Cold water immersion (a.k.a., “ice baths”) has become a popular method amongst exercise enthusiasts and athletes to enhance recovery after an intense training bout. The strategy involves exposing either the trained limb or the whole body to very cold liquid temperatures. According to p...
Brad Schoenfeld, Ph.D, C.S.C.S., is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training (muscle development and fat loss). He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles.
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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
Comment by Brad — January 29, 2013 @ 9:16 am
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
Comment by JW — February 7, 2013 @ 6:55 pm
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
Comment by Brad — February 8, 2013 @ 9:15 am
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?
Comment by TD — February 22, 2013 @ 2:04 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.
Comment by Mike — March 4, 2013 @ 7:40 pm
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
Comment by Brad — March 5, 2013 @ 7:26 am
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?
Comment by TD — March 5, 2013 @ 4:14 pm
Thank you for the explanation and for getting back to me so fast!
Comment by Mike — March 5, 2013 @ 7:57 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
Comment by Brad — March 6, 2013 @ 6:40 pm
Hi there, Brad!
Hope you’re well and getting away with your experiments in your doctorate 😉
Just back to you answering about the recovering week…You said “…unloading phase is to facilitate recovery. Rest should not be too short or this will have a taxing effect and thus hamper recuperative efforts.”.
What range in minutes would you recommend?
Thank you so much!
Comment by Aurelio Pimenta — May 27, 2013 @ 7:15 am
Not sure what you are referring to here? The unlading phase generally should last a week. As far as rest between sets, this would depend on what the goal of the cycle is (i.e. strength, hypertrophy or muscular endurance).
Brad
Comment by Brad — June 12, 2013 @ 2:01 pm
Hi Brad
I just bought your book and I will be starting next Monday
I have a quick question that I can’t answer 100%
When performing an exercise, ex: @4-5RM with RPE of 8. Should I pick a weight that I can perform 4-5 repetition and end up at a RPE 8? or a weight that is a true 4-5RM and stop when I reach RPE 8?
Looking forward to start
Cheers Vincent
Comment by Vincent — October 30, 2013 @ 4:08 pm
Hi Vincent:
The focus should be on achieving the prescribed rep range. Thus, you should use a weight that is lighter than your RM so that you can achieve this range. For example, at an RPE of 8 for a 4-5 RPE, use a weight that is at about a ~6-7 RM. Hope this answers the question.
Cheers!
Brad
Comment by Brad — November 3, 2013 @ 7:16 am
Hi Brad,
Re the strength phase, is it okay to do this more than once or will it be too taxing?
Comment by Harry — September 24, 2014 @ 12:03 am
hello brad I congratulate you on your book is very good, I have a question regarding the last block of the phase hypertrofia in week 9 I have understood that supersets should rest just 30 sec between after completing a set of superset but at week 10 of drop sets I return to rest 60-90 sec or better would keep the rest of 30 seconds at week 9?
Comment by pedro — March 10, 2015 @ 9:49 pm
Hi Brad! Im a fan of your work I learned a lot, so first thank you for that. Regarding the Max Muscle Plan, taking into account its age, is there something you would change or its still a solid option to try? I read something about using RIR instead of RPE, but other than that??
Greetings from south america :]
Comment by Marco — April 14, 2016 @ 11:30 pm
I would definitely rewrite the nutrient timing part of the nutrition chapter – my views have changed quite a bit since then. Otherwise, other changes would be relatively minor at this point.
Comment by Brad — April 15, 2016 @ 6:03 pm
Thank you for the explanation and for getting back to me so fast, I will try it and then leave my review on amazon! Keep up the awesome work!
Comment by Marco — April 24, 2016 @ 6:57 pm
Hi Brad,
First of all, thanks for the fantastic book and resource here on this site. I have just started the programme (and find myself counting down the time to my next workout!) but had one query I don’t believe has been answered above.
You addressed the question I would have had about the negatives (i.e. on which exercises to use them) but the next part of my question would have been this:
I am training alone at home and so cannot safely perform negatives. In the book you suggest swapping these for drop sets, but would I approach these in the same way as the negatives (i.e. one drop set per body part and on a multi-joint movement) or as per the previous microcycle (i.e. double drop sets on the last set of every movement)
Thanks in advance for your help!
Jules
Comment by Jules — June 9, 2016 @ 11:13 am
Hi Brad,
In addition to my previous question (and apologies if the answer to this should be obvious!) but where do you stand on the ‘slow and controlled’ eccentric portion of the deadlift in the 1-5 RM range during the strength phase? Is 2-3 seconds not risking injury?
Thanks again!
Jules
Comment by Jules — August 11, 2016 @ 9:10 am