More On the RFR Split for Muscle Size

We’ve determined that 1970s bodybuilder Frank Calta and his Rotation for Recuperation workout split may work well with the OMYM and OMYM2 workouts…

He trained on Monday, Wednesday and Friday, alternating two different workouts: Workout A and Workout B—which means one of the workouts would be trained only once a week, the other twice…

With the OMYM and OMYM2 workouts, you use an upper-body/lower-body split. So one week you hit upper body twice (M&F) and lower body once (W); the next week it’s the opposite.

Research on volume and recovery would suggest that you’re training muscles for optimal growth one week, and then maintenance the next.

That’s a great way to spur continuous muscle gains without overtraining. How did Calta do it?

He used 7 sets per muscle in most cases; however, keep in mind that he had great genetics and was no doubt on special “supplements” at least part of the year.

For his RFR split to work for you when using the OMYM workouts, there is no need to add sets, especially of you’re older; however…

You could do more at your Wednesdays workouts if you believe the standard set count isn’t enough to warrant five days of recovery.

Rather than add sets, you could use stretch-position add-on exercises, which produce more damage as well as pushing all of your sets to failure. That would automatically require more recovery—perhaps the 5 days from Wednesday to Monday.

My suggestion would be to try the OMYM workouts as they are presented—at least for a month. That will give you a good idea whether or not you want to make each Wednesday workout slightly longer by adding volume (sets) and/or more traumatic to require more recovery time…

But it may not be necessary at all for steady mass gains.

Till next time, train hard—and smart—for BIG results.