Rollin' 30s: Build Massive Chest With Volume-Based Program!

The program that I am about to present to you is no walk in the park and definitely isn't low volume. Try the following high volume workout along with the supplementation stack provide and watch your growth go through the roof!

I respect the heck out of the greats of the past like Mike Mentzer. Although, upon the release of this article he will probably be rolling over in his grave or might even haunt me.

The program that I am about to present to you is no walk in the park and definitely isn't low volume. It is anything but. This program is based less on weights and intensity and more on the overall volume of the workout.

Marc And Derek
Enlarge Click Image To Enlarge.
Authors, Marc Lobliner
And Derek Charlebois.

Put down your tutu and exchange your leotard for some cut-off jean shorts and work boots, we are about to get 1980's Flex magazine up in this place. It's time to turn up the volume Scivation-style!


Rollin' 30's means that after you are done with your work sets on a given compound exercise, you crush it with 30 reps done in a fashion of your choice. The choices are:

  • 10 sets of 3
  • 3 sets of 10
  • 2 sets of 15
  • 6 sets of 5
  • 5 sets of 6

The variation that you do will be whatever you feel like. This is where an old Weider Principle, Instinctive Training, comes into play. Instinctive training is listening to your body and doing what feels right at that moment in time. An example of this would be going into the gym to work chest but having nothing planned and just do what feels right.

In the case of Rollin' 30's you get to choose how you will perform the targeted reps. If you feel like going heavy then perform the 10 sets of 3 reps. If you feel like going light then perform the 2 sets of 15 reps. Listen to your body and choose the sets and reps that feels right at that moment.

dot What Weight To Use? dot

      Before I get 500 emails asking what weight and what percent of

1RM max

      to use with this program, I will state now that IT DOES NOT MATTER! This is a volume program, so overall volume is the key.

Marc And Derek
Enlarge Click Image To Enlarge.
Overall Volume Is The Key.

    Obviously, do a weight that is challenging and you will see what kind of weight I use when I lay out an example below, but it is up to you to determine what weight to use. If you cannot get all prescribed sets with the weight that you started with, feel free to lower the weight and be sure to complete all 30 reps. This is the key!

dot The Example dot

      For chest, we will do a


      scheme at the beginning and once you have gone as high as you can go, adjust the weight for your Rollin' 30's and get to pumpin'!

This is the workout that I did last time for chest:

Bench Press

          135 x 15

          225 x 15

          275 x 12

          315 x 6

          375 x 2

Rollin 30's

          255 x 6 for 5 sets

Dumbbell Flyes

          60 x 15

          80 x 15

          100 x 6

Machine Bench Press

          3 sets of 15

      You can also do this for any other body part. Here are the exercises per body part:

Shoulders:Smith Machine Shoulder Press
Biceps:Barbell Curls
Triceps:Close Grip Bench Press

      Depending on


      , you can do this every workout if you'd like for 6-8 weeks. At the end of 6-8 weeks, you can switch to another training style like

Tri-Phase Training


Tri-Phase Training!
In this first episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Training, doing a Back and Traps volume workout on Day One!
[ Click here to learn more. ]

dot Tri-Phase Training dot

Click The Play Button To Start The Video.
Or Download Here:

WMV (31.2 MB) - Video iPod (68.2 MB)

dot Example Split dot

      I am a volume guy and I like to train six days per week, but you can place this into any split, be it a 3-day, 4-day or 5-day split. Here is what I prefer. I do




      on alternating days.

Day One:Legs
Day Two:Chest
Day Three:Back
Day Four:Shoulders


Day Five:Hamstrings
Day Six:Arms

Marc And Derek
Enlarge Click Image To Enlarge.
Mark Lobliner And Derek Charlebois.


We recommend cardio year round, regardless of what weight training program you are on. Endurance A.K.A. cardiovascular training improves the heart's ability to pump blood and increases oxygen uptake into cells.

A "fit" person also burns more fat at rest and during exercise than an unfit person. Bodybuilders use cardiovascular training mainly as a means to increase caloric expenditure thereby increasing fat loss or decreasing fat gain. By doing cardio year round you will increase your body's capacity to burn fat at both rest and exercise. Let's discuss what type of cardio to do.

Cardio For Bodybuilders!
While dieting for a bodybuilding competition, the ultimate goal is to lose body fat while maintaining the amount of muscle you have. Here are some sample routines to make sure you get adequate cardio.
[ Click here to learn more. ]

dot Low-Moderate Intensity Cardio On Weight Training Days dot

      As stated in the intro, bodybuilders primarily use cardio as a means to increase their caloric expenditure (Cardiovascular training has a TON of other health benefits, but we will not touch on those benefits here). The use of low-intensity cardio, done either pre or post weight training, allows one to burn more calories while not hampering recovery.

