lots of folks
i dropped 30 lbs on this program in just 4+ cycles. weight moved up by 10 % very cycle........ i got "all kinds of gains on this"
there were a bunch of other guys running it around the same time as me and they have made amazing progress..... use the search thread... i'm sure there's pics around
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Results 6,271 to 6,300 of 9967
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02-23-2013, 06:15 AM #6271
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 618
-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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02-23-2013, 07:04 AM #6272
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1239
Is this routine suitable for a sixteen year old as well? My nephew's showing signs of interest in my dumbells and it would be great if we could train together.
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02-23-2013, 07:05 AM #6273
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02-23-2013, 07:31 AM #6274
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02-23-2013, 07:36 AM #6275
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02-23-2013, 07:40 AM #6276
just confused by a little bit.
it says on the first page that to "do all 4 sets for X reps", I thought there was only 2 working sets? do the 4 sets include the 2 warm-up sets and they should be performed for the X amount of reps prescribed?
also, is there an excel file perhaps to help?
thanks.
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02-23-2013, 07:48 AM #6277
You are correct.
Here is the outline for what you will be doing(pulled from FAQs on first page):
Question 1: So how many sets am I doing exactly?
Answer: You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) - the remaining four exercises do not require warm-ups, however you can do them if you feel the need to. Here is a blue-print for all the sets you should be doing, in that order:
Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set
There are a few excel files hidden in the thread. Search for "excel" in the thread search and you may be able to find one.
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02-23-2013, 07:51 AM #6278
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,924
- Rep Power: 1239
100% agreed - start early and it becomes part of your life; I wish I'd started this as a teen. The challenge will be to get him to stick with it - he's got a habit of picking things up as a novelty but not sticking with them. He wants to grow and I keep telling him it won't happen without the training. Ball's in his court, I guess.
Last edited by FitnessFan76; 02-23-2013 at 07:57 AM.
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02-23-2013, 08:00 AM #6279
Thanks a lot for the fast reply! So basically I will be working wit h the same weight for my working sets throughout the entire cycle, then if I get my reqiuired reps at the end of it, I go up 10% in weight for my next cycle? Sounds simple enough! I'm tired of doing 5-7x per week routines and will dive ight into this program!
Starting 8 rep maxes that I will be working with:
squat: 175 lbs.
bench: 145 lbs.
bent over row: 155 lbs.
ohp: 95 lbs.
sldl: 155 lbs.
curls: 75 lbs.
calf raises: 235 lbs.
starting weight: 147 lbs.
starting date: 2/24/2013
time to wipe some buttcheeks!
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02-23-2013, 08:47 AM #6280
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02-23-2013, 09:08 AM #6281
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 618
my son started this routine at 15 yrs old after i completed my first cycle. he ran 5 full cycles and did great on it on a bulk.. (my boy can eat lol)
my girlfriend also jumped in and ran 6 cycles 4 on a cut 2 on re comp..... this program is very versatile. in the way that most if not all folks new to lifting benefit greatly from it.. its hard to find any one with low training experience who would not advance rapidly on this...
good luck-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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02-23-2013, 09:24 AM #6282
Some more dumb questions.
I did ; Heavy day / Cardio,Abs / Medium day / Cardio,Abs / Light day.
Just did my light day today, so I'm plannaing on taking off tomorrow, then the day after that doing W2 Heavy Day. Is that ok? Or should I take 2 days rest, instead of 1? Taking 1 would make this a 6 day plan for me instead of 7. Thoughts?MikeAllen v1.0 :
http://forum.bodybuilding.com/showthread.php?t=152402033
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02-23-2013, 09:47 AM #6283
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02-23-2013, 10:08 AM #6284
Stick with the plan. Your body isn't fully recuperated after 24 hours. That's part of the reason why the workouts get lighter during the week. The two days off allows your body to fully recuperate and be ready for the heavy day of the cycle.
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02-23-2013, 10:43 AM #6285
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02-23-2013, 10:49 AM #6286
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02-23-2013, 10:50 AM #6287
The part where it says the wait could not be found(404) error sign appeared when I clicke on the link. Here's my question, I can squat 180x1 am I supposed to do 3x5 of 75% of that? Two warmup(bar and 80lbs) the. Do 3x5 with 135? Or is it like 60% 80% 70%?
