Last question, I swear it. I know I need to just choose a routine and stick with it. So I’ve chosen either:
Joel Marion’s Training for Maximal Size
or
RR&D 2.0 with a 10x5 rep scheme instead of 5x5
Goals: To bulk, and put on functional mass. I want STRENGTH, not sarcoplasmic hypertrophy
Time frame: I have until the beginning of Thanksgiving or so.
Modifications: The only thing I can say is, I can only hit the gym Mondays-Fridays, so both programs would be done all 5 days, with 0 cardio and a good PWO shake to follow them up. I’m 17 years old, so my recovery should allow me to do this. Plus, in both articles, the authors state to train very often doing them. I might be able to get to the gym every other Sat/Sun, but not definitely. It’d be on and off. When I could go, I would.
My gut tells me that, although Maximal Size begins with an 8-12 rep scheme, it later hits lower reps and will help my strength. Plus, since I just came off OVT and after that ABBH, the higher rep range should periodize me well.
If you would have the kindness, just say “Maximal Size” or “RR&D 2.0”. I’m going to take your advice here.
Why not do OVT again? If you are looking for strength and size, that would be the perfect program for you. Ripped, Rugged and Dense is also a good one to choose.
Of course, all of this focus on your workout will mean nothing if you are not eating right. Make sure you are taking in enough calories to put on some quality size.
Not 10 reps, 10 sets. 10 set of 5 reps, instead of 5 sets of 5 reps. SAME reps, TWICE the sets. Joel said this’d work better for bulking.
So: maximal size or RR&D? As of now I think I’m doing maximal size starting TOMORROW, going on a M-F schedule. I just hope the first 4 weeks with the 8-12 rep scheme don’t weaken me…
What do you guys think? You don’t even have to explain yourself if you don’t want, just vote…
So: Maximal Size, RR&D 2.0, or OVT (again)… damn why did you have to bring up OVT! I friggin love that program… now I’ve got 3 to think about. Cast your votes, please.
You said that you’re goal was to add strenth and functional mass…?
Check out Chad Waterbury’s (sp?) stuff!!! That’s what he’s all about! I was at a seminar he did just a few weeks back and he very much supports and preaches those goals.
I know that you said you did ABBH so check out “The Big Three: An abbreviated program for strength and overall development” sounds like what you were after right? He’s got some other stuff you might want to check out too…
OVT or Maximal Size… I’m gonna sleep on it tonight…
I am now leaning more towards OVT, since I haven’t seen much stuff regarding Maximal Size on this board. But, if anyone disagrees (or agrees), LET ME KNOW! Cast the votes, it only takes 2 seconds… don’t even give a reason if you don’t feel like it.
PS: By functional strength, I’m talking about strength in the traditional lifts. Bench is my weakest point that I’d like to bring up. My whole upper body in general is lacking compared to my lower (I was an avid road cyclist for a while)… OVT is suited for this purpose too… anyways I’m exhausted, gotta sleep for school.
Keep those votes coming, I’ll check in the morning. I’ve got both spreadsheets printed out, I wanna know which one to bring to school with me.
If you DO decide to go the RR&D 10 sets method, be sure to compress the rest period on the final 8 sets or so. Be willing to drop some of the poundage to do this, too.
Any of the programs are good. But if you’re looking for strength as your main goal, then I’d have to recommend Westside. As long as your cals are up, you’ll grow on it, too, don’t worry.
Just wanted to add that if you are planning to bulk for a while, then Max Size is a much more comprehensive method to utilize. I’d recommend the RRD 2.0 if you were only going to do a single 4 week cycle or similar.
You said “I haven’t seen much stuff regarding Maximal Size on this board.” Did you know that there is a Max Size Support Group currently with 56 posts.
Perform a search of the T-forums for “Max Size Support Group”
PS This isn’t a vote because I plan to do both MaxMass and ABBH beginning as soon as mid-December. We do seem to like a lot of the same workouts.
Okay, Maximal Size it is. I swear it. No changing now.
One quick q: In phase 1, do dips count as a compound movement (I’d assume so). So I’d do 3 sets of tricep extensions at the end of the workout as my isolation movement, right?
I can’t do an isolation movement for back, can I? (day 2 pullups)
What isolation exercise would I do for day 3, and deadlifts?
So far I got:
Day One:
Bench
Fly
Squat
Leg Extension
Day 2:
Dip
Tricep Extension
Pullups
Incline Curls
Day 3:
Deadlift
Military Press
Side laterals (standing with dbs)
Calf raises
I’m gonna do all the isolation work at the end of the workout.
Cheers.
PS - I hope I can gain some STRENGTH on this program, the responses I’ve heard have been positive.
Kongs suggestion is a good one (i.e. max size and then RRD 2.0). As far as the isolation work is concerned, they should be performed for all muscle groups (even if the primary movement is not a compound movement). Also, they should be performed immediately after the primary movement for that muscle group, not all together at the end of the workout. Here are some examples:
Quads- leg extensions
Hams- leg curls
Calves- seated calf/soleus raise
Biceps- cross over curls
Triceps- overhead extensions/french press w/ DB or ez-curl bar
Shoulders- lateral raises
Back- straight arm pulldowns or close grip lat pulldowns
Chest- flyes