KOHT. The most optimal training routine.

[Whitekoala]

KOHT- Koalas Optimal Hyertrophy Training.

Is the most optimal training routine.

Split:

Mon: Push
tuesull
wed:legs
thursush
friull
sat:legs
sunush
monull
tues:legs
wed:repeat

Only take rest days when you need it. I myself have been working out for the last month and still have not taken a rest

Push Day

DB bench press 2-3 sets of 5-8 reps
DB incline press 2 sets of 10 reps
Seated military press- 2 sets of 10 reps
Upright row- 2 sets of 10 reps(ya i know its a pull exercise, but its hits the side delts)
Overhead extension- 2-3 sets of 10 reps
Weighted Ab crunches- 1-2 sets of 10
Hanging leg raises- 1-2 sets of 10

Pull

Deadlifts- working up to a 440lb set of 5 or a max set of 510lbs. Typically 3-4 sets altogether
Barbell row- 3 sets of 10
One Arm dumbell row- 2 sets of 10
Barbell shrugs- 2 sets of 10
db bicep curl- 3 sets of 10
hammer curls- 2 sets of 10

Leg Day
Back squats- Warm up. Then 320lbs for 3 sets of 5.
Front squats- 2 sets of 8-10
Stiff legged deadlifts- 3 sets of 10
Standing calf raises- 2 sets of 20
Seated calf raises under barbell- 2 sets of 20

[bogui94]

Sup jepst

[AmbitiousLift3r]

In on this.
Must be making some optimal gainz brah

[Francis333]

[Coolcicada]

[WorkoutFreak219]

How are you're strength gains/visual gains going?

You cutting/bulking?

[klonde]

Sounds legit man.
I am doing something similar where I do
Chest/Tri
Back/Bi
Shoulder/Traps
Legs
repeat or rest if needed


I am on a 4 day split just repeating without rest or with 1 day rest. I think I like yours better. Might give it a shot

[DerekEt]

Not optimal. Optimality requires Legs to be trained before back; and Squatting+Deadlifting on back to back days is not the GOAT.

DOTA>KOHT

[Francis333]

Inb4 i make my own program

[DerekEt]

This program is confirmed to not be the most optimal.

It did nothing but grow his arms. lol


For anybody wondering why his legs don't look big whatsoever, it's because doing Legs the day after Back is a poverty way of training; you are being held back by your erectors. Want big legs? Front Squat-Leg Press->Deadlift/Leg Curl.

Also, Deadlifts the day before Squats ? lol. this my friend is why you have no lower body.

Who Was Back? Another complaint everybody is saying against you. For starters, maybe you can focus on Barbell Rows and Weighted Chins for Back instead of Deadlifts...a Posterior Chain Exercise. Where was Vertical Pull? No Chins/Lat Pulldowns? Ok.











Ok

[bogui94]

This program is confirmed to not be the most optimal.

It did nothing but grow his arms. lol


For anybody wondering why his legs don't look big whatsoever, it's because doing Legs the day after Back is a poverty way of training; you are being held back by your erectors. Want big legs? Front Squat-Leg Press->Deadlift/Leg Curl.

Also, Deadlifts the day before Squats ? lol. this my friend is why you have no lower body

[DerekEt]

Died looking at the gif.


lmao

[Whitekoala]

Died looking at the gif.


lmao

lulz i weigh more than you, and look better than you. and ur 3 inches taller than me as well. I win.

[Axonic]

lulz i weigh more than you, and look better than you. and ur 3 inches taller than me as well. I win.

ur one fookin cocky kunt m8

[jstr94]

This program is confirmed to not be the most optimal.

It did nothing but grow his arms. lol


For anybody wondering why his legs don't look big whatsoever, it's because doing Legs the day after Back is a poverty way of training; you are being held back by your erectors. Want big legs? Front Squat-Leg Press->Deadlift/Leg Curl.

Also, Deadlifts the day before Squats ? lol. this my friend is why you have no lower body.

Who Was Back? Another complaint everybody is saying against you. For starters, maybe you can focus on Barbell Rows and Weighted Chins for Back instead of Deadlifts...a Posterior Chain Exercise. Where was Vertical Pull? No Chins/Lat Pulldowns? Ok.











Ok

Seriously, you are becoming one my my favourite posters, you have balls lol

lulz i weigh more than you, and look better than you. and ur 3 inches taller than me as well. I win.

