I’m thrilled and excited to announce the release of my new book, The MAX Muscle Plan. The book outlines a 6-month periodized program to maximize muscle development. It is the culmination of many years of research and experience, blending the science and art of exercise program design for optimal gains. Every rep, set, and rest interval is mapped out, with complete discussions as to how to individualize the routine for best results. There also is a entire chapter devoted to nutrition for muscle growth–an essential aspect of any muscle-building program. A big thanks to Layne Norton for writing the forward to the book, and to Alan Aragon for reviewing the nutrition chapter.
Here is a link to check out the book on Amazon.com, who is offering it at a significant discount. If you have any questions about it let me know!
Entries (RSS)
October 8th, 2012 at 3:03 am
I know that the most muscle you can gain off of SPECIFICALLY muscle is 2lbs a month(not including bone increases, body fat increases, or water weight increases). How much muscle can you gain a month with a high protein intake though?
October 13th, 2012 at 7:25 pm
There is a ceiling on how much protein your body can utilize for synthesis. There are varying estimates on this, but most research points to about 1.4 to 2.0 g/k/day in a person who is not anabolically enhanced. Increasing protein intake above this daily amount will not result in any additional gains in muscle mass.
Brad
October 16th, 2012 at 3:17 pm
Brad… LOVE the new book, but I’m confused about one thing: Reps.
In the beginning plans, for example, you say to do 3 sets at increasing RPE, using a weight corresponding to a 15-20RM.
My guess is that you only do enough reps in each set to get you to the requisite RPE (since, by definition, if I did 15-20 reps using my 15-20RM, I’d be at an RPE of 10 on the last rep).
Did I get that right?
October 17th, 2012 at 1:54 am
hi brad, bought your book the other week and have reccently finished it and loved it. One question. Would you reccomend the program while in a deficit ? if so would you reduce volume or make other changes?
Thanks
James
October 17th, 2012 at 6:44 am
Thanks James. I assume you are referring to a caloric deficit? If so, you won’t make optimal muscular gains without a nutritional surplus. My general recommendation, as discussed int he nutrition chapter, is to focus on maximizing muscle gains during this program. If you opt to stay in a deficit, then you generally will have to reduce volume to some degree as this can hasten the onset of overtraining.
October 17th, 2012 at 6:49 am
Appreciate the feedback Steven
Perhaps I should have been clearer on the RPE. You should always stay within the target rep range but at lower RPEs your effort will not be all-out. Thus, if you are targeting say 15 reps at an RPE of 8, you will be getting 15 reps but your last rep will not fully tax your resources (you would have been able to get a couple of additional reps if you’d pushed yourself). Hope this clarifies the concept.
Brad
October 20th, 2012 at 5:44 pm
Just finished the book and thought it was great, but I was looking for some nutritionl advise for some one that climbs out of bed in the morning and heads for the fitness center.
October 21st, 2012 at 7:25 am
John:
I’m not clear on what you’re asking here? Are you looking for advice on what to eat in the morning before training?
Brad
October 31st, 2012 at 5:49 pm
Hi Brad. I just bought The MAX Muscle Plan and wanted to say that the enhanced electronic version with videos is fantastic. I am anxious to begin your program, but I have question about your warm-up protocol or sets. What are your recommendations? Thanks!
October 31st, 2012 at 6:57 pm
Hey JW:
Glad to hear the feedback on the enhanced version. I have not seen it as yet, so good to know it came out the way envisioned.
As far as warmup, I recommend a general warmup of 5-10 mins of light activity (anything from jogging, jumping jacks, etc)–just enough to work up a light sweat. Then recommend a light set of the first exercise in a muscle group. For the strength routine, this will entail a warm up set for each exercise. For the hypertrophy protocol, just the first exercise in the muscle group (i.e. chest, back, etc). No warm up sets are necessary for the metabolic phase since the intensity is already low.
Brad
November 15th, 2012 at 4:50 pm
Hi Brad – just picked up your book after reading some good things about it online. I haven’t read all of it yet, but have spent some time looking through it, and I didn’t see any discussion of how to set starting loads for the various programs. Do you recommend doing some 1RM testing to establish weights for the various exercises (and if so, do you recommend using a chart to determine the loads for the various rep ranges), or a trial and error process for finding the weights that work for the recommend rep schemes?
