RRD 2.0 users

[madein_korea]

For all of you who have used the Ripped Rugged and Dense v. 2.0, what did u think of the program? I have recently been thinking of switching to RRD but wanted to know what u guys thought of it....a couple of questions too. From the example on the website, there is only one exercise per body part a day. Is that enough to keep the muscle from losing size/strength? and would you switch up exercises every week? so for example, if u do incline db press for chest one week, would u switch it to, say decline presses the next week? any comments appreciated, thanks.

[Alextown]

I'd be curious to see as well. I'm going to start it 5/30 after my week off.

[Adam H.]

I've been doing this routine with some modifications for about a month. Since I can only lift M-F, I am following a suggestion from the article discussion on Rugged and doing a bench / row day on Friday and then starting the cycle over on Monday. I've been following Adam's diet and have seen great results... I'm down about 8 pounds and have increased strength. This week I've switched to a 8 x 3 rep scheme and changed exercises e.g. incline bb bench and bb curls instead of incline db bench and db curls. This is a great program for a cut. Hope this helps.

Adam

[Chris D]

I've been doing it for about 6-8 weeks now. I've been maintaining the muscle that I have however my diet has not been as good as it should so take that for what you will (in other words I have not lost any weight. Toned up...perhaps. Photos don't show it however. The mirror does). If you do it right I think it's a great program. I've actually seen gains in some areas. And after about 4 weeks I decided to switch some of them up to shock the muscle.

Chris D.

[vrg_in_sd]

I did it for about six weeks and enjoyed it. I did a bit of HIIT on the non-leg days and took a day off whenever I felt like I needed it.

I quickly got tired of the exercises they had listed, so I used a few alternates. My RR&D2.1 looked something like:

-Flat bench + bentover rows (underhand grip on day 1)
-Front squats + seated calf raises
-Dips + pull-ups and/or chin-ups
-Walking deadlifts + military press

I alternated between their recommended workout plus what I just posted.

Of course, keep in mind that your fat loss results will probably more determined on how you eat rather than what you do at the gym.

[madein_korea]

Its good to hear that the program works. But I guess my main concern was that doing only one exercise per muscle group wouldn't hit the muscle as effectively, as it doesn't hit it from all angles and fibers. I actually increased the number of exercises from 1 to 2 per body group. So for chest i did incline db press and flat db press, and for biceps i did incline curls and close grip curls.

[Alextown]

Hey madein, have you been doing the program? I've been at it for 2 weeks, following it according to the plan so far, and have to say I'm digging it. Thinking of adding a little here and there, but was curious to see how it's working out for you.

[steelerfan]

From what I have read I would do the program as designed. The reason for the low volume is due to the fact that you should be below your calorie maintenence level, and doing too much volume 4 days straight would be counter productive..

[steelerfan]

From what I have read I would do the program as designed. The reason for the low volume is due to the fact that you should be below your calorie maintenence level, and doing too much volume 4 days straight would be counter productive..

[Alextown]

I definitely have considered that too. Perhaps just getting my cardio stuff in line would be just as good. Thanks

[madein_korea]

well, I've increased the number of exercises like i said before, and i've been doin it for about 3 weeks now, i'd say, and its been going good. I can see where your coming from steeler, about the volume overload, but so far i haven't had a problem and i've been seeing some good results. Plus the workout still takes under an hour to finish. But i hurt my wrist last week so i haven't been able to get to the gym this week...i think it was from the close grip bench Other than that I find it to be a good program. I'll probably stay on it for another week or so than switch up my rep scheme