Personally I'm a big frequency advocate so I don't think this program is optimal but I'm also still learning.
12-04-2012, 10:53 AM #31
12-04-2012, 10:56 AM #32
I'm not going to answer that for you, but I will say this:
- You get to Press four times a week in a controlled manner. People's presses are what always lag, and this avoids overtraining your press muscles, while also giving you high frequency.
- You are able to gauge both your Bench and Military Press separately while recovered instead of throwing them all in one day
- You can train Back and Biceps separately , something which is always nice
- You don't have scorched erectors from Pull day when going in to do Legs. We already had complaints about that on page 1 from people; over time as you increase poundages you will find that doing 2.5 - 3.5 plate Barbell Rows and 6+ plate TBAR Rows followed by Squats the next day....is just ridiculous and unnecessary. Especially if you have 3 days to split your training over
People can get good results on anything; P/P/L is a standard method and many people do it (although I think L/P/P is better IMHO). Regardless the concept of what he has mapped out is good, and it's up to people to decide what they want to do. 3on/1off has stood the test of time since the 1970's where it produced multiple world champions up to today, and when most people start this kind of training they normally never go back.
12-04-2012, 10:58 AM #33
12-04-2012, 10:59 AM #34
12-04-2012, 11:01 AM #35
- Join Date: Aug 2012
- Location: New Mexico, United States
- Age: 27
- Posts: 1,779
- Rep Power: 2722
12-04-2012, 11:23 AM #36
12-04-2012, 11:41 AM #37
Do you understand it's 2x every 7 days? That's 2x/wk frequency. So you personally do 3x a week frequency in bodybuilding when you are Squatting/Rowing/Benching 300-400+ pounds? lol? Also the fact you can call Pressing 4x a week low frequency is pretty ridiculous IMHO.
12-04-2012, 11:41 AM #38
12-04-2012, 11:43 AM #39
All you did is switch Delts and Biceps. It's preference;but most people benefit very well from separating Chest/Delts and separating Back/Biceps. Increased press frequency, more emphasis on a bodypart without it being fatigued, less overuse on the same tendon, and the list goes on. Everything works
12-04-2012, 11:46 AM #40
12-04-2012, 11:50 AM #41
12-04-2012, 11:53 AM #42
12-04-2012, 12:39 PM #43
12-04-2012, 12:41 PM #44
I think I'm going to actually make the switch to this routine:
Upper(Focus heavily on compound lifts and work in the lower rep range 4-7)
Lower(Same as upper)
Back/Delts(Focus on the 6-12 rep range)
or basically PHAT lmfao
I might also add this routine gives me the ability to do cleans on back/delts day one week and the next week do deadlifts on the second leg day without a conflict while keeping squats as the staple the first lower day.
Last edited by agrier9; 12-04-2012 at 12:58 PM.
12-04-2012, 12:49 PM #45
Is this the program you wanted people to test?
Looks good, might give something like this a try once I'm done strength training (which may be soon, I messed up my lower back)~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
12-04-2012, 12:57 PM #46
- Join Date: Nov 2010
- Location: Edwardsville, Illinois, United States
- Age: 21
- Posts: 811
- Rep Power: 142
12-04-2012, 12:59 PM #47
12-04-2012, 01:06 PM #48
Tried this while doing PHAT the way Layne set it out. Prefer Pull/Push/Legs in whatever order; mainly because I like to hit my back with huge volume and shoulders are my strong point so I can add them after chest.
Also wasn't a fan of Chest Arms, felt so... boring. That's probably my problem though and probably why I have a small chest.
12-04-2012, 01:09 PM #49
- Join Date: Jun 2012
- Location: Lincolnshire, England, United Kingdom (Great Britain)
- Age: 27
- Posts: 216
- Rep Power: 73
I work a night shift at the minute so cant do this routine (gym shuts too early on Sat + Sun). Is it worth me starting this and doing it like this:
Week 1: M = day 1 , T = day 2, W = day 3, T = rest, F = day 1, Sat x - Sun x
Week 2: M = day 2, T = day 3, W = Rest, T = day 1, F = day 2, Sat x - Sun x
Week 3: M = day 3, T = Rest, W = day 1, T = day 2, F = day 3, Sat x - Sun x
Or would this completely defeat the point of the routine? Atleast this way I am still increasing the frequency that I do each workout compared to if I did something like a five day split. At the minute that is what I am doing but as a P/P/L. Better to replace it with the above? Just until I am back on regulars permanently which should be soon, then I can do it as it was designed to be done!
Thanks"Milk is for babies. When you grow up you have to drink beer."
12-04-2012, 01:16 PM #50
12-04-2012, 01:43 PM #51
12-04-2012, 01:54 PM #52
12-04-2012, 02:10 PM #53
12-04-2012, 02:13 PM #54
12-04-2012, 02:33 PM #55
Ethan, In another thread you said that these sets weren't all working sets. Instead you said to pyramid to your top working set for the desired rep range. Why is this better?
I thought it went like this: The more working sets you have for said bodypart --------> better muscle growth for said better bodypart.
12-04-2012, 02:36 PM #56
12-04-2012, 02:49 PM #57
Last edited by DerekEt; 12-04-2012 at 03:08 PM.
12-04-2012, 02:53 PM #58
12-04-2012, 03:14 PM #59
12-04-2012, 03:20 PM #60
derrick, How do you prefer your lateral raises to be performed?
Also, I contract my scapulae when doing Upright rows with DB's(To save the rotator cuffs), and i feel that it really targets my traps primarily with a little bit of my side delts.
Also, why no hammer curls? Work the lateral head, and the brachialis at the same time, right?
Would greatly appreciate your answer.6'1.75" crew