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02-23-2013, 11:01 AM #6288
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02-23-2013, 11:58 AM #6289
Calories Burned
I really like this program. I just completed the 10 rep week of my second cycle, and am hitting all of my weight/rep goals. I am currently cutting, and have lost 15 lbs. I still have about 50 lbs that I would like to lose.
I am wondering how many calories this workout burns per session. I am currently 270 lbs.
Any help would be appreciated.
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02-23-2013, 12:06 PM #6290
I do not know, and I do not know why you would need to know. When calculating your maintenance, you should take into account your activity level.
http://forum.bodybuilding.com/showth...1703981&page=1
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02-23-2013, 01:47 PM #6291
- Join Date: Feb 2013
- Location: Ohio, United States
- Age: 43
- Posts: 106
- Rep Power: 1371
I am going to start this program on Monday. Unfortunately my gym doesn't have barbells, so I will need to use either the Smith machine or dumbells. I think dumbells are a no brainer, but I thought I would ask here - which should I choose? Any help would be appreciated, thanks!
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02-23-2013, 01:54 PM #6292
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02-23-2013, 07:00 PM #6293
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02-23-2013, 07:01 PM #6294
You have it Squat then Bench then Row then OHP then Deadlift. The Squat rack is hard to come by in my gym. Could I just do Bench first, that way I can get the squat rack for Squats, Deads, Rows, and OHP? Would this make a big difference?
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02-23-2013, 07:11 PM #6295
So I'm using the same working set weight for all of my working sets throughout each cycle? Like say my squat 10rm is 175 and I start the program with 8's @ 175 lbs. It's the same weight for the 8,9,10,11,and 12 rep weeks and I'd use 175 lbs for my working sets on all my working sets?
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02-23-2013, 10:40 PM #6296
Yes, and if on the 5th week you do 12 reps on HEAVY day with your "10RM" you pass, up the weight 10% for the next cycle. Make sure you finish that week out, tho.
& Yes, I did HIIT & abs in between the workout days. I just hate sitting on my ass for 2 days in a row in Afghanistan. Boring as hell!MikeAllen v1.0 :
http://forum.bodybuilding.com/showthread.php?t=152402033
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02-24-2013, 12:14 AM #6297
Cycle 2 starts tomorrow. Can't wait! Gonna increase the weight.
It's just bodybuilding... y u heff to be mad?
Bulking on Candito Linear Program (Strength/Hypertrophy).
1RM Deadlift - 130kg
5RM Squat - 110kg
5RM Bench - 90kg (with spot)
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02-24-2013, 01:40 AM #6298
- Join Date: Dec 2012
- Location: Devon, United Kingdom (Great Britain)
- Age: 49
- Posts: 177
- Rep Power: 146
Most people on here will tell you to do the routine as written and only make changes after you've run a few cycles. However, swapping the first two exercises around seems like a benign change in the grand scheme of things.....
I do the routine at home in a power rack. It's a pain in the arse to squat, put the bench in, then take the bench out. I've swapped the first two exercises around with no ill effects. On the plus side, it's produced a better flow for me.
I guess later on when you're approaching intermediate, then it probably makes sense to do your squatting before your benching, but you're far from your genetic potential at the start, so it's probably going to be ok.
Try it out - if it's a problem, swap it back!
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02-24-2013, 02:40 AM #6299
Good luck for the wedding, just curious, are you also doing cardio with this routine?
I am starting this coming week as I want to lose more weight but I don't want to eat less. So I will increase the calories I need because of the extra workout so I should be calorie deficient... hopefully.
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02-24-2013, 02:48 AM #6300
Or, you could wait for one to become free like I do?
If you calculated your calories and took into account your activity level, there should be no need to increase the calories as any exercise's will be accounted for.
For me to lose 2lbs a week, I need to eat 1800 calories. Quite low, but that is what is required. I also do Mauy Thai on one of my off days which is rather intense.Last edited by WFKA; 02-24-2013 at 02:53 AM.
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