Nut Misc "Do You Even Lift?" Thread Part II

[gymjunki3]

I typically advise running a program as is before making wholesale changes but the ones you've mentioned shouldnt be a problem as long as you stick to the set/rep scheme. Why so many exercise subs from a proven program?

As Necon said, its my back i slipped my disc over a year ago, atm im pain free ive flared it up in the past and the pain would last weeks. I know im being beta about it but trying to avoid further injury they say once you slipped your disc you will always have this injury will never get back to how it was just have to work around it.

I get that but he seems to want to sub alot before even starting

Actually wanted to sub even more, i read on bb.com exercise guides people with bad backs should not do Bent over barbell rows, so i wanted to sub this with lying t-bar row (with the bench)

also wanted to sub some of the dumbbell exercises with machine eg dumbell shoulder press to machine shoulder press.

You can do sumos on power day, don't agree with doing them on hyper though. If you can't do BB rows then use DB's or a machine if necessary. Your other changes are fine.


My money says the volume will smoke you though. I'd advise that at least to begin with, you drop one movement from each body part. 4-6 weeks down the track you can add them back if you feel that you need them. Layne even suggests this himself.






Layne has said that this routine is not set in stone. Minor subs will not make or break the program. Just need to be smart with it.

Yeah on hyper days he has set Romanian DL,
Doesn't he say you can drop a Auxiliary or Assistance? leg press isn't one of them i could be wrong. I might drop leg press as it curls my lower back. And change all the dumbbell work with machines.

Damm this program is going to be unrecognizable lol I know its a lot of volume ive never done anything like this before I dont really care about strength programs anymore just want to look like i lift.

[Gxp23]

I get that but he seems to want to sub alot before even starting

Hmm true, the stiff legged dl should stay, its not as if he doesnt have the equipment not to, you can incorporate sumo dl into the routine if you want more volume I guess.

edit: just seen back injury part.

[Lvisaa2]

IMO, on a hypertrophy routine, subbing is much more acceptable. On PLing, you have to be more careful, because accessories are chosen with more purpose.

[Gxp23]

IMO, on a hypertrophy routine, subbing is much more acceptable. On PLing, you have to be more careful, because accessories are chosen with more purpose.

I think with PHAT on the power days ill literally swap between Dbells and Bbell every know and then, dont see much room for substitution, but you do have a variety of similar exercises at your disposal on upper power day.

[psychodiver9]

Was unaware if injury issue. Agree with lees point in relation to goals and subbing

[phal]

Trap finally feels better, was doing triples (deficit deads)

Went to record the last set and said **** it

[King222]

Against doing cable rows > BB rows or a free rowing movement. My back exploded in just 5 months of switching from cable rows to heavy overhand BB rows, I would say start very low and work it in but I'm not a doctor nor have i slipped a disk so do what u gotta do .

nice pulling phalsaMa.

[midcoastking33]

I'm usually all for barbells but damn chest supported rows are the truth

[gymjunki3]

IMO, on a hypertrophy routine, subbing is much more acceptable. On PLing, you have to be more careful, because accessories are chosen with more purpose.

I learnt that the hard way, I changed a db bench press (assistance) on allpro intermediate caused me to stall on Barbell bench press. Its good to know what you said about Hyper routines i didnt know that which is why i was paranoid about my changes.

This program is not all hypertrophy isnt it a hybrid? coz he has power days as well.

Was unaware if injury issue. Agree with lees point in relation to goals and subbing

how did you go with this program when you ran it?

[psychodiver9]

^i started it as is and then subbed stuff i didn't like

[gymjunki3]

^i started it as is and then subbed stuff i didn't like

No I mean do you make gains in this program?

[psychodiver9]

No I mean do you make gains in this program?

I did but I got hurt and had to quit. I enjoyed it

[necon76]

No I mean do you make gains in this program?

You can make gains on any non retarded program if you do 2 simple things -

Eat right, & lift hard consistently.


Don't overcomplicate it.

[gymjunki3]

You can make gains on any non retarded program if you do 2 simple things -

Eat right, & lift hard consistently.


Don't overcomplicate it.

I have a habit of doing that, take this in I will.

I might start a log.

[necon76]

I have a habit of doing that.

It's a common theme around here.

[Lvisaa2]

It's a common theme around here.

Brb knowing every theory about lifting, but don't actually lift.