I also didn’t see any discussion of when/if/how to increase the load between (or within) microcyles.
Again, I haven’t read the book cover to cover so I apologize if you covered this and I missed it.
Thanks!
November 16th, 2012 at 9:51 am
Hi Scott:
I do recommend 1 RM testing for the strength phase. The number of exercises is limited and this can be accomplished in a single session. This is not really necessary for the metabolic and hypertrophy phases, though. You just need to be within your target rep range, and you should be able to accomplish this easily without RM testing each exercise (which would be quite laborious).
I go into a lot of detail about increasing loading. Briefly, you want to progressively increase load as much as possible within the context of following the protocol (i.e. rep range, RPE, etc). It is impossible (and IMO misguided) to give specific percentages as these will vary substantially between individuals based on numerous factors.
Read over the text and if you have further questions don’t hesitate to let me know. I’m sure you will see excellent success with the program.
Cheers!
Brad
November 29th, 2012 at 8:28 pm
Hey Brad I just purchased your book. I started following the plan this week. Today is my second day. It’s a little different than from the book that I’ve read before on Periodization from the guy who developed periodization in Romania in 1963. It’s called Serious Strength Training 2nd and 3rd editions. I do like the simplicity of your book but there is a lot more opinion in your book and more studies in the former book. I’ve also followed the Metabolic Diet by Dr. Mauro Di. Pasquale for several years..Since around 2003. So I’m switching things around and adding carbs slowly as per your new book. I could nit pick all day but I’m gonna give your plan a chance. Hopefully things go well.
December 3rd, 2012 at 6:17 pm
Hey Steve:
First, understand that there are many variations of periodization and within each of these variations, you can modify the variations in innumerable ways. That as background, The MAX Muscle Plan is a combination of rigorous science and many years of experience. I did not reference every aspect of the book as I did not want it to read like a text, but be sure that the entire program is research-based. Go through the program and if you have any questions let me know.
Cheers!
Brad
December 13th, 2012 at 8:54 pm
Thanks Brad. Tomorrow(12/14/2012) will be the last day of week 3, microcycle 3 for me. That means next week(Micro cycle 4) will be the recovery week. There are few exercises listed that are body weight type exercises. I’ve always had problems with these types of exercises causing aches and pains. Plank and Side bridge I’m definitely gonna have to switch for similar exercises involving machines. Also the bulgarian squat I can’t do, or the reverse lunges. These two exercises I’ve had problems with before. Well the lunges anyway. They hurt my knees. I even had a trainer at the gym check my form and all was good. Even tried them without weight and still got pain in my knees. I switched out lunges for one legged machine leg press. Also, why no deadlifts in the recovery week?. Is it because they are extremely taxing?. Is there anyway I could just email you so I could get a faster response on some of my questions?. Or could you email me?. I’ve had a lot of questions but don’t see a way to contact you besides leaving a comment here.
December 14th, 2012 at 6:00 pm
Brad, today was the last day of Microcycle 3. I was extremely tired today. I was up all night peeing. I didn’t think I drank that much water either. It was very strange. At the gym I was going every 5 minutes too and I only had 32 oz of water before my workout and 20 oz during. I sipped on the 20oz. I felt “flat” since last night. I have been eating plenty of carbs, at least that is what I thought. Yesterday I had a total of 558. I did set a goal of 3.2 grams per pound and that would be 752 for me. I don’t always get to that goal though. Don’t think I really need quite that much anyway. Oh yeah, I’m on the Max Strength phase. Every other day I’ve been doing 40 minutes of cardio. I’ve been following the plan of M-W-F weights and the opposite days I do the cardio-Tue-Thur-Sat.
Anyway, today it felt like the weights were much heavier. Except for some exercises I did more reps then you say in the book. I still feel as though I followed the RPE with the first set being 8, second 9 and third -10 or muscular failure. On Seated Pulley rows which I do in place of Barbell reverse grip bent row I did, 6,4, and 2. On flat dumbbell bench I got 5,3 and 2. Then On deadlifts I got 8,4, and the last set I couldn’t even budge. Even after lowering the weight 10 pounds. I had to lower again so it was 20 pounds less than I did on Wednesday for the final set of 1RM.
