Legs Wont Grow?? (Or any other body part) Try This AKA Layne Norton's Wrkout

[warbird00]

Originally Posted by thursday22dp

Ok , After this upcoming week I will be switching into this routine from my 5x5.

I deloaded about 3 weeks ago, do I need to take time off before switching into this? Maybe do Mon and Wed for next week then take the rest off?

Oh and so if the 5x5 and 3x5 is straight sets, are the 3x10-12 also straight sets or ramped?

well i always take a week off every 8-12 weeks.

And the 3x10-12 can be straight or ramped, wahtever u prefer

[thursday22dp]

Thanks man, I will start either next week or the week after. Will post results!

[thursday22dp]

Originally Posted by gkizzle3622

I editted the routine a little bit.

Basically i switched the order around so that the days of upper body hypertrophy could have more rest by putting the hypertrophy legs between them.

I also changed a few of the lifts and sets.

I believe it is now more efficient.

Please feel free to critique it as it will only help.

I'm currently starting this along with a strict high protein clean bulk diet of roughly 3500 calories and 250 grams of protein a day.
I am stacking it with White Blood, Purple Wrath, Green Bulge, Muscle Milk, ON 100% Whey, Fish Oil, & Multi-Vitamin

i'll keep it updated.

Sunday: Cardio

Monday: Upper Power
-5x5 for all lifts
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Tuesday: Lower Power
-5x5 for all lifts
-Squat (full range of motion)
-deadlifts
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Wed: Cardio

Thursday: Hypertrophy Chest/Arms

-DB Incline Bech 3x8-12
-DB Flat Bench 3x8-12
-Barbell Close Grip Bench 3x8-12
-Cable Crossovers 3x8-12
-Dips 3x8-12 superset with
-Preacher Curls 3x8-12
-Skullcrushers 3x8-12 superset with
-DB Incline Seated Curls 3x8-12
-Push Downs 3x8-12 superset with
-DB Hammer Curls 3x8-12

Friday: Hypertrophy Legs/Calves

-Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Lying Leg Curls 5x10-15
-Sitting Calf Raise 4x8-12

Saturday: Hypertrophy Shoulders/Back/Traps

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Lateral Raises 2x10-15
-Reverse Flys 3x10-15

I will be doing this as well but with a few changes.

Removed one set of curls, swapped deads for SLDL's and the lat pulldowns for Pullups/Chinups.

[Maxmonzter]

monday: power upper

flat db bench press 3x5
bb rows underhand grip 3x5
db shoulder press 3x5
db shrugs 3x5

tuesdayower lower

squats 3x5
stiff leg deadlifts 3x5
seated calf raises 3x5

wedff/cardio

thursday: hypertropy chest,bicep,tricep

incline db bench press 4x8-12
flat db bench press 4x8-12
incline machine press 4x8-12
db fly?s 4x15

db curls 4x8-12
bb curls 4x8-12
hammer curls 4x8-12
db preacher curls 4x15

lying e-z bar extension 4x8-12
one arm db extension 4x8-12
pushdown 4x8-12
kickbacks 4x15

friday:hypertropy shoulders,back,traps

smith?s shoulder press 4x8-12
db laterals 4x8-12
db rear laterals 4x8-12
cable front raises 4x15

pulldowns 4x8-x12
cable rows 4x8-12
v handle pulldowns 4x8-12
BB rows underhand grip 4x8-12

bb shrugs 4x8-12
db shrugs 4x8-12

saturday:hypertropy legs,calfs

squats 4x8-12
leg press 4x8-12
lunges 4x8-12
leg extension 4x15

stiff leg deadlifts 4x8-12
leg curls 4x15

calf raises on leg press 4x15
seated calf raises 4x15

sundayff

[warbird00]

looks good man, only chance i would make is for lower power do more calves cause calves usually need more punishment then any other body part!

[burke]

hey warbird wonder what you thought about this... say my overall goal is hypertrophy (not concerned with strength that much) what about going into the 6-8 rep range on power days.. then 8-12 rep range on hypertrophy days. My thought on this is that if my goal is hypertrophy I don't really see a need to drop as low as 3 reps?

