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  1. #1
    Misc Youtuber brianmt's Avatar
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    New Sick Routine - Lohilo [25 6.7k+ Reps](VIDEO)

    Check out this new workout, it works by putting size on you while also recruiting motor units through strength training. I've literally made more progress on this than anything I've tried before!



    Give it a try for a few weeks and see if you don't like it. The idea is that size days are day 1-3 and strength days are 4-6, here is the breakdown:

    HIT Days (12-16 reps per set)
    Strength Days (2- Reps per set)
    *SS = Super Set (performing next exercise without rest)
    *HIT=High Intensity Training

    Day 1 (HIT Chest/Shoulders)

    2-3 Sets - Incline DB Bench (SS WITH) Incline Bench Machine
    2-3 Sets - Decline Barbell Bench (SS WITH) Decline Bench Machine
    2-3 Sets - Flies (SS WITH) Dips (SS WITH) Front Raises

    2-3 Sets - Arnold/Shoulder Press (SS WITH) Lat Plate Raise
    2-3 Sets - Reverse Flies (SS WITH) Lateral Raise
    2-3 Sets - Shrugs (SS WITH) Face Pulls

    Day 2 (HIT Back Bi/Tri)

    2-3 Sets - Cable Lat Pulldown (SS WITH) Seated Row
    2-3 Sets - Isolateral Row (SS WITH) Low Row Machine
    2-3 Sets - Pull Ups (SS WITH) DB/BB Bicep Curls

    2-3 Sets - BB Preacher Curls (SS WITH) Plate Curls (SS WITH) DB Preacher Curls
    2-3 Sets - Overhead Tricep Extension (SS WITH) Skullcrushers
    2-3 Sets - Cable Pushdown

    Day 3 (HIT Legs)

    3-4 Sets - Squats
    3-4 Sets - Leg Press
    3-5 Sets - Leg Extension
    3-5 Sets - Hamstring Curls
    (As many sets of calf exercises as can fit it to complete leg session)

    Day 4 (Strength Chest/Shoulders)

    2-3 Sets - BB Bench
    2-3 Sets - Decline Bench
    2-3 Sets - Weighted Dips
    2-3 Sets - Side Lat DB Raises
    2-3 Sets - Reverse Flies
    2-3 Sets - Overhead Press
    2-3 Sets - Shrugs

    Day 5 (Strength Back Bi/Tri)

    2-3 Sets - Seated Cable Row
    2-3 Sets - Isolateral Row
    2-3 Sets - Weighted Pull Ups
    2-3 Sets - BB Preacher Curls
    2-3 Sets - DB Preacher Curls
    2-3 Sets - DB Hammer Curls
    2-3 Sets - Overhead Tricep Extensions
    2-3 Sets - BB Skullcrushers
    2-3 Sets - Cable Pushdowns

    Day 6 (Strength Legs)

    2-3 Sets - BB Squats
    2-3 Sets - Leg Press (Can switch to deadlifts, lunges etc.)
    3-5 Sets - Calf Press
    2-3 Sets - Hamstring Curls
    2-3 Sets - Leg Extensions


    Spreading all my reps everyday for the next week in this thread, bump for a higher chance to get repped!

    Last edited by brianmt; 05-08-2013 at 03:51 PM.
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  2. #2
    Tough as London broil beastmodemike's Avatar
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    Sounds similar to PHAT, watching now, operator.

    OK, watched the whole thing. Seems pretty solid, but 6 days in a row may prove to be tough for a lot of people. If I did it I'd probably go with 3 on 1 off 3 on 1 off.

    Also, I know you have the video of your full workout, but do you have a text version of it that you could post here? I'm sure it would be helpful to me and any others who are interested. Might give this a shot once I'm finally able to bulk up.
    Last edited by beastmodemike; 05-07-2013 at 06:50 PM.
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  3. #3
    Starting weight 145lbs sv722's Avatar
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    in to watch later
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  4. #4
    Registered Saiyan TnukPunch's Avatar
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    Subbed!
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  5. #5
    Registered User mangravy's Avatar
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    should be 2-3 minutes on strength days imo and maybe move your rest day in between the HIT days and str days?
    He who hesitates is lost
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  6. #6
    Registered User gianlifts's Avatar
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    think i just found my new routine, thanks op
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  7. #7
    Misc Youtuber brianmt's Avatar
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    Originally Posted by beastmodemike View Post
    Sounds similar to PHAT, watching now, operator.