Then on Squats I did 5,3, and on the final set I started squatting just a tiny bit of movement and felt some kind of slip or something in my back. So I stopped and lowered the weight again. Same thing happened. I was gonna stop but I decided to lower it by about 100 pounds and did 3 full reps at the lower weight and that practically killed me. I was completely exhausted!.
This was the only problematic workout I’ve had since beginning the Max Muscle program though. All my other workouts went great. No problems at all. Very strong throughout the entire workout.
So next week is the recovery week. I think I may do those new exercises after all, except for the Bulgarian squats and lunges. Those I will have to switch for something else. Do the rest intervals remain the same during the recovery week?. I see on page 156 the table. Shouldn’t the rest be less time with the longer amount of time it will take to do 15-20 reps?.
Also, the week after next the gym is only open till 12 Noon on Monday, and on Christmas(Tuesday) the gym is going to be closed. That would be lined up to be the start of Strength Phase Week 5:Block 2 Microcycle 1. Tuesday is suppose to be Lower Body, should I just skip that day and then follow the rest of the schedule?. Then the Tuesday after that is New Years day and I’m not sure if the gym will be open then.
Told you I have a lot of questions!.
December 15th, 2012 at 11:52 am
Well, Brad today I decided to take off from cardio and have an extra rest day based on how I felt yesterday. My back feels fine besides a slight ache but nothing out of the ordinary. Looking forward to seeing the answers to my questions!. Thanks again!
December 16th, 2012 at 6:53 am
Steve:
If an exercise is not comfortable for you then don’t do it. I note this several times in the book; simply switch a comparable exercise–I provide dozens of alternatives.
You are correct as to why there are no deadlifts during recovery week–the unloading phase is to facilitate rejuvenation and deadlifts are extremely taxing.
Brad
December 16th, 2012 at 6:56 am
Steve:
Remember that the unloading phase is to facilitate recovery. Rest should not be too short or this will have a taxing effect and thus hamper recuperative efforts.
If you have to skip a day it shouldn’t really matter in the overall scheme of things. Do your best to get in all the workouts but ultimately the program has to fit with your schedule. Provided you perform the vast majority of the workouts as described you will see excellent results.
Brad
December 16th, 2012 at 6:59 am
Steve:
Glad to hear you’re feeling well. It’s good that you are in tune with your body and making adjustments based on perceptions. This is extremely important to tailoring the routine to your individual requirements. Stick with the program over the entire mesocycle and you will see excellent gains.
Cheers!
Brad
December 17th, 2012 at 10:35 am
Ok Brad I’m switching out the Plank for the abdominal crunch machine at my gym. Plus my back is still bothering me a bit from the other day and I think the less stress I put on it the better. The back is supported well on the machine and you are sitting up and “crunching” down. For the Side bridge I’m gonna switch with the weighted torso twist machine.
For the torso twist machine I have a question. You usually do one side at a time and since you prescribe 3 sets, would I do 3 sets for each side for a total of six sets?. Three for the right side and three for the left?. Same question goes for future exercises performed separately for each side of the body.
December 17th, 2012 at 9:28 pm
Steve:
Yes, it’s 3 sets for each side.
December 18th, 2012 at 8:58 am
Brad, should I be lowering my caloric intake this week?. I would think so because of the lack of exercise. On the other hand I believe it is important to keep calories up so as not to lose muscle mass. When you’re recovering is when you’re growing and repairing muscle fibers anyway and not when your working out. All this recovery needs caloric energy to take place. To me, it’s just a question of how much?. What do you think Brad? I’m thinking I should cut around 300-500 calories off my daily intake.
December 19th, 2012 at 12:05 pm
I’ve just been keeping my calories the same so far this week.
December 19th, 2012 at 1:01 pm
About 6 months ago I stopped doing direct shoulder work and instead got my shoulders in through compound exercises that worked a different muscle and also the shoulders. The reason being is that I’ve had problems with my left shoulder for as long as I can remember. I have been to the doctor for it and he told me there wasn’t any problem with my shoulder and I should just avoid the exercises that hurt it. Particularly important to stay away from he said were Military presses and anything similar. So I was fine for a while, several months and then I decided to try shoulder exercises again. I tried seated shoulder press with the machine because I thought that might help. This was using 30% of 1RM so very light weight. Well the day after I tried that I had pain again, so I took about 3-4 days off of shoulders again and tried seated dumbbell shoulder press. I went through the same process and had the same pain again. Another one I tried was the standing dumbbell lateral raise, same thing happened!. At that point I went back to not doing any direct shoulder work and have been fine ever since. My strength even went up on dumbbell chest presses, and my chest is a really weak area for me. My shoulders even looked bigger. Fast forward to now and when starting your program I again tried shoulder exercises but this time I tried the “Arnold Press”. I had a little pain at first but it seemed to have gone away. I finally found a shoulder exercise that doesn’t bother me!.
