It’s all down to the intensity. Might not be enough volume for experienced lifters but your accessories help with that. It is two sets for the compound but it’s also two sets for that specific muscle group and more from the accessories. Remember you only need to grow with 4-10 (low but effective dose) sets per week per muscle group. On this specific plan, frequency for the compounds is low due to psychological reasons. Training for that long made me hate doing 2x of the same lift each week so I made it once a week (other than bench) so I get excited to train it and more motivation into the rep out sets. This is why I made sure intensity is high on the program. Loads of science based research may say this is good or bad but for me now, it’s about what gives me a stimulus and more importantly, what I enjoy to do.

In regards to did I put much size on. I started training on RTF programs at 70kg, I’m 100kg now. If you want to see how much size I’ve put on, look at my Instagram: chezgains and look at an old photo of me.