who's on Layne Norton's PHAT routine?

[gillytg]

layne norton is my god and saviour, i reject all others

[Wcustom]

some1 should get layne up in here to answer all the unanswered questions

[jj00ee]

Reporting in with results, I started my bulk at 160 depleted as fawk

Gained a little fat back but my legs/back seems to be improving. My chest is weak as sh!t though, thinking about changing chest exercises around a bit. Will give it another week.

My squat went from 225 3x3 to 225 3x5 though, upping the weight on Tuesday. Will be a PR!

[Wcustom]

Reporting in with results, I started my bulk at 160 depleted as fawk

Gained a little fat back but my legs/back seems to be improving. My chest is weak as sh!t though, thinking about changing chest exercises around a bit. Will give it another week.

My squat went from 225 3x3 to 225 3x5 though, upping the weight on Tuesday. Will be a PR!

what exercises are you doing for chest??

and for ur squats is that 3sets for 5 reps? Compared to 3sets and 3 reps?

[bigfish18q]

Been on it for a month now, I've modified it quite a bit though. I've completely dropped the speed sets as I did not see the point in them, it just felt like I was literally wasting time for 6 sets. Of course I've subbed some of my own favorite exercises in place of the preset ones he had. All is going well though.

Squat - Started off 315X4 now 335X3 (small gain, really stalling right now)
Dead - Don't know where I started for a good rep range but now I'm at 315X4
Bench - Started 250X5 now at 275X3 I feel like strength has been skyroketting here

I love the whole routine really, minus the speed sets obviously. The biggest trouble I have with the volume is my lower back, it seems like every day on the routine puts some kind of strain on it and its wearing on me a bit.

[ApexPredator12]

Also on this routine and wanted to know are the speed sets really that beneficial?? Using 70% of my power day is really not that effective, even after 6 sets...

[ApexPredator12]

Bumppp....

[MakeABanana]

PHAT finally pushed my arms up to 15" after being stalled at 14.5" for a year. The hypertrophy days are brutal, but I'm loving it.

Also on this routine and wanted to know are the speed sets really that beneficial?? Using 70% of my power day is really not that effective, even after 6 sets...

I would say speed sets are geared towards powerlifting since Layne Norton is primarily a powerlifter these days. If you're focusing more on bodybuilding, I believe replacing the speed set with a 3x8-12 would be better.

[arkansawboy]

was about to start a thread about it bc im starting it TODAY.

power upper body will be first.

cant wait to give these rack chins a try



measly reps for tips on how to survive chest/arms hypertrophy. Good god ive never done so much!

[Archanic]

I am tempted to try this coming of my ECA cut where I have been doing 30-50mins of cardio each day while holding onto most of my muscle and strength from before.

I would be unlike anything I have done before, but I travel a lot in the winter for work so not sure I will be able to do it.

[bigfish18q]

I would say speed sets are geared towards powerlifting since Layne Norton is primarily a powerlifter these days. If you're focusing more on bodybuilding, I believe replacing the speed set with a 3x8-12 would be better.

Agree on this, this is exactly what I did.. worked like a charm.

[kennethwilliams]

Gonna try and cut on this monday...is there a diet for this also

[benchtochest]

Gonna try and cut on this monday...is there a diet for this also

no diet.

also to the guys who do 3 sets of 10-12 instead of 6x3 speed work do you use the same weight you use for speed work?

how often do you guys change excercises?

[Ashketchup]

IN FOR UPDATES
I would love to see the comments new people have on this, as well as comments from people who did it before and are somehow still miscing.

[Ashketchup]

IN FOR UPDATES
I would love to see the comments new people have on this, as well as comments from people who did it before and are somehow still miscing.

yea

[Ashketchup]

yea

yeaa

[Ashketchup]

yeaa

yeaaaa

[NZninja101]

Not doing P.H.A.T. But I'm utilizing the principle of a heavy day and a lighter day for each body part in the same week. Loving it.

[Eli3000]

On week 4 and have had great gains in strength.

[Scruffy77]

had insane strength gains but hypertrophy was meh

[Niko49ers]

Love it.

I do 8 weeks total. 4 weeks of one exercise scheme, then the next 4 weeks, a different scheme.

I take two days of rest between the Chest/Arms hypertrophy day and the Upper Body power day. (original PHAT is 1 day of rest)

[teenalpha]

I noticed there is no bench press in the workout just dumbbell press. Do you guys just insert this in the workout and take out an exercise or what?

[Niko49ers]

I noticed there is no bench press in the workout just dumbbell press. Do you guys just insert this in the workout and take out an exercise or what?

Go ahead and substitute if you want brah

[IlliniTrack800m]

week 2!!!

[Haste007]

Finishing up week two of phat after doing babylovers ss.

It's a whole new level of soreness

[Brunorad]

not currently on it, but when I was it was the best gainz ive made.

[TreyTrey]

first time i did PHAT i saw mad gainz

this past time, not so much

Going to legs/push/pull

will report back in 4 months

[Need4Feed]

I did PHAT for 4 or 5 months. Maybe it was because I've always used very high volume programs but the only day that ever really killed me was the Lower Body Hypertrophy day.

Now I do a 3 day split I based off of PHAT and am absolutely loving it. Just gotta try everything and see what works for you.