2 times a week for twice the gains-T Nation

Plan Details

The 2 times a week for twice the gains-T Nation routine by jperez51 is a 2 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Original T Nation article: https://www.t-nation.com/workouts/2-times-a-week-for-twice-the-gains In ... Read More

Original T Nation article: https://www.t-nation.com/workouts/2-times-a-week-for-twice-the-gains In the bench press, keep adding weight with big jumps for ten reps, then on the last (fourth) set get as many reps as possible with a serious weight. The deadlift will follow the "Rule of Ten." With a movement like the DL, even though progress can be made with much higher reps, I prefer you keep the total reps "around ten." So, a great base workout would be five sets of two, adding weight for each set (10 reps). For back squats, I suggest either mimicking the bench press routine and do increasing sets of ten, or do what I recommend for my trainees who want to gain lean body mass: do one high rep set Rep scheme for extra work exercises: 10 reps with 50% of the 10RM 5 reps with 70-75% of the 10RM 10 reps with the 10RM