So so far following you program I have switched the shoulder exercises to the Arnold press. I’m on Micro Cycle 4, week 4 of the Max Strength Phase. I’m just not sure what I’m gonna do for future shoulder exercises in your program. I could just keep doing the Arnold press. I don’t know I don’t really want to temp fate by trying another shoulder exercise because when I do get the pain it effects all my pressing type exercises although I know it is the direct shoulder work that is the cause. Let me know your thoughts on this. Do I really need the direct shoulder work anyway?. Don’t the shoulders get enough stimulation through other compound exercises involving the chest?
December 20th, 2012 at 8:09 am
Steve:
I note several times in the book that you can and should substitute exercises based on your own preferences and abilities.
December 20th, 2012 at 3:24 pm
Yes I understand that, but do you think just sticking with the Arnold Press is a good idea?. I’d like to maybe try a different shoulder exercise again but I’m worried it might cause me pain again. I thought that maybe with my description of my pain and how it happens you might be able to recommend some exercises specifically for my situation. With your experience I thought maybe you have a had a few clients with the same type of problem. Thanks for answering my questions and I do appreciate you taking the time to do so.
December 24th, 2012 at 7:53 am
Merry Christmas Brad!
December 24th, 2012 at 12:59 pm
Steve:
It would be irresponsible of me to provide recommendations on a medical condition without knowing the full extent of your issues and speaking with your physician. In doing so I could end up causing more harm than good. The general rule is: if it hurts, don’t do it. If you are experiencing repeated pain over time, then you should seek out the care of a physician or physical therapist as this would be indicative of structural issues that need rehabilitation or perhaps even surgical intervention.
Happy holidays to you and look forward to hearing about your results when you finish a complete cycle of the program!
Brad
December 25th, 2012 at 12:04 am
I was just getting my workout written down for 12/27/2012. It is Upper body listed on page 161 for Thursday. The thing is you have military press listed and I know I can’t do that one so I put in arnold press. After that though you have another shoulder exercise listed which is dumbell lateral raise and those do bother me or have bothered me before. I could try them again, but seated and see if that helps.
I did see my family doctor for this a while back. He had me do a few physical types tests with him and said, there is no shoulder impingement and basically told me there is nothing wrong. He told me that I was getting older and there are certain exercises I should just avoid. He also said military press is one of the worst exercises you can do and it invites shoulder problems. This was maybe 5-6 months ago. Up until I started your program I had been avoiding direct shoulder exercises completely. I only tried the arnold press because I figured it was something I had not tried previously. Luckily there was no pain from it. I think most of the problems were caused by exercises where I had support for my back. What is different about the arnold press is I sit at the edge of a bench with no back support. So I will try the lateral raise sitting on the edge of a bench and maybe it will work out.
December 29th, 2012 at 11:10 pm
Hi Brad,
I just purchased your book and read through it after reading your interview with Tom Venuto on his burn the fat site. I really like the book and learned a lot. I’m curious if 1 should be a lower body fat % before starting the 6m program? I have gone from 28% to close to 20% in last 6 weeks with an added focus on caloric deficit.. and I understand it takes a caloric surplus to gain muscle. Since I still have more body fat to lose, should I hold off till I’m closer to the 12-15% bf range before starting this program?
Thanks, Dave
December 30th, 2012 at 7:26 am
There is no right or wrong answer here, Dave. Really depends on what you’re looking to accomplish with your physique. It actually will be a bit easier to pack on muscle if you have a bit of extra weight, so if your goal is maximum hypertrophy then I’d suggest starting the program now rather than waiting.
Cheers!
Brad
December 30th, 2012 at 8:22 pm
Awesome .. thanks for quick response Brad !