Lmao In on WhiteKoala VS Derek Physique showdown

[NZninja101]

In.


Not sure if you're implying you want a critique, so no disrespect if it seems like I'm knocking you.

KOHT- Koalas Optimal Hyertrophy Training.

Only take rest days when you need it. I myself have been working out for the last month and still have not taken a rest

Cool. I know I couldn't handle that kind of workload but the whole rest when you need it rule settles that somewhat.

Push Day

DB bench press 2-3 sets of 5-8 reps
DB incline press 2 sets of 10 reps
Seated military press- 2 sets of 10 reps
Upright row- 2 sets of 10 reps(ya i know its a pull exercise, but its hits the side delts)
Overhead extension- 2-3 sets of 10 reps
Weighted Ab crunches- 1-2 sets of 10
Hanging leg raises- 1-2 sets of 10

Seems kinda low volume for chest. I mean 4-5 sets for chest a couple times a week? I think some variation in reps is good so the whole 5-8 reps on flat bench, and 10 reps on incline looks good, but did you think to implement with shoulders, ie do overhead press (you have to be standing with your heels together to military press), for slightly lower reps then do your upright rows to finish off the side delts with somewhat higher reps.

Good on you for not being too lazy to not train abs. Personally I wouldn't want to do abs the day before deadlifting though.

Pull

Deadlifts- working up to a 440lb set of 5 or a max set of 510lbs. Typically 3-4 sets altogether
Barbell row- 3 sets of 10
One Arm dumbell row- 2 sets of 10
Barbell shrugs- 2 sets of 10
db bicep curl- 3 sets of 10
hammer curls- 2 sets of 10

No vertical pulling? whaaaa? All good otherwise, but it seems odd that you only do 2-3 sets for triceps, but 5 sets for biceps. From your pic it looks like you put emphasis on bis that you might want to replicate with tris. I mean they're already big now and could blow up considerably more with some more tricep work perhaps.

Leg Day
Back squats- Warm up. Then 320lbs for 3 sets of 5.
Front squats- 2 sets of 8-10
Stiff legged deadlifts- 3 sets of 10
Standing calf raises- 2 sets of 20
Seated calf raises under barbell- 2 sets of 20

Squats the day after deadlifts? Might be a little much for me personally

But if I may, I really think you should do an exercise that directly targets the rear delts.

[img]http://i1019.photobucket.com/albums/af312/likeadreamx/gifs/bored.gif[/ig]

[img]http://24.media.tumblr.com/tumblr_m63cputN011qjva5ko3_250.gif[/ig]

lmao

This program is confirmed to not be the most optimal.

It did nothing but grow his arms. lol

For anybody wondering why his legs don't look big whatsoever, it's because doing Legs the day after Back is a poverty way of training; you are being held back by your erectors. Want big legs? Front Squat-Leg Press->Deadlift/Leg Curl.

Also, Deadlifts the day before Squats ? lol. this my friend is why you have no lower body.

Who Was Back? Another complaint everybody is saying against you. For starters, maybe you can focus on Barbell Rows and Weighted Chins for Back instead of Deadlifts...a Posterior Chain Exercise. Where was Vertical Pull? No Chins/Lat Pulldowns? Ok.

Ok

If you could focus more on intelligent critique and less on being a ******* you could be a good poster srs.

[Basketball22]

This program is confirmed to not be the most optimal.

It did nothing but grow his arms. lol


For anybody wondering why his legs don't look big whatsoever, it's because doing Legs the day after Back is a poverty way of training; you are being held back by your erectors. Want big legs? Front Squat-Leg Press->Deadlift/Leg Curl.

Also, Deadlifts the day before Squats ? lol. this my friend is why you have no lower body.

Who Was Back? Another complaint everybody is saying against you. For starters, maybe you can focus on Barbell Rows and Weighted Chins for Back instead of Deadlifts...a Posterior Chain Exercise. Where was Vertical Pull? No Chins/Lat Pulldowns? Ok.











Ok

Seriously, you make good points, but no one will care what you say if your always going to act like a *******. Most of the regular poster on TBB are cool guys. If you make good points in a halway civilized manner they'll listen to you. These forums are for helping other people out not insulting everything someone does just because it doesn't align with what your views are.

If you could focus more on intelligent critique and less on being a ******* you could be a good poster srs.

