Haven’t ever run it. When I did MMS, I ran it concurrently with Easy Strength, so I did Easy Strength 5x a week, but every 3rd workout I would cut out deadlifts and instead do the complexes and high rep squats.
I pitched to Dan the idea of combining MMS with ABF, ran 2x per week for 7 weeks, and he spitballed at me the idea of one day being the presses and another day being the ABCs, with the squats on both days. I like that.
Yeah I like that, makes for a good tonic when you need it.
So pretty similar to the article version without the 5/3/1? Complexes, skip the 5/3/1, hit the high rep squatting.
I am going to give this alternate version a try that I linked.
I started the year on CT’s SGSS but that 5x8 Lower Body stuff is not for me to be honest. Squats and upper body, great, but there’s no way I can perform deadlifts with any quality. Looking to shift gears and run Super Squats or Mass Made Simple. Something that I can perform 2-3x a week and finish in a sensible amount of time.
Twice a week, for 7 weeks (So like Mon and Thurs)
Day 1: ABF presses and MMS squats
Day 2: ABF ABCs and MMS squats.
14 workouts total, dictated by the MMS schedule. Would end with 1 workout with 100 presses and 50 squats with bodyweight, and 1 workout with 30 ABCs in 30 minutes and 50 squats with bodyweight.
Can ABF be done properly with 2 different size KB’s? Say a 35 and 44. OR just 1 KB? Forgive my ignorance on the exact protocol. I am trying to search this and brush up on it.
It’s been many years since I’ve read DJ’s work and to my knowledge Armor Building was more a philosophy than an actual progressive model, so I am behind the curve there.
Dan loves to recommend this approach, and his ABF 2 books goes into detail on how to make it work. He also has a single KB option as well.
I am referring specifically to his books “The Armor Building Formula” and the “Armor Building Formula 2”, which includes the Armor Building Complex.
Both books well worth reading.
Okay thanks, man I’ll look into those for the sake of this ABF/MMS layout.
To be honest I I have a few KB’s but shy away from KB work as I could never get swings down right. When I was younger I’d swing the 97’s because that was the biggest my gym had and that heavier bell seems to force you into proper mechanics. But my bells now only go to 53 and I can’t ever quite get it to feel right.
Yeah, don’t take this as me saying it HAS to be done. More that, as far as MMS mods go, this is one I talked with Dan about.
It’s definitely interesting and worth exploring. On paper, the Mass Made Simple Lite appeals to me the most. Maybe it’s the simple layout with exercises I’m well practiced in, or it’s the way Dan John presents his information, or a lot of both.
Truth be told I have always and probably always will have training ADD (and just regular ADD too). So while today this looks interesting, unfortunately tomorrow I will chase another squirrel. I respond really well to 5/3/1 for this reason. It keeps me focused but not for so long that I’m inclined to run off. By time it’s over I’m back to sets of 5 and it seems new.
I am going to try pushing forward on SGSS though (even though my brain doesn’t even like the idea of committing to 12 weeks), but dropping the 2 supplemental lower body exercises for sure.
Have you run CT’s Simple, Guaranteed Size & Strength?
Haven’t ever ran any of his programs. I recently wrote and released a free ebook where I detailed 17 different programs and 8 diets I have tried over 26 years of training. There have been a few more along the way, but amazingly not many over that time.
Where can I find your material mate?
Here you go