January 12th, 2013 at 4:10 pm
Hey Brad things are going well for me with your program. Next week will be Strength Phase Week 6:Block 2 Microcycle 2. I just read forward a bit and looked at the max metabolic phase. Looks tough but could be fun also. Hope I don’t lose much strength I got from the strength phase. I really gained a lot of strength in this phase and I’m impressed with the way things are going so far. Thanks for this book Brad!. I think I might just do it over again when I finish. Either that or if you have another book out by then….
January 13th, 2013 at 4:57 pm
Glad to hear it Steve. The program is designed to be repeated multiple times. You will get better on the second go-around since you’ll know how to tweak it to your individual needs and abilities.
Cheers!
Brad
January 16th, 2013 at 11:37 pm
Hi Brad,
I recently purchased your book and found it to be very informative and educational; it really gave me a complete understanding of periodization.
Anyway, some of your workouts within the different phases require you to work out 3,4, even 6 days a week. My wife and I just had twins so I’m limited to working out 3 days a week for awhile (Mon, Wed, Fri).
What is your advice for condensing those cycles that you listed that require 4-6 workouts a week into say 3 days? I’m definitely interested in starting your program but am just not sure on how to structure it with my schedule without significantly limiting gains. Thanks so much… again great work!
January 17th, 2013 at 2:00 pm
Hey Brad I did week 6 of the Max Strength Phase twice because I felt like I had to make up for the week where I took an unscheduled day off. I’m guessing that was a mistake. Today I went to the gym and felt really tired and dizzy. I was warming up doing 10 minutes of cardio and it felt extremely taxing. I am on blood pressure meds and forgot to take them before working out today also. So I had to go home. I didn’t think it was a good idea to continue working out at that point. Tomorrow is the last day(Friday) of week 6, so one more week(week 7 next week) and then the recovery week and on to the “Metabolic Phase”. I don’t think the fact that I forgot my BP meds was the only contributing factor to my fault at the gym today. I think adding the extra week also contributed to the weakness I felt today.
January 18th, 2013 at 10:08 am
Hi Brad,
I’m re-posting my question because it seemed to have disappeared. Anyway, I really enjoyed reading your book I found it to be very informative and educational on the topic of periodization. My question is how would I modify or condense some of those cycles/phases that require you to work out 4-6 days a week? My wife and I just had twins so my gym time is limited to 3 days a week (Mon, Wed, Fri).
Any advice on how to modify some of these phases/cycles without compromising gains? Again, great work on the book!
Thanks,
David
January 18th, 2013 at 12:59 pm
Thanks for the nice feedback, David. As noted in the book, hypertrophy is correlated to increased training volume. So while a 3-day-a-week program will increase muscle, generally increasing frequency will have benefical effects on maximizing the response from the increased volume. If you can only train 3 days a week, you can try to increase the number of sets in a given session, but there is diminishing returns to this based on my experience; certainly better if you can increase volume through greater frequency. Everything is a tradeoff, so obviously you need to adapt the program to what works for your lifestyle. You certainly will get good results even on a 3 day routine, but you’ll likely compromise maximizing the hypertrophic response.
Brad
January 18th, 2013 at 1:01 pm
Hi Steve:
You really can’t make up for lost workouts like that. Best to simply continue the program from where you left off. If you have blood pressure issues then you should definitely be coordinating the program through your physician. Intense resistance training causes large acute increases in BP.
Brad
January 18th, 2013 at 2:53 pm
Thanks for the feedback Brad, and for the advice on increasing sets. In looking back through those 4 day cycles it seems like the workouts are a bit shorter so I may be able to squeeze in an extra day somehow, still not sure if I’d be able to do six days though.
Anyway, just one last question… for those times that I would have to condense a cycle into three days, would it be easiest to just use one of the existing full body routines (in terms of exercises) that you have already laid out in one of the other previous phases, but just modify total sets/reps to match what you have laid out for that given 4 day cycle?
Just trying to think of the best way to stick as closely to what the program says to do even if I do have to condense it some of the phases to three days. Thanks again for your feedback!!
January 18th, 2013 at 4:41 pm
That is what I thought Brad, about making up for the workouts. Thanks for your responses. I do talk to my doctor about working out. I’ve been on medication for high blood pressure for years and have been working out the whole time. As long as I get me check ups and keep my doctor informed I’m fine.
