T Nation

Max Muscle


CT, I just finished school and will have about 3 months to train when and as often as I like. Would you still recommend this approach? Or would training 2 times a day be better?

Week 1: Ramp to 3RM, 3 cluster sets, 3 HDL sets
Week 2: Ramp to 2RM, 4 cluster sets, 2 HDL sets
Week 3: Ramp to 1RM, 5 cluster sets, 1 HDL set
Week 4: Ramp to 1RM, 3 HDL sets, 2 max pump sets

3 periods:
1. Accumulation
2. Intensification
3. Transformation

ACCUMULATION: Use a more voluminous method (5-4-3-2-1 with 70%)
INTENSIFICATION: Use a higher intensity method (max reps/15 sec/max reps with 80%)
TRANSFORMATION: Use a more qualitative method (Hard 5 with 80-85%)

Each phase is 3-6 weeks long depending on how fast you adapt.