Low-intensity cardio is not as strenuous on the body as high-intensity cardio or high-intensity interval training (HIIT). It would be very hard for someone to complete a HIIT session pre weight training as it would decrease your performance when lifting weights, or to complete the session post weight training as it would be very fatiguing.

What Is Considered Low Intensity Cardio?
I'm curious as to what most of you define low intensity cardio to be. I like to go for a run in the morning, for 3-4 miles at a very slow pace- probably 8 minutes per mile. I ask this because I'm wondering if I'm negatively affecting my ability to gain muscle, or if I'm ok with this level of intensity in terms of cardio. - WhiteCollarBoy.
[ Click here to learn more. ]

      We want to keep the body healthy and


      free. If you get injured, then your workouts will suffer or cease altogether. Therefore, I feel it is more practical to perform low to moderate intensity cardio on weight training days.

Now one could perform their cardio separate from their weight training, but for most that would mean two trips to the gym, which is impractical; Hence my recommendation to perform cardio pre or post weight training.

Cardiovascular Articles:

Whether you choose to do your cardio pre or post weight training is a personal preference. Remember, your main goal is to hit it hard in the weight room. If doing cardio pre weight training decreases your performance then it would be better for you to do it post workout.

If you find that you are too tired to do cardio post weight training or simply find you become too bored and do not finish your cardio session, it would be better for you to do your cardio pre weight training.

dot High-Intensity/HIIT On Non-Weight Training Days dot

      High-intensity cardio stresses both the aerobic and anaerobic energy systems. The anaerobic energy system is what is stressed during weight training. Putting too much stress on the anaerobic system and hampering recovery is one reason why I do not recommend performing weight training and


      on the same day. Obviously running at 6 mph will burn more calories than running at 3 mph, but one has to balance their activities to allow for proper recovery.

There are two main types of high-intensity cardio: Continuous and Interval Training. Continuous high-intensity cardio would be running at a high speed on the treadmill or elliptical machine for a long duration (i.e. 5+ minutes).

What Type Of Cardio Do You Prefer?

Low Intensity
High Intensity

      Interval training involves alternating periods of work and rest (or lower levels of work). For example,


    a 100 meter sprint then walking back to the start, resting, then repeating could constitute HIIT. HIIT is more intense than high-intensity continuous cardio and much more intense than low-intensity cardio.

Supplements & Diet

This diet works very well for bulking OR cutting diets!

As for supplements, we will focus on workout nutrition. We always recommend Scivation Xtend and Vasocharge. Why? Well, we believe that Xtend is the best supplement ever made and we love the effects and results that Vasocharge gives us. Here is a quick write up on this advanced workout nutrition stack.

dot Scivation Workout Nutrition StackTM-Xtend + VasoCharge dot


      has made pre-workout supplementation a thoughtless endeavor.

Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the skin-bursting pumps, mind-blowing energy and unbelievable endurance to help you attack the weights like a beast.

Workout Nutrition Stack SciVation Presents:
Workout Nutrition Stack

While many people overlook the power of workout nutrition, with the Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and grow like never before.
[ Click here to learn more. ]

      Then imagine if you could fuel your muscles during your workout to encourage lean muscle growth and endless energy with enhanced


      . If you're like anyone here at Team Scivation, this is a dream come true. Time to stop dreaming.

Scivation Xtend is the ultimate pre, during and post workout formula ever created. It has even created its own category - Workout NutritionTM. Scivation VasoCharge, formerly known as Vasocharge, has become the standard in pre workout supplementation featuring Beta Alanine, NO Enhancers, Mental Performance Boosters and the VasoRushTM Blend.

VasoRushTM Blend
Citrulline Malate, L-Arginine Alpha KetoGlutarate 2:1, (Di-L-Arginine)-L-Malate, Citric Acid, (Di-L-Arginine) Orotate

      Scivation now gives it to you in one complete stack at an unbelievable price. The Scivation Workout Nutrition Stack


      is here, and it is time for you to get your swole on.

Fatigue and increased protein breakdown (catabolism) are two of the main causes of poor performance and lack of growth/progress for bodybuilders and fitness enthusiast.

If you do not have the energy and drive to lift harder and heavier each workout then you will not grow. If you leave protein breakdown levels unchecked and allow muscle breakdown to occur during a workout then you will not grow.

+ Click To Enlarge.
Marc Lobliner & Derek Charlebois.

