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I've ran 8x8 in the past but the results certainly weren't any better than traditional 4x8-12 rep training.

good luck OP

Yep I'm running FT basic, which hits muscles 3 times a week.

It's a very intense program and was obviously inspired by DC and TT.

So far I'm really enjoying it and have made some decent gains....

Sorry OP, that routine sucks.

If you're going to follow PHAT, follow it properly. Either:

Monday upper strength
Tuesday lower strength
Wed off
Thursday back/shoulders volume
Friday legs...

Chest
Back
Shoulders
Legs
Arms

It looks ok, although shoulders could do with a bit more volume. I'd add an additional exercise such as lateral raises on the hypertrophy days.

Remember, the formula for muscle growth is volume,...

What did your workout look like?

Hi everyone,

I want to share this leg workout me and a few gym buddies have been doing the past couple of weeks.

It is by far the hardest leg workout I have ever done!

1) leg curls...

Thanks OP

Do this twice a week for 12 weeks, working in the 6-8 rep range and ensuring 3 second negatives every rep:

Incline barbell press 4 sets
Weighted parallel bar dips 3 sets
Flat flyes 3 sets ( 8-12...

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge,...

Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge,...

Bump for this excellent write up.

I've trained with quite a few natural bodybuilders over the years, many of whom compete in local shows. None of them do full-body routines.

Just sayin...

LOL

"How to stay in shape while governing a state" - Arnie

"I know exactly how much weight is on the bar" - Dexter

"Meet Mr Olympia" - Kamali

cashews, almonds, natural PB

I did one yesterday as well.

Ok so as I mentioned in my first post, the program consists of 2 upper body workouts (Monday and Friday) and one lower body workout (Wednesday) per week.


Monday
1. Horizontal pushing movement...

So now I've showed you the progression for the major compound lift (ie the intensity portion of the program), now I'll show you the set and rep scheme for the volume component of the program.

For...

So as I said, intensity is ramped for three consecutive weeks on one or two major compound exercises each workout. This is how the weekly increases work, using bench press as an example.

So just...

Ok now the way the program works is you train for 3 consecutive weeks by ramping intensity for one or two exercises per workout and ramping volume for the other exercises, followed by a deload on the...