[warbird00]

Originally Posted by burke

hey warbird wonder what you thought about this... say my overall goal is hypertrophy (not concerned with strength that much) what about going into the 6-8 rep range on power days.. then 8-12 rep range on hypertrophy days. My thought on this is that if my goal is hypertrophy I don't really see a need to drop as low as 3 reps?

The whole theory behind this program is to use the power days to get u stronger so that u can lift more weights on the hypertrophy days so it indirectly increases ur size.

i would just stay like 5-8 reps i guess

[thursday22dp]

Warbird, I planned on doing this next week however I work saterday and sunday and my gym which is a hole in the wall powerlifter gym is only open till 4pm and 1pm so I cannot lift on those days.

I have large legs genetically and am happy with the size of them so my plan was to remove the Hyper leg day since after 2 weeks I will be at school with a brand new multi million dollar gym so that will not be an issue.

How should I go about setting up the routine eliminating the hyper leg day?

Mon: Power Upper
Tues: Power Lower
Wed: cardio
Thurs: Hyper Chest/arms
Friday: Hyper back/shoulders etc
Sat:cardio
Sun:rest

Ideas?

[MB13]

I'm doing your training split and worked out lower body on Tuesday. I did Deadlifts though and now my back is still quite soar. It's Thursday today, should I just fight through my chest/back workout even though its still soar, or just do shoulders/arms and do chest/back on saturday.

Like I can fight through the soarness and still have a good back workout but I don't know if that's counterproductive. Ie/ working out a muscle if its not yet healed. Although it has been 48 hours...

[warbird00]

Originally Posted by thursday22dp

Warbird, I planned on doing this next week however I work saterday and sunday and my gym which is a hole in the wall powerlifter gym is only open till 4pm and 1pm so I cannot lift on those days.

I have large legs genetically and am happy with the size of them so my plan was to remove the Hyper leg day since after 2 weeks I will be at school with a brand new multi million dollar gym so that will not be an issue.

How should I go about setting up the routine eliminating the hyper leg day?

Mon: Power Upper
Tues: Power Lower
Wed: cardio
Thurs: Hyper Chest/arms
Friday: Hyper back/shoulders etc
Sat:cardio
Sun:rest

Ideas?

Yeah just do that, sounds good!

Originally Posted by MB13

I'm doing your training split and worked out lower body on Tuesday. I did Deadlifts though and now my back is still quite soar. It's Thursday today, should I just fight through my chest/back workout even though its still soar, or just do shoulders/arms and do chest/back on saturday.

Like I can fight through the soarness and still have a good back workout but I don't know if that's counterproductive. Ie/ working out a muscle if its not yet healed. Although it has been 48 hours...

do chest/back saturday.

[TheMan249]

Originally Posted by warbird00

So here is my program, it is a lot less volume than Layne cause i cant handle that much!! Also since Layne has never exactly detailed his program exercise by exercise, or set by set, this is my interpretation, and it has been working great!

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat (ATG)
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bench 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Hack Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Sitting Calf Raise 4x8-12

Saturday: Off (cardio if you want)

There it is folks, the program i do. For me this is a **** load of volume, cause i had been doing Max OT for like 6 months before this. Adjust volume for whatever your volume can handle.

hey i love your workout im about to start it tommorow but i had a couple of questions....for lower power do u have to do stiff legged dead lift or could you do it normal and whats the advantage doing it romanian? also when you super set an exercise with another exercise does that just mean as soon as your done the first exercise you go and do the 2nd one? thanks alot man!
o and sorry one last thing u said that 5x5 is better suited for gaining mass because of recovery but wouldnt it make sense that the less u do the better youll recover from it? please let me know thanks alot!

