Tri-Phase Training Thread- Post all questions and comments here

[AllDai]

Originally Posted by AllDai

Hey, I am very excited to begin this workout once I finish my current routine. However, I have one question I would like to get cleared up. For the first phase it says 6-10 reps, and you reccomend we keep the same weight. If you can do 10, then you should move up, if you get 6 then it's fine. I understand all that.

So lets say for bench I know I can put up 175 for around 6-10 reps. For the first set say I do 6 reps and the sixth was really tough and slow, should I stop, or try to get the 7th rep and most likely fail? And do that for every set? Go to failure, or just stop one shy when I know I probably just got my last rep. Sorry if that's confusing. Any input is greatly appreciated, as this program truly looks awesome! Thanks!

Sorry for bumping my own question, any input is appreciated!

[chriskeith03]

I was wondering if I could switch up the training days for phase 3. As in, switch Friday with Monday just because more people are in the gym Monday than Friday and I'll be able to get to the stations better without waiting.

[farquezy]

This says each phase should be 3 weeks, but in the video Mark says it should be 4 weeks.
I'm confused.
Also, after im done with the tri-phase program, can i do it again but use different workouts and just keep doing this all my life?

[Chicago1287]

Originally Posted by farquezy

This says each phase should be 3 weeks, but in the video Mark says it should be 4 weeks.
I'm confused.
Also, after im done with the tri-phase program, can i do it again but use different workouts and just keep doing this all my life?

Each phase is 4 weeks according to the program Derek has me on...not sure why the one in this thread is different.

[farquezy]

Originally Posted by Chicago1287

Each phase is 4 weeks according to the program Derek has me on...not sure why the one in this thread is different.

thanks, but can i keep doing tri phase for my whole life but just change the workouts around every time i start a new tri phase
or should i do triphase every like 3 months and go to normal workout at the end of it?

And last, if there is a workout im having a hard time with, can i change it with another that works the same muscle?

[farquezy]

hate to bump my own questions, but really dont have the time to go looking around for it.

[Chicago1287]

Originally Posted by farquezy

thanks, but can i keep doing tri phase for my whole life but just change the workouts around every time i start a new tri phase
or should i do triphase every like 3 months and go to normal workout at the end of it?

And last, if there is a workout im having a hard time with, can i change it with another that works the same muscle?

I'm not a professional but I don't see why not. With a lot of threads on here, I see people asking if they can replace a workout with another one and Derek and other Scivation members are saying it's fine. Hell, I can't even do Squats or Deadlifts right now because of a lower back injury that I had 2 years ago (yes I STILL have pain), so I switch those with different exercises.

And my opinion is as long as you keep progressing with a program, there's no reason to change to a different one unless you find something that works better for you.

[coronarona]

Originally Posted by farquezy

thanks, but can i keep doing tri phase for my whole life but just change the workouts around every time i start a new tri phase
or should i do triphase every like 3 months and go to normal workout at the end of it?

And last, if there is a workout im having a hard time with, can i change it with another that works the same muscle?

I've read a lot about the Tri-Phase program on here and from Derek's E-Books and I'm pretty sure that there is a 9-week program as well as a 12-week program, so doing 3 weeks vs. 4 weeks depends on which program you decide to stick with.

As far as repeating this process, they (Derek & others) say that you can definitely keep on doing it. Taking a week off after phase 3 and going back to phase 1 w/out switching up any exercises is fine because your body is still trying to adapt to a new routine every 3 or 4 weeks. Swapping out a single exercise here and there should not be a problem.

Best of luck (i start phase 3 in a couple days)

[Cronos1247]

Quick question on the program, I ran it once on a caloric surplus with great results. Right now I'm switching over to a cut and I've just entered the Intensity Phase of the program. Should I continue on and run Tri-Phase as laid out even though I'll be in a deficit and working with very low reps on this phase? I was thinking of sticking with the same split but upping the reps to 8-12 for half of the week. Essentially a strength/hypertrophy split.

[lunke]

Either I'm short legged, long armed or the squat rack I use for these has the lowest level to set the bb, just above my knees.

The motion seems abbreviated, Two questions: How small is the move supposed to be? If I need further extension, could I use a Smith Machine? Thanks

[Ivda]

I just finished my first week of phase 1. Its really nice i think but i got a question, how do i warmup on phase 2? give me a tip thanks.

[TheBigRigatoni]

Originally Posted by Ivda

I just finished my first week of phase 1. Its really nice i think but i got a question, how do i warmup on phase 2? give me a tip thanks.

same way on phase #1...give yourself at least 2-3 warm up sets..but don't go to failure...

http://forum.bodybuilding.com/showpo...&postcount=242

[msdmsd]

In phase 3 workout 4 weak point the rep scheme is 3 x 4,8,12 can someone clarify what this means? Is this 3 x 4 for week 1, 3 x 8 for week 2, and 3 x 12 for week 3?

[Carlito99]

Originally Posted by msdmsd

In phase 3 workout 4 weak point the rep scheme is 3 x 4,8,12 can someone clarify what this means? Is this 3 x 4 for week 1, 3 x 8 for week 2, and 3 x 12 for week 3?