      Without proper workout nutrition you will not grow and progress and the rate you could with sufficient diet and supplement strategies. Scivation has taken the guess work out of workout nutrition and created a supplement combo that will increase your energy and performance, delay fatigue, and decrease protein breakdown while increasing protein synthesis (the key to muscle growth).

It's time to start taking your workout nutrition (pre and during workout) seriously and supplement with the Scivation Workout Nutrition Stack - Vasocharge + Xtend!

dot Scivation Vasocharge dot

      We have formulated

Scivation Vasocharge

      around ingredients that are scientifically proven to increase performance and muscle growth. Vasocharge contains synergistic ingredients that work together to take the results you will see to the next level and beyond.

Creatine + Citrulline Malate

          Synergistically increases performance

Creatine + Beta-Alanine

          Synergistically increases performance and lean mass gains

Citrulline Malate + Arginine

          Increases blood flow and amino acid deliver to skeletal muscle, leading to increased protein synthesis (muscle growth)

Tyrosine + ALCAR + Caffeine + D,L-Phenylalanine

          Increases energy and mental focus while delaying fatigue, allowing you to workout harder and longer.

VasoCharge SciVation Presents:

Scivation has made pre-workout supplementation a thoughtless endeavor. Imagine if you could take the scientifically-proven, synergistic ingredients to guarantee you have all bases covered and to assure that you get the skin-bursting pumps, mind-blowing energy and unbelievable endurance to help you attack the weights like a beast.
[ Click here to learn more. ]

      Vasocharge is formulated to allow you to increase the intensity of your workouts while delaying fatigue, which results in greater progress being made. Vasocharge increases energy production and power output, decreases H+ accumulation and fatigue, and increases blood flow and the deliver of

amino acids

    to skeletal muscle, making it an all-in-one pre-workout powerhouse.

dot Scivation Xtend dot

      We have formulated

Scivation Xtend

      to increase protein synthesis,


      , and performance using a precise blend

Branch-Chained-Amino Acids



      , and

Citrulline Malate

      . BCAA are a must have for workout nutrition. In summary, the metabolic roles of the BCAA Include:

      • Substrate for energy production
      • Substrate for protein synthesis
      • Precursor for the formation of other amino acids
        • Primarily Alanine and Glutamine
      • Metabolic signals (Primarily Leucine)
        • Stimulates protein synthesis through insulin secretion/activation of the PI3K pathway
        • Stimulates protein synthesis through activation of mTOR
        • Stimulates leptin expression in adipocytes through activation of mTOR

Xtend was formulated to give the body what it needs during exercise. As you exercise, the body increases the demand for various nutrients and if the body is not fed those nutrients, it must obtain them from other sources (i.e. breakdown of skeletal muscle to obtain amino acids).

Both BCAA and Glutamine oxidation/demand is increased during exercise. In order to meet this increased demand for BCAA and Glutamine, the body breaks down muscle protein.

Xtend SciVation Presents:

Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.
[ Click here to learn more. ]

      The goal of weight training is to increase protein synthesis. In order to gain muscle mass, protein turnover (protein turnover = protein synthesis - protein breakdown) must be positive. An increase in protein synthesis from weight training can lead to an increase in muscle mass.

Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.

      If we are increasing protein breakdown during training, we are decreasing the training session's overall anabolic effect and limiting muscle growth.

BCAA supplementation has been shown to not only increase protein synthesis, but also to decrease protein breakdown. By supplementing with Xtend during your workouts you are creating an ideal environment for muscle growth. Xtend Product Guide
Click The Play Button To Start The Video.

      What all this means is ingesting BCAA primes your body for growth by increasing protein synthesis and energy production in muscle. All of these actions are beneficial to an athlete and should not be overlooked.

There is endless research backing BCAA supplementation as part of one's workout nutrition. In addition, the citrulline malate found in Xtend increases atp/energy production, delays fatigue, and increase blood flow and amino acid deliver to muscle and the glutamine promotes increased recovery.

dot Vasocharge + Xtend dot

      By combining




      pre-workout you prime your body for heightened performance and anabolism. Our pre-workout recommendation (taking 15 minutes pre-workout) is:

      • 1 Serving Vasocharge
      • 2 Scoops Xtend

You should follow this up during your workout by sipping 4-8 scoops of Xtend throughout your entire workout. This will ensure protein synthesis levels stay elevated and your body is primed for growth.

Marc And Derek
Enlarge Click Image To Enlarge.
Marc Lobliner And Derek Charlebois.

    While many people overlook the power of workout nutrition, with the Scivation Workout Nutrition Stack you can be ensured that your body has the nutrients and substrates it needs to performance better than ever and grow like never before.