January 19th, 2013 at 3:02 pm
Hey David:
In the hypertrophy phase I would recommend staying on the split routine as there are benefits from the metabolic stress to such an approach. If you can only do the 3 days, I’d suggest trying to increase the total number of sets in the session. Add an extra set for each exercise if it is within your capabilities–not ideal, but at least this way you can bump up the volume.
Brad
January 20th, 2013 at 7:43 am
Hi Brad from a very cold England, im aged 43 and been training conventionally for approx 3 months now and shown some reasonable gains possibly due to ‘muscle memory’ as I trained 15 years ago.When I trained years ago I struggled putting weight on as I was an ectomorph and had the time to train plenty but not the money to supplement my calories to get gains.
Now at 43 my metabolism has slowed and have been bitten by the ‘training bug’ big time and invested in free weights/smiths machine/lat pulldown/machine seated row/cardio machines all of which are gym standard and muscle seems to be building nicely.
Got your book as a Christmas present and the science and logic look really good so congratulations. I’m wondering whether to start your plan now or carry on training/gaining ‘traditionally’ until I hit a plateaux after my ‘newbie gains’. I would then move over to your routine possibly after the summer and this would give me the visual and therefor mental reward of seeing my body grow before going on to your plan where immediate gains as I see it would not be evident.
I notice your strength phase doesnt have any direct bicep work and wouldn’t want to lose any muscle there under the ‘use it or lose it, philosophy.
Also I intend to do your workouts from home and think with a leg curl and calf machine this would all be possible, do you agree this is possible and I would get the same benefits as a gym given that I wouldn’t be able to do things like ‘heavy negatives’ ??
One area I’m also scratching my head over is the muscle phase at the end,you mention sets in 10 to 12 RM at an RPE 8 or 9,do you take time out to find out what the weight is for your 10/12RM max as if your only hitting 80% effort you surely need to figure this out beforehand … If that makes sense??
Thanks in advance Chris
January 20th, 2013 at 7:13 pm
Thanks a bunch for the add’l input Brad, much appreciated!
January 23rd, 2013 at 5:59 pm
Hi Brad,
Hope you don’t mind but I did have one more question about the exercise selection for the first 3 weeks of the strength phase. You have deadlifts listed followed by back squats. Should one be concerned especially when going so heavy (as well as to failure) about doing these two exercises back-to-back, seems like it could be a lot. I know in the past when I’ve gone to (or close to) failure on deads or squats I’m pretty spent afterward. I love both exercises, just never tried them together in the same workout. Any insight you may have as to why it’s set up like this would be extremely helpful. As always, thanks so much!
David
January 23rd, 2013 at 6:32 pm
Hi Chris:
First, you shouldn’t lose any biceps mass in the strength phase. Even though there is no direct arm workout, you will get substantial activation in the chest, shoulder and back exercises. It’s only an 8 week mesocycle, so there should not be any negative effects.
Certainly you can do the workouts at home. You will have to substitute some exercises, but you still should be able to achieve excellent gains as long as you have the basic equipment.
As far as the RPE, you will choose a weight that allows you to reach the target rep range with the desired effort. So, for an RPE of 8-9, this would entail choosing a weight where you could have gotten another rep or two at the completion of the final repetition.
Cheers!
Brad
January 24th, 2013 at 8:15 am
Hey David:
Deadlifts and squats in the same workout should not be an issue. Remember, you are taking long rest periods between sets (~5 mins). This is sufficient to fully recover strength. I’ve done these workouts with clients for years and it’s never hampered gains.
Brad
January 24th, 2013 at 9:27 am
Thanks so much for the input Brad… Sounds good, can’t wait to give it a go! Take care, thanks again….
David
January 26th, 2013 at 1:03 pm
Hi Brad,
Sorry for the trouble but I must ask a question about Max Muscle Plan you presented to ASCM members in NYC several months ago. My coworker and I had discussion about your leg workout and having deadlifts following squats in the loading phase. He claims that after a heavy squat it is impossible to preform a max deadlift and that those two exercises (due to complexity and best performance) must be broken apart in two different days. I see that you answered to David about the same question but I would like to hear about it from kinesiological stand point.
Would you be kind and explain why you do think that these two exercise can go together in the same day in loading phase and why should not be an issue?
Thank you so much for your value time.