[warbird00]

Originally Posted by TheMan249

hey i love your workout im about to start it tommorow but i had a couple of questions....for lower power do u have to do stiff legged dead lift or could you do it normal and whats the advantage doing it romanian? also when you super set an exercise with another exercise does that just mean as soon as your done the first exercise you go and do the 2nd one? thanks alot man!
o and sorry one last thing u said that 5x5 is better suited for gaining mass because of recovery but wouldnt it make sense that the less u do the better youll recover from it? please let me know thanks alot!

I woudlnt do reg DLs cause ur trying to focus on your hamstrigs. You can do SLDO or Romanian DL, its just preference

yeah supersets are just 2 lifts in a row with no rest, usually opposites like biceps then triceps

i never said 5x5 was better. You just get more recover with 5x5 cause its 3x a week and low volume

[riprock]

Any testimonials in regards to results obtained by following this program yet? I'm interested in perhaps giving it a shot...

[TheMan249]

i got u man! thanks alot bro! o and can you do regular dips and mayb db curls at the end of the hypertrophy arms/chest day? i dont have a problem with machines i just thought more free weight work was better?

[str8flexed]

Just thought I'd let you guys know. I just released my DVD: Layne Norton Unleashed and much of the DVD is devoted to covering this training style in depth. You can find it here: http://www.scivation.com/store/index...products_id=53

For information about how to purchase an autographed copy please email dvdunleashed@gmail.com

here is the trailer for the DVD:



to see reviews for the DVD go here: http://biolayne.com/forum.htm

[warbird00]

I encourange everyone to check out Layne's DVD. It talks a lot about his training style and explains it a lot better than I do in this thread. Also his training differs a little than my interpretation so if you wanna know exactly what he does get the DVD

[sXeWarrior]

I've been doing this routine for about 6 weeks and it is so great! I am up to about 212. I was around 202 when I started. All of my lifts went up. Only thing is I feel sore a lot more than usual, but its worth it!

Thanks Layne and Warbird00!

[str8flexed]

Originally Posted by warbird00

I encourange everyone to check out Layne's DVD. It talks a lot about his training style and explains it a lot better than I do in this thread. Also his training differs a little than my interpretation so if you wanna know exactly what he does get the DVD

Thanks buddy, I also want everyone to know that the pre-order is over but you can now get the DVD through my website but here is the direct link: http://www.scivation.com/store/index...products_id=53

[TheMan249]

hey warbird i did my power upper day yesterday and i found when i tried benching 155 i got it for 5/5/4 and i wasnt sure if i could do the last 2 sets do u think i should take longer breaks? or do u think i should lower the weight?

[warbird00]

Originally Posted by TheMan249

hey warbird i did my power upper day yesterday and i found when i tried benching 155 i got it for 5/5/4 and i wasnt sure if i could do the last 2 sets do u think i should take longer breaks? or do u think i should lower the weight?

Well if u dont think u could get atleast 3 reps in lower the weight

sorry for the wait on the response, didint seee the bump

[Spottydog]

Would it be okay if I posted a workout sample for critique here?

[warbird00]

for sure, go ahead

[Majjb]

So which routine gives you faster results Ripptoes or Laynes ??

[ddzc]

Originally Posted by Majjb

So which routine gives you faster results Ripptoes or Laynes ??

I'm wondering this as well, which routine will give larger results?

[warbird00]

depends on a million factors, impossible to say

[AndrewChan]

Warbird, I just want to say this is one of the greatest threads ever. i read through each page, almost line by line. I'm definitely going to try this out in a few weeks. Currently I'm doing MAX OT for a couple of more weeks. I'm definitely not growing with the whole once a week thing.

I even ordered Layne's DVD after I read your thread.

Did you get to watch it yet?

Thanks again man.

[warbird00]

yeah ive watched it, its great and goes a lot more in depth into his traning methods

glad u liked my write up

[AndrewChan]

Any other training DVDs you recommend?

[sXeWarrior]

Bumping the best workout program I've ever used.

[warbird00]

Originally Posted by AndrewChan

Any other training DVDs you recommend?

Naw, i have never really watched another bbing DVD, besides random clips on youtube.

Originally Posted by Poopstains

Bumping the best workout program I've ever used.

thanks man