This

[DerekEt]

How can you post a serious response to somebody who can't be taken seriously? I don't see any good posters or top members on GSF making a thread every 10 seconds with the same picture,or a picture that looks exactly the same begging for approval when they have zero chest,lats,or legs. As ka0s pointed out, it is literally a "I beg you,please approve of me" every 10 seconds with this guy. He posts his picture 50 times in every thread acting like he's some hot shot, when he is small; even in the small time I did bodybuilding instead of strength training, I had much more size than him except arms apparently(since 17.5's don't count because I'm taller,ok) It's annoying,and you can't take it seriously.

I will try to keep a straight face though,and will also tell GSF members to stop so ruthless to him. lol

[wahesh]

Dogabby

[DerekEt]

dogabby

L O L !

~ But who was AbbyDog?

[bogui94]

Gsf sounds like fun. Can I join?

[DerekEt]

www.goonsquadforums.com

[KrazyEyezKillah]

lulz i weigh more than you, and look better than you. and ur 3 inches taller than me as well. I win.

Beginning to wonder if you actually are skillzy..

[Xuaxace]

Beginning to wonder if you actually are skillzy..

I was thinking the same thing

[Whitekoala]

How can you post a serious response to somebody who can't be taken seriously? I don't see any good posters or top members on GSF making a thread every 10 seconds with the same picture,or a picture that looks exactly the same begging for approval when they have zero chest,lats,or legs. As ka0s pointed out, it is literally a "I beg you,please approve of me" every 10 seconds with this guy. He posts his picture 50 times in every thread acting like he's some hot shot, when he is small and even in the small time I did bodybuilding instead of strength training, I dwarfed his entire physique except arms apparently(since 17.5's don't count because I'm taller,ok) It's annoying,and you can't take it seriously.

I will try to keep a straight face though,and will also tell GSF members to stop bodybagging him so hard. lol

lulz all the guys from GSF have awful physiques or show no avi pictures at all. Strong GSF is strong lulz

You mad my chest is better than yours?
You mad my legs are better than yours?
You mad my arms destroy yours?
you mad my my back destroys yours?

[Lendogg]

Why not dead on leg day? Lower back gets worked so much more on leg days with squats and chit that I have put deadlift there.

Heavy ass 1x3-5 Deadlift
2x10 SLDL
DL hasnt stalled yet.

[DerekEt]

They don't destroy mine. I literally look 2x your size in my pictures of me at 210-213, you're the one who is obviously mad?

Lol at this guy thinking his legs touch anywhere near people on our website



Here's a picture of his 342kg Deadlift. Congratulations on looking like a fool. I think we can fit both of your quadriceps in one of his, LOL.

Your Back?What Back? Nobody needs to "Question" Backs like this; but EVERYBODY questions yours because it is nonexistent. Pictures say a thousand words.



I can go on... lmao. The only reason you're getting called out is because your ego is huge , but you aren't. Congratulations you successfully trained your arms, and the rest of your body is just a bunch of measurements that look 1/2 the size you claim; so why does it matter lol????

This guy provides the laughs. Strong ego, with nothing to show for it except arms.

[EricKanevskiy]

They don't destroy mine. I literally look 2x your size in my pictures of me at 210-213, you're the one who is obviously mad?

Lol at this guy thinking his legs touch anywhere near people on our website like Fuzzy,Spidey,or FLChamp.

Your back is a completely joke. Nobody needs to "Question" Backs like this; but EVERYBODY questions yours because it is nonexistent. Pictures say a thousand words.

I can go on... lmao. The only reason you're getting called out is because your ego is huge , but you aren't. Congratulations you successfully trained your arms, and the rest of your body is just a bunch of measurements that look 1/2 the size you claim; so why does it matter lol????

This guy provides the laughs. Strong ego, with nothing to show for it except arms.

That's all good but you're 3 inches taller so anything you say is invalid by default.

[DerekEt]

That's all good but you're 3 inches taller so anything you say is invalid by default.

=(.

[Pinkton]

lulz all the guys from GSF have awful physiques or show no avi pictures at all. Strong GSF is strong lulz

You mad my chest is better than yours?
You mad my legs are better than yours?
You mad my arms destroy yours?
you mad my my back destroys yours?

The only muscle on your body that has looked like it's touched a weight is your arms. Your legs look like you've never worked them in your life