you do substitute, I would suggest subsituting it for the pullups.
BU
hey Bulking Up how did you like "Training for Max Size"? im thinking about starting it tomorrow and was wondering if you could give me any heads up about the program or anyone else for that matter.
by the way would adding in a specialized grip strength and calf building program be asking for trouble with this program?
the two programs can be found at T-nation and are called:
Functionally Correct Calves
by Don Alessi
&
Old School Grip Training
Techniques for Developing a Death Grip
by Chad Waterbury
i only consider doing this because these two areas are my weak points and i've been meaning to give them special attention so as to allow them to catch up with the rest of my body.
i would probably tack these on at the end of my workout if i were to add them.
I did the training for max size as it was written. Well not the first week exactly because I hadn't worked up to those levels yet (do the prescribed exercises and then some isolation movements). I wouldn't be adding anything to this on the first time around. First 4 weeks is okay. 2nd 4 weeks is killer (12x4). Then the last one as well. Get through those and then if you want to do it again, do it again.
I wouldn't really add too much to the routine. Joel Marion suggests adding some isolation moves during the first phase, which I did. If you want to focus on calf develpment of grip strenth, this is the time to do it. However, I found that my calves really blew up from all the deadlifting, so I don't think iso. work is really necessary. My grip strength also was weak, but that has improved just by doing the program. During the 2nd and 3rd phase, you are doing quite a high overall volume, so I don't think you will be able to add. Besides, 12 sets of squats pretty much wipes me out. The only thing I added was Ian King's "Awesome Abs" program because Max Size did not have any ab specific work and I wanted to focus on my core.
Overall I have been very happy with the program. I have put on about 4 lbs. in 2 months, and I have noticed increases in size as well as strength. I would definetely recommend it.
BU
I am in the middle of this program. The (12 x 4) is enjoyable and kick ass, except for i have never done (12 x 4) of deadlifts so i am getting worn out and forced to use less weight toward the end sets.
I have enjoyed it, although it does say train up to 6 days a week, i feel like i am getting good results out of 3-4 days a week. I am just adding weight each time. I had a slight injury so i was looking for a program that started out with higher reps at first so this one was perfect with the (5 x 8-12) rep scheme.
Overall it has been enjoyable, just wondering how I am going to be looking and feeling when i am done. I train alone, but this is one program where i think a partner would definately be benefical with the 12 x 4.
I've been wanting to start a thread on this routine so you beat me to it.
I have had to make one adjustment though. During the second phase I have had to substitute barbell incline bench press for the dumbbell incline bench press because i only have 50 lb dumbells and for only 4 reps i can't challenge myself so i needed to add more weight.
thanks for all the input from you guys. good to get the heads up, i guess i ll chill out on the extra grip strength and calf work this time around. today was my first day of the program and it really felt good, i pushed myself pretty hard and left it all in the weight room.
I think i ll probably add in that awesome abs routine it looks pretty good. good lookin out guys and thank you once again.
Linear Mode