Vladimir
January 29th, 2013 at 9:16 am
Hi Vlamimir:
The premise this claim defies logic. If that line of reasoning is pursued, then you necessarily would not be able to perform multiple sets of squats on the same day. After all, a squat would have greater interference with performance of an additional set of squats than the deadlift! So unless the claim is that only a single set of a squat should be performed (which would not be consistent with research), then certainly there is no credence to stating that a combination of squats and deadlifts can be performed on the same day. The main point here is to allow adequate recuperation given that strength is the ultimate goal. I have used the program on hundreds of people over the years with great success.
Cheers!
Brad
February 7th, 2013 at 6:55 pm
Hi Brad,
I’ve been following The MAX Muscle Plan for a while now with good success. I only wish you had written it two years ago, just kidding. I’ve gained considerable appreciation for your science-based and professional approach to muscle building. In your book, you outline a basic plan for nutrition and supplementation. I was wondering if you could direct me to resource for more information on nutrition as it relates to building a better physique. I’m really interested in learning more about nutrition. I keep reading articles on the evils of gluten, the wonders of coconut oil, and such things, and I would like to find information on these topics that is backed by science. Where do you go for your nutritional information? Thanks Brad.
~John
February 8th, 2013 at 9:15 am
Thanks for the nice feedback John. I’m sure you will continue to see terrific gains with the program.
As far as nutrition, Alan Aragon is the guy to follow. He has a book called “Girth Control” that you should definitely check out. His site is: http://www.alanaragon.com
Cheers!
Brad
February 22nd, 2013 at 2:04 pm
Brad, thanks for the great program. I have started and am looking forward to progressing. I was hoping you could clarify one aspect of the program for me. For multiple sets of the same exercise, are you using the same weight for each set if the RM is the same, and decreasing actual reps on subsequent sets, or do you decrease the weight to hit the reps. For example, in say Week 3 of the Break-in, the routine specifies an intensity of 15-20 RM, 3 sets, and RPE of 8-9. After hitting the RPE on the first 17 reps or so, with only a minute of recovery do I just continue with the same weight on the next two sets even though I might not get at least 15 reps stopping again at the specified RPE of 8-9?
March 4th, 2013 at 7:40 pm
Hello Brad!
Great workout plan. I am really motivated by your plan and am seeing results. I started 12/9/12 and am in the max muscle phase!!!
I do not understand your explanation of “the third micro cycle in block 1″. Specifically, the additional set of heavy negatives is unclear to me. You give instructions to perform additional heavy sets for chest, back, and thighs. Does that mean if you say do 4 sets @6-8 rm for machine chest press, I then perform a set of heavy negatives for machine chest press? And would I then do the same for dumbbell chest press and pec deck fly?
Thank you in advance for clearing this up for me.
March 5th, 2013 at 7:26 am
Thanks for the nice feedback Mike. After looking over that sentence, I can see where there is confusion. I need to clarify this in the next printing. You should only do one set of heavy negatives with a multi-joint movement. For example, in the chest you would do the heavy negatives with a barbell chest press; with the legs heavy negatives would employ a leg press. Hope this clarifies.
Cheers!
Brad
March 5th, 2013 at 4:14 pm
I have reread parts of the book and your responses to comments above and think I figured out my answer. The combination of rep range and RPE should dictate the weight, rather than the weight and RPE dicating the reps completed.
I think my confusion (and perhaps the confusion of the couple of others who have asked similar questions) comes from the use of RM in the program specific tables. My understanding is that RM actually translates to weight. Putting “3 sets @ 15-20 RM” in the table (for example Table 6.4) says to me to use my 15-20 RM weight for three sets, stopping when I hit the specified RPE on each set. I believe now that you mean “3 sets @ 15-20 reps” for the tables. This sometimes means you have to decrease the weight on subsequent sets in order to hit the reps before you hit the specified RPE. Is this the correct interpretation?
March 5th, 2013 at 7:57 pm
Thank you for the explanation and for getting back to me so fast!
March 6th, 2013 at 6:40 pm
Hi TD:
First, know that I responded to your question a while ago but for some reason it did not get posted. I apologize for this. I certainly respond to all questions and try to do so in a timely manner.
Yes, you are correct. You should use a weight that allows you to get the target rep range within the prescribed RPE. I now see how I should have been more clear on this and will rectify in the next printing of the book.
Cheers!
Brad