Here's what I'd do. Take out the things that you know while aggravate your back and switch them out. There is no sense and re-injuring yourself and having to take time off. Otherwise, leave it as is and then make adjustments as necessary. It isn't like 3 weeks into the program you can't add a few sets of whatever muscle group if you want it to get more work or switch exercises once you feel more comfortable with the program.

[FenderElectrics]

did face pulls for the first time saturday

did I do it wrong if my traps are screaming right now but I don't feel it in my rear delts that much?

did I have the pulley set too low maybe?

[ssg10587]

Anyone else notice their shoulder hurts more doing barbell press than dumbbell press? Switched from barbell and ran out of dumbbells for flat press so switched to incline and my shoulder has never felt better.

[TomBremner]

did face pulls for the first time saturday

did I do it wrong if my traps are screaming right now but I don't feel it in my rear delts that much?

did I have the pulley set too low maybe?

not for sure because im pretty sure they do also work the traps. if you have access to bands i get a better feel with those than cables

[ven33]

Anyone else notice their shoulder hurts more doing barbell press than dumbbell press? Switched from barbell and ran out of dumbbells for flat press so switched to incline and my shoulder has never felt better.

Fairly common. Honestly, switch your tempo.

I thought I maxed out the dumbbell rack, however I wasn't even paying attention to tempo.

Slow your tempo down to a 2 seconds down, 1 second hold, 2 seconds up and see how that goes.

[ssg10587]

Fairly common. Honestly, switch your tempo.

I thought I maxed out the dumbbell rack, however I wasn't even paying attention to tempo.

Slow your tempo down to a 2 seconds down, 1 second hold, 2 seconds up and see how that goes.

Thanks fellow NASA dude, most appreciated. Will try it.

Repped

[ven33]

Thanks fellow NASA dude, most appreciated. Will try it.

Repped

No problem.

Tempo isn't really discussed on these forums. Up until just recently I had never given it any thought. Controlling the eccentric load has increased my overall strength and body control 10 fold.

[Lvisaa2]

No problem.

Tempo isn't really discussed on these forums. Up until just recently I had never given it any thought. Controlling the eccentric load has increased my overall strength and body control 10 fold.

Tempo work is great, especially for establishing MMC and for added volume without overstressing tendons/joints/etc.

[TomBremner]

Fairly common. Honestly, switch your tempo.

I thought I maxed out the dumbbell rack, however I wasn't even paying attention to tempo.

Slow your tempo down to a 2 seconds down, 1 second hold, 2 seconds up and see how that goes.

might try this. been doing sets of 12 on dumbbell bench due to not having heavier dumbbells. started pausing every rep but might try this temp deal. i db bench more for hypertrophy so i figure i might as well give it a shot

[ericb14]

i gotta start taking things more srs.

[PhiSig2298]

did face pulls for the first time saturday

did I do it wrong if my traps are screaming right now but I don't feel it in my rear delts that much?

did I have the pulley set too low maybe?

I do them on a Seated row machine. I don't worry about the weight as much as I do taking all of the momentum out and focus on pushing my elbows out along with pulling back.

[MikeWines]

did face pulls for the first time saturday

did I do it wrong if my traps are screaming right now but I don't feel it in my rear delts that much?

did I have the pulley set too low maybe?

Focus on keeping the elbows out on the pull and make sure your upper traps aren't compensating for lack of lower trap activation/strength. Try to pull your scapula down at the peak of your contraction. Also, try a higher cable and half kneeling or seated position as this will allow for better activation of the rear delts without any other compensations.

Anyone else notice their shoulder hurts more doing barbell press than dumbbell press? Switched from barbell and ran out of dumbbells for flat press so switched to incline and my shoulder has never felt better.

Try a neutral (hammer) grip instead as it places the shoulder in a much better position which will result in fewer rotator cuff issues.

[ven33]

Tempo work is great, especially for establishing MMC and for added volume without overstressing tendons/joints/etc.

Agreed.

Mixing up my tempos has been a huge help. I seriously look back and wonder what the **** I was doing before.

[TomBremner]

Anyone else notice their shoulder hurts more doing barbell press than dumbbell press? Switched from barbell and ran out of dumbbells for flat press so switched to incline and my shoulder has never felt better.

when you say press do you mean over head or flat bench? somewhat confused

[MASSter]

when you say press do you mean over head or flat bench? somewhat confused

I assumed he meant flat bench once he said switching to incline.