View Full Version : RTS again

01-02-2015, 09:51 PM
Been a while since I've been on here but thought i'd post up since i'm following a slightly modified version of my old RTS program for our next Nats again. Even on repeat its still the only program i've increased my total on in 2yrs. I've got to add a month into it so will repeat wks 2-6 with a heap of bodybuilding assistance stuff for my bench and hammies cause i let them lag last year. If anyones got any recommendations at all especially with regards to getting a little more volume in i'd love to hear it.
Hope you all have a great 2015

01-02-2015, 10:40 PM
There are a few ways you can add extra volume in. Would definitely help to see an overview of your program.

01-03-2015, 06:57 PM
its basically 4 days a week, first block starts with higher reps and drops a rep per week, main lifts are at rpe9 with 4-6% fatigue. there are a couple of weeks with 6-9% early in each block. lots of shoulder work programmed in early on in the prep but it becomes more bench specific towards the end. most of the secondary lifts are at rpe8 especially on the volume weeks.

squat and deadlift frequency including secondary exercises is about 3x per week plus some accessories. bench and variations are every session

01-03-2015, 09:57 PM
Some ideas to increase volume: increase reps, increase fatigue %, work up to @8 and do repeats

01-05-2015, 04:27 PM
If you don't do reps for your work up sets, you could change that to allow you to get in some decent additional volume. This may well be something you do already though.
For example, with a plan to hit x4 @9;

Old (?)
95 x1 @6
100 x1 @6
105 x4 @9

New (?)
95 x4 @7
100 x4 @8
105 x4 @9

01-05-2015, 10:03 PM
great idea mark, its actually what a friend of mine didn't like about the programming early on.