3 sets for the exercise. First set: 4 reps. Second set: 8 reps. Third set: 12 reps

Weak point training doesn't HAVE to be done with that rep scheme. It's more of just an example

[farquezy]

Hey guys just finished my 4 weeks of phase 1
I have question on phase 2
Is it only 3 weeks? in video he said "6 reps, 4 reps, and finish with 2 reps"
And i do highest weight, and i do 3x6 week one, 3x4 week two, and 3x2 week three?

Sounds kind of weird, i guess now since first day and last day its same muscles i have to rest for 2 days? uhh.
Can i wait till monday to start this or should i start phase two immediately

Only 4 workouts? like seriously? i have a problem with the only 6 you did during phase 1, but i guess 4 workouts is enough? I dont see myself getting sore at all doing this

BTW, IM FOLLOWING THIS VIDEO ONES THEY POSTED, THE THIS WRITTEN ONE

[farquezy]

bump, anyone out there?

[retorq]

Originally Posted by farquezy

Hey guys just finished my 4 weeks of phase 1
I have question on phase 2
Is it only 3 weeks? in video he said "6 reps, 4 reps, and finish with 2 reps"
And i do highest weight, and i do 3x6 week one, 3x4 week two, and 3x2 week three?

Sounds kind of weird, i guess now since first day and last day its same muscles i have to rest for 2 days? uhh.
Can i wait till monday to start this or should i start phase two immediately

Only 4 workouts? like seriously? i have a problem with the only 6 you did during phase 1, but i guess 4 workouts is enough? I dont see myself getting sore at all doing this

BTW, IM FOLLOWING THIS VIDEO ONES THEY POSTED, THE THIS WRITTEN ONE

I'm finishing up phase 3 this week. This is my second time thru.

Phase 2 I did 6 rep max one week, 4 rep max the next week, 2 rep max the last week. 3 weeks total.

The start of your week isn't really important, as long as you are consistant. this time thru triphase my Monday workouts weren't Mondays ....

The volume is lower in phase 2 BUT the reps per exercise should be lower and the weight much heavier. I have a spreadsheet of my workouts that I might be willing to cut up and post as a guide.

[solidus2k3]

I've done tri-phase before and want to do it again for next bulk. Can i switch the load and frequency phases with each other?

[farquezy]

Do we just do 3 sets of 4-6 for all 4 weeks of phase 3 for the video tri phase found here? http://www.bodybuilding.com/fun/triphase.htm

[leanandme]

I like the 4 exercises and 4 sets for chest 8-12 reps great pump? I usually train by body part not full body. Why full body?

[ericpad]

Just started the Tri-phase - 9 week version yesterday. I did day 2 of the volume phase today.

the program is available at the scivation website under the books link.

I love it so far. It seems to be the perfect amount of volume with the absolute right exercises. I've read lots of posts from people who have used this program with great results.


I'll post back soon with the journal / log I started.

[Spottydog]

Originally Posted by leanandme

I like the 4 exercises and 4 sets for chest 8-12 reps great pump? I usually train by body part not full body. Why full body?

Greater energy turnover.
Variation.
Frequency.
And a Harvard study shows people who trained 4 sets/bodypart 3x/wk in this fashion gained 300% more lean mass than those who did 12 sets/bodypart just once.
Need I say more?

[TheUnderdog]

sorry if this is a repeat question but what do you guys do on the 4 and 2RM days if you don't have a workout partner or trainer? sometimes I hit the gym late or early and there are few people around to spot me...or who I would feel comfortable spotting me i should say...

[muirsy88]

I'm either completely retarded or missed it somewhere, but are there rest days in the program? (Phase 1). Or on day 5, do you simply go back to workout 1 and continue from there?

Also, how many times per week should abs be trained?

Thanks a lot

[revoman]

Phase 1 is on, on , off , on ,on , off , off . I'm doing abs twice a week .

[solid252]

My question is in regards to workout frewuency. I see so many articles and theories saying that natural bb'ers should be doing a Sporto/Layne type routine which is power/hypertrophy. Team Scivation believes mostly in one body part a week from what I have read so far. What do you guys think? Is hitting each bodypart twice a week a more optimal way to gain muscle?

[Dedicated37]

Originally Posted by solid252

My question is in regards to workout frewuency. I see so many articles and theories saying that natural bb'ers should be doing a Sporto/Layne type routine which is power/hypertrophy. Team Scivation believes mostly in one body part a week from what I have read so far. What do you guys think? Is hitting each bodypart twice a week a more optimal way to gain muscle?

See what works for YOUR body. Go with what provides you with "consistent" growth.

[vgalvan18]

Hey, I was wondering what you thought about squatting three times a week during phase 3?

[Lando33]

Originally Posted by vgalvan18

Hey, I was wondering what you thought about squatting three times a week during phase 3?

As the program says, you can choose the same exercise BUT I reccomend different exercises because different angles and movements hit the muscle differently and if you are working a muscle 3x in a week, variety is a very good thing!

[foleytnt]

During Phase 1, does anyone else find that their military press / db press is affected by the bench press and incline db press? I find I have to drop the weight really low to get into the 6-10 rep range..