I have had some good results from your program, I was going to email you again soon. I was just wondering if you felt it was feasible for me to modify the program slightly for my new arm specific goal.
I was hoping to drop the squat day completely and do extra arm work, or is this overkill?
I could perhaps still have squats as an accessory on the new day, or an accessory on the lift day.
I was hoping it wouldn't overtrain me if I did an every other day workout, or even.. down to 3 times a week.
I thought I'd message here first in case you thought it wouldn't work, so I dont clutter up your inbox. Thanks.
Dropping squats?
Unless you physically cannot do them, you should be squatting.
Why not just throw in some accessory for your arms AFTER your squats or add a bit on your other days?
Voluntarily dropping one of the best exercises around is just plain crazy.
Lifting heavy things and makin' movies.
My Training journal and other forms of insanity http://forum.bodybuilding.com/showthread.php?t=143200343&p=849423203#post849423203
Well, I just finished my micro 3 and suddenly found that I forgot the way AMRAP set must be done on 3rd and 4th micro. So I did 2 core sets by 4 reps and then AMRAP set like did it before. Is it OK for estimating my new RM after macro will be finished using this value or it's better to estimate it only with 4th micro values?
Well, I just finished my micro 3 and suddenly found that I forgot the way AMRAP set must be done on 3rd and 4th micro. So I did 2 core sets by 4 reps and then AMRAP set like did it before. Is it OK for estimating my new RM after macro will be finished using this value or it's better to estimate it only with 4th micro values?
ryan suggests calculating your 1RM based off the average between 3rd and 4th micro amrap sets.
Yes, but I've done AMRAP set right after 2 heavy core sets so was having much less power for that..
what macro are you on? you can always estimate 5-10lbs under your 4th amrap. what lift is it?
i wouldnt base it solely off of the 4th micro though. there is usually anywhere from 5-15lbs between my 3rd and 4th 1RM calc's
Plush i think you will be okay with the average. If there is a huge difference between the two mabye just go a bit closer to the 4th micro one. Remember the first time you found your 1rm it was just off of one amrap set. Anyway once you get up to it next time your max will just jump up a bit higher if you are a little low with your estimate this time.
Hey, I'm interested in your type of training after reading about it but I had some questions I haven't seen while lookin through yet.
I prefer flat bench to incline so would I flat BB bench main with supplement incline DB bench be as good as what you said you personally prefer? (incline BB flat DB)
totally fine
Also if I do pull ups as main lift an do them weighted how does that work? Warm up then add weight that brings you to 4-6 reps and calculate 1RM and for it use 60% of what ever percentage you use on the added weight? I.e. say 20lbs is one rep max and you're using 50% for first microcycle you'd add just 10lbs?
no, because on pull ups you have to factor in your body weight. 60% is of your BW + added weight. if this is less than your BW it is suggested to use bands supporting your body to make the lift easier
Also how do you feel about some cardio and abs on off days?
ryan has his own views on this, i believe he suggests light cardio one day and Barbell complexes on the other. Its a highly individualistic thing. If you are bulking i'd avoid large amounts of intense cardio if you are cutting, its better to do it via diet first, but its not bad to add it in.
Doing extra ab work is not a big deal, but probably not a good idea to do too much before squat days and remember to factor in rest
Last is it just 2 supplement lifts per core lift day?
no, buts its a good start. Everyone (including myself) always things they can handle more than they think. but I always do 3 supp exercises on bench and pull days. Sometime on the weekend i will chuck in a few extra if i have timee and am feeling strong. Just don't make things like this a habit unless you are sure you can handle it
answers in bold
Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
Hey, I'm interested in your type of training after reading about it but I had some questions I haven't seen while lookin through yet.
I prefer flat bench to incline so would I flat BB bench main with supplement incline DB bench be as good as what you said you personally prefer? (incline BB flat DB)
Also if I do pull ups as main lift an do them weighted how does that work? Warm up then add weight that brings you to 4-6 reps and calculate 1RM and for it use 60% of what ever percentage you use on the added weight? I.e. say 20lbs is one rep max and you're using 50% for first microcycle you'd add just 10lbs?
Also how do you feel about some cardio and abs on off days?
Last is it just 2 supplement lifts per core lift day?
I've done Macros with the flat BB then incline DB.
