T Nation

Comparing Programs?



Thank you first for all your great words of wisdom. Your Super Soldier Protocol & Guaranteed Mass programs are based on three weekly workouts and your No Suck program a three on and one off. What are your thoughts on which would be the best to start with? I’ve traditionally trained 5-6 days a week so the two three day programs would provide for the biggest change. My goal is to gain mass and my body fat is relatively low in that I maintain my abs year around.

Any thoughts you might have would be greatly appreciated.

Hope this finds you and your family well.


That depends on a lot of factors. Remember recovery is the center piece, and what I adhere to is that the volume and intensity (effort in this context) play well with one another. Then you allow that to dictate your frequency. This is why 3-4 days a week, if the training intensity is sufficient to stimulate growth, and the volume is adequate, is usually ideal to me. Even with the SSP you can remove the biceps and triceps work, and have them all to themselves for a day 4 if you ENJOY being in the gym that much, and are recovering properly.

Try following any of those to the letter for 6-8 weeks and see what your gains look like. If you’re training 5-6 days a week and scale it back to 3, many guys find that the reduction in frequency was the need for more growth. Not a hindrance in it.


Thank you Paul. As much as I hate to admit it, I think my lack of progress
is likely due to training too much and not fully recovering. I just
purchased the SSP and it really could be a game changer.

Thank you again for your feedback and support.

Best regards,

Kelly Perkins Amidon CEAS II, CPT, Pn1


how would you schedule an arm day in ssp? Just 1 exercise for bi and tri or something more like basebuilding arm day ?


Which phase? You must mean The Shield.


Yes in the Shield. If i’ll do a 4th day( arm day). How would you schedule ? Last time that i did a arm day was in basebuilding hypertrofy phase, and worked a lot for my arm size.


Just add a fourth day and move the tris and bis stuff into it. All good.

I’d pick two movements for each. One at the mid-range of the resistance curve and then a stretch movement.