The Most Optimal 3on/1off BB program, ever. (srs)

[Animal_Strength]

> In grad school with double major
> Trolls online teenage bodybuilding forums
> Makes threads for teenagers to ask him about his physique with 15 inch arms.


k

waiting on cam, whats the holdup.

do you really want me to post threads from this forum and other forums with you trolling and lying?

[STAYDENCH]

Probably going to do this routine instead of my modified PHAT. Only problem I see with me is that it's flat BB bench and my bench is horrible, both strength and chest activation wise.would changing from BB to Dumbell make an difference on this routine like it does not with PHAT?

[Mobster1995]

Def got to try this routine on my next bulk

Currently on my UPPER/LOWER and making progress
but this one looks ****ing beast

Will do this next bulk though ;D

[JGAesthetics]

good post

[400Lb Gorilla]

waiting on cam, whats the holdup.

do you really want me to post threads from this forum and other forums with you trolling and lying?

Since you have clearly displayed no interest in the routine posted in the OP this is me asking you not to post in this thread unless it is the routine itself you have a dispute with. I dont give a rat's ass about other forums nor should the e-drama be brought over here. You 2 got some kind of history you need to work out then do it through PM or off these forums.

This is DerekEt's thread about his program, not an e-fight between you. No one gives a damn if he is natty or not nor do the rules of this forum allow for much discussion of this issue anyway.

Thanks in advance for your compliance to my request,
400lb Gorilla
"Babysitter Mod"

[DerekEt]

Since you have clearly displayed no interest in the routine posted in the OP this is me asking you not to post in this thread unless it is the routine itself you have a dispute with. I dont give a rat's ass about other forums nor should the e-drama be brought over here. You 2 got some kind of history you need to work out then do it through PM or off these forums.

This is DerekEt's thread about his program, not an e-fight between you. No one gives a damn if he is natty or not nor do the rules of this forum allow for much discussion of this issue anyway.

Thanks in advance for your compliance to my request,
400lb Gorilla
"Babysitter Mod"

lol @ the AVI title change!!

400lb Gorilla, you are seriously the GOAT mod , I appreciate everything you do around the forums.

Also don't ever rep me, because then it will look like I am trying to get your approval/rep beg and I'm really not(100% srs), so yeah never do that. Just appreciate the stuff you do (srs)

[KrazyEyezKillah]

Since you have clearly displayed no interest in the routine posted in the OP this is me asking you not to post in this thread unless it is the routine itself you have a dispute with. I dont give a rat's ass about other forums nor should the e-drama be brought over here. You 2 got some kind of history you need to work out then do it through PM or off these forums.

This is DerekEt's thread about his program, not an e-fight between you. No one gives a damn if he is natty or not nor do the rules of this forum allow for much discussion of this issue anyway.

Thanks in advance for your compliance to my request,
400lb Gorilla
"Babysitter Mod"

Lulzzz like a fukin boss

[BashaMIV]

Just a question..

"-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
-Preacher Curl 3x8-10/ Overhead Extension 3x8-10"

So I do the 3 bicep exercises and then the 3 tricep exercises on the same day?

[Dangflabbits]

Just a question..

"-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
-Preacher Curl 3x8-10/ Overhead Extension 3x8-10"

So I do the 3 bicep exercises and then the 3 tricep exercises on the same day?

Same day, but like the order they're in.
bi tri bi tri bi tri

[BashaMIV]

Same day, but like the order they're in.
bi tri bi tri bi tri

ah so it's like i'm supersetting them.

[gohardpat]

ah so it's like i'm supersetting them.

A lot of people find it better to do say all tric then all bic or vise versa

[PSSR]

havent found this on whole post, but no ab training?

[bravo96]

this is just a reworked PHAT routine. nice originality op...

edit: this is actually way less precise and efficient than PHAT. this is stupid

wtf i swear your posts are getting more stupid each time i see them. its a basic 3 on 1 off set up, how is it stupid?

wait so now a template that was used before phat was even inveted is somehow a reworked phat? mabey phat is reworked 3on 1off with upper/lower days.

[FeelTheFear]

wtf i swear your posts are getting more stupid each time i see them. its a basic 3 on 1 off set up, how is it stupid?

wait so now a template that was used before phat was even inveted is somehow a reworked phat? mabey phat is reworked 3on 1off with upper/lower days.

PHAT isnt even a 3on/1off so I fail to see how they even bare any similarities let alone one being a copy of the other. lol

[TheJediBrah]

ah so it's like i'm supersetting them.

no

that would not be optimal

[TheJediBrah]

wtf i swear your posts are getting more stupid each time i see them. its a basic 3 on 1 off set up, how is it stupid?

wait so now a template that was used before phat was even inveted is somehow a reworked phat? mabey phat is reworked 3on 1off with upper/lower days.

every routine is pretty similar to most other routines anyway, so not much variation is possible really

and i agree that samstupids posts seem to be getting even worse

[ddavidtran]

Why is op banned?

[RollTideNation]

Why is op banned?

I'm not at liberty to discuss that but he was banned for two weeks.



El oh freaking el @ SamSix

[Noobsthetics]

Holy fuuaark the bicep/tricep exercises supersetted. Never felt this pump before!

[Daniel678]

how are the shrugs ment to be performered on a smiths machine or dumbells and how many sets/reps thanks

[ArborGold]

Quick questions. First of all I just got done with my first three days (back day was today). I switched to this from starting strength, so my arms and calves feel like noodles. The pain has started to subside, though. My questions are these: Should I throw in some ab work? And, what am I doing wrong on lat pulldowns and cable rows that I don't feel it in my back as much as in my biceps? I'm pretty good at using my lats for pullups, but I can't seem to activate them on these lifts.

The program has worked me hard so far, and I can't wait to see where it takes me.

[cnatboy]

Been on this for a week now and have to say I'm really liking it. That extra day of rest to be completely fresh every day makes a big difference. Seems like a VERY good volume/frequency balance for me ATM.

Did the chest/arms day last night and dat chit CRUSHED me. Been lifting for ~2 years now and I think that's the strongest chest workout I've done (had to sub Decline Bench for dips bc didn't have access to dip handles).

Already sore this morning in my chest and my back is still slightly sore from 3 days ago, good signs. Hoping to make some insane gainz on this program.

[ArborGold]

Currently on my second week of this program. I figured out the problem I was having with rows and lat pulls. Was using my biceps to pull instead of squeezing my back together.

So far I really enjoy the program.

Since I switched to this from SS, I'm loving the variety and frequency. brb squatting brb squatting brb squatting brb squatting. I'm glad I did SS first, though. The base it gave me is really helping.

[Mobster1995]

Derekt is it ok for me to do it like this?

Fri: Chest/arms
Sat: Legs/calves
Sun: Back/shoulders
Mon: Chest/arms
Tues: Legs/calves
Weds: Back/shoulder
Thurs: DAY OFF

[DerekEt]

No, and don't post in this thread. Go to the one in my signature.

[Snowflake2]

-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
-Preacher Curl 3x8-10/ Overhead Extension 3x8-10

Sorry to bump the thread, but are these supersetted or no?

[Lendogg]

Sorry to bump the thread, but are these supersetted or no?

Yes they are.

[physiqueComp]

Good read