Sometimes it’s nice to put away the complex structure of long-term programs and spend a few weeks blasting the weights like a crazy motherfucker – so that’s exactly what we’re gonna do here!

Chaos Theory is a 6-week block of workouts which taps into the often misunderstood (and under-used!) principle of “muscle confusion”.

You’ll be blasting your way through plenty of high rep sets, with devastating dropsets along the way!

It’s lots of fun, and this relatively short block works nicely as a stop-gap between my more lengthy/advanced programs. Feel free to use it as many times throughout the year as you wish – whenever you want to shake things up.

Program length: 6 weeks.
Frequency: 6 workouts per week.
Session breakdown: These bodybuilding-style workouts contain lots of variety and lots of volume!
Rep ranges used: Low, moderate reps, and high.
Muscle Buster techniques: Dropsets, supersets, tri-sets, giant sets.

The Method To The Madness

When I first started lifting weights, I absolutely loved the “muscle confusion” principle.

If you are familiar with bodybuilding legend Joe Weider, you might already know about this technique. Weider believed that we can “shock” our muscles into new growth by using an ever-changing variety of training stimulus (e.g. different exercise combinations, different rep ranges, and intensity-boosting techniques like dropsets, supersets, and tri-sets).

When your body doesn’t know what’s coming, it’s impossible to plateau, right?

Well… maybe.

You see, the “muscle confusion” principle has been a hotly debated topic on the gym scene since day one. The benefits are that it lets us pack our workouts with plenty of volume, and it’s a lot of fun to train in this way, but the drawback is that we cannot achieve progressive overload (one of the key drivers of muscle growth) when we constantly change things up.

So I’ve wanted to work this training principle into one of my workout programs for years now, but I wanted to do so in a way that GUARANTEED great results. I took my time, and I trial and errored over and over again, until I got it right.

Finally, I was able to tweak Joe Weider’s 60-year old formula into a highly effective muscle builder!

Adding Structure To The Chaos

We have learned that the “trick” to getting the most out of Weider’s intereting “muscle confusion” principle is to apply a loose structure to it.

So you’re not training entirely random as Joe originally believed, but the structure surrounding your workouts is so fluid and open than it will feel that way when you’re in the gym.

In doing so, we unlock the ability to get the best of both worlds – lots of variety and lots of results!

If we take a look at the workouts, you’ll see that each session is jam-packed with Weider’s concept of “muscle confusion”. These include:

• Several different rep ranges for each muscle group.
• Unusual exercise combinations.
• Nasty dropsets to drive you to failure.

However, the “twist” of this program is that you’ll actually follow this seemingly “random” structure for the entire 6-weeks of this program, giving you the opportunity to achieve progressive overload by increasing your weights on each of the movements as you get stronger!

So while your gym pals will think you’re just training like a wildman, there is actually a method to the madness, a structure to the chaos, behind all of the fun you’re having in the gym!

Workout Calendar

I’ve removed the detailed calendar which usually accompanies my programs (e.g. micro-cycles and meso-cycles) because the whole concept of this program is to have a very loose structure.

Take a look at the graph above.

You’re going to follow this classic bodybuilding-style framework for the next 6-weeks:

• Monday: Chest, arms and abs
• Tuesday: Legs and abs
• Wednesday: Back and abs
• Thursday: Shoulders
• Friday: Biceps and triceps
• Saturday: Full-body
• Sunday: Off

The Workouts Look Different To Other Russ Howe PTI Programs?

You’re damn right they do!

In order to “embrace the chaos” I decided to delete the usual layout of my workout programs (e.g. graphs and tables) and write Chaos Theory in the style of my popular Daily Trainer workouts.

It’s a stripped back approach which most website members love, and I figured it fits the nature of this program to a “T”.

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