I am not as exact on my pull-up/chin-up core lift (don't use the formula including body weight). I started with BW only and as i got stronger it may be BW+10, BW+25, BW+35, BW+45, as my 4 Macro/Core lifts.
I have done cardio on off days when I'm really trying to lose fat quickly...I once did cardio 11 days in a row, but started to find it almost counter-productive with my goals and started to get burned out...That's just me. I wont try to be an expert and give you a good answer on the abs. My guess is if it was abs on an off day, it wouldnt overtax your body and would still be considered an off-day...If its "make-up" for not doing it on training days. I couldn't imagine that would be awful either.
2 is not a set rule for supp lifts. I have done as few as 2 and as many as 5 with weakpoint training mized in.
MY VERY BEST ADVICE WOULD BE TO "BUCK UP" AND HAVE RYAN DESING YOUR PLAN! (If you have not already). Best ROI on training $$ you will ever get.
Hey guys,
I'm currently on M2 M2, and on my lift day the weight felt VERY heavy, and i felt extremely tired, the weights on my press day felt heavy too. I've been feeling excessively tired throughout the day, and i can't get a good nights rest anymore like i did when i first started the program (i went into macro 2 straight from macro 1, no rest) and for the first time i was not looking forward to my micro 3 squat workout. Ive just decided to take a week off and recuperate.
My question is what i should do when i comeback? go into macro 3, or re-do macro 2?
Hey guys,
I'm currently on M2 M2, and on my lift day the weight felt VERY heavy, and i felt extremely tired, the weights on my press day felt heavy too. I've been feeling excessively tired throughout the day, and i can't get a good nights rest anymore like i did when i first started the program (i went into macro 2 straight from macro 1, no rest) and for the first time i was not looking forward to my micro 3 squat workout. Ive just decided to take a week off and recuperate.
My question is what i should do when i comeback? go into macro 3, or re-do macro 2?
Whoops wrong wording, I meant micro where I said macro.
Should I restart micro 2, or go into micro 3
did you finish all 4 cycles of micro 2? i read and re-read that last post and im still a little confused lol.
i would just go by how you feel about it. if you feel like you need to redo the micro, or just redo the last day of the micro, then do it.
if you're happy with how micro 2 went, and you completed it, move on.
but im no expert. ive only just completed my 2nd macro. although i have seen pretty good progress.
last day was lift day and i hit 325x4. which is amazing for me, and it felt great. especially since i only started doing deads when i started GST
I've found this program on the forum and I'm very excited about it. Just finished my first microcycle and it was a bit hard with all the "finding my 1RM" thing. So here we have some guys with great results from this program right?
I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
#gainingsince2011
I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
#gainingsince2011
I've made a few observations from your words of widsom...
1) Nice work on the "heavy supplement diet"....no better way to make "madgains"
2) Lay off all the isolation lifts cause your arms are MASSIVE and will probably start ripping all your shirts
3) Definitly dont do squats or deads...your right, you'll see zeron gains from them
4) I asked myself, "do i even lift"....I decided I dont and probably need to embrace your revolutionary arm routine
I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
#gainingsince2011
I've found over the years that if you want big arms, train your arms. if you want a big chest, train your chest. it really is that simple. I've been working on arm mass for months now and ever since i've embraced the isolation curls, the hammer curls and the standard barbell curl (drop sets) i've seen some #madgains. I tried to listen to advice and incorperate squats and deadlifts but i found they only interrupted my gains. it's also all about the supplements. i take n.o xplode, jack3d, ON serious mass and USN protein shake. There really is no replacement for a heavily supplemented diet, and a 'curl-heavy routine' if you want that serious arm mass. for all you so-called 'powerlifters' out there, i ask; 'do you even lift?'
#gainingsince2011
what you've just said ... is one of the most insanely idiotic things I have ever heard. At no point in your rambling, incoherent response were you even close to anything that could be considered a rational thought. Everyone in this room is now dumber for having listened to it. I award you no points, and may God have mercy on your soul.
Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
i've made a few observations from your words of widsom...
1) nice work on the "heavy supplement diet"....no better way to make "madgains"
2) lay off all the isolation lifts cause your arms are massive and will probably start ripping all your shirts
3) definitly dont do squats or deads...your right, you'll see zeron gains from them
4) i asked myself, "do i even lift"....i decided i dont and probably need to embrace your revolutionary arm routine
Discounts & Deals - Sign Up!
Bookmarks