    OK, watched the whole thing. Seems pretty solid, but 6 days in a row may prove to be tough for a lot of people. If I did it I'd probably go with 3 on 1 off 3 on 1 off.

    Also, I know you have the video of your full workout, but do you have a text version of it that you could post here? I'm sure it would be helpful to me and any others who are interested. Might give this a shot once I'm finally able to bulk up.
    6 days is definitely tough for a lot of people but it allows you to hit your legs twice a week (as well as everything else), like I said though you can do a 1-2 day rest if you need more.

    I'll work on writing it all up, I'm exhausted of editing but I'll have it done tomorrow brah!

    RANDOM REPS #1

    Originally Posted by TnukPunch View Post
    Subbed!
    Thanks bruddah!

    Originally Posted by mangravy View Post
    should be 2-3 minutes on strength days imo and maybe move your rest day in between the HIT days and str days?
    True, it can sometimes take up to 3 minutes but if I tell people that I'll have a bunch of kids doing 3-5 minutes break and never doing anything. You could do a rest day after each 3 days or you can do just 1 rest day.

    RANDOM REPS #2

    Originally Posted by gianlifts View Post
    think i just found my new routine, thanks op
    Glad you are going to try it man thanks! Let me know how you like it brah updated us in this thread in a few weeks!
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  8. #8
    Registered User amitbob21's Avatar
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    inb4 paid promoter

    edit: oh wait that is u in the video brah. miring.
    strong join date to posts ratio brahhh
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  9. #9
    Registered Neuromancer waystid's Avatar
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  10. #10
    Registered User Eric1HBK2's Avatar
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    fuark

    /edit also subbed
    Last edited by Eric1HBK2; 05-07-2013 at 07:14 PM.
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  11. #11
    Misc Youtuber brianmt's Avatar
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    Originally Posted by amitbob21 View Post
    inb4 paid promoter

    edit: oh wait that is u in the video brah. miring.
    Haha yah mate that's me, thanks brah! Try the workout out!

    Originally Posted by waystid View Post
    spot for sale
    I'll buy it, to the tune of 500,000 gold rupees.

    Originally Posted by Eric1HBK2 View Post
    fuark
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  12. #12
    Registered User jhow2319's Avatar
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    Is this poverty phaterty

    Edit: This is poverty PHAT, based completely off the same principles as it. No thanks jeff, would rather run PHAT or DC training.jpeg
    B.S. Exercise Science & Physiology
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  13. #13
    Misc Youtuber brianmt's Avatar
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    Originally Posted by jhow2319 View Post
    Is this poverty phaterty

    Edit: This is poverty PHAT, based completely off the same principles as it. No thanks jeff, would rather run PHAT or DC training.jpeg
    Not at all taken from PHAT, I've never actually looked at that workout just heard heresay about it. Working strength and size days is a smart idea it recruits motor units but also works sarcoplasmic and myofibrillar hypertrophy.
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  14. #14
    Registered User carlostherock's Avatar
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    Watched vid, reminds me a lot of PHAT. I already do a routine with these principles, love it. Might give this a shot this summer. By the way, typo on "hypertrophy" at the the of the vid
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  15. #15
    Misc Youtuber brianmt's Avatar
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    Originally Posted by carlostherock View Post
    Watched vid, reminds me a lot of PHAT. I already do a routine with these principles, love it. Might give this a shot this summer. By the way, typo on "hypertrophy" at the the of the vid
    Ahhh too late can't fix that now, my brain was a bit friend from all the editing for the last few days...Good luck for when you try it out brah!

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  16. #16
    Negged x1Dylan1x's Avatar
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    Hey brah interested on watchin looking forward to it .
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  17. #17
    monolithic ye AllApologies's Avatar
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    I'm still pretty far out from moving away from a 5x5 based program, but I will sub so I can remember this when I (eventually) move away from purely working on a strength base.
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  18. #18
    Registered User thoommie's Avatar
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    will try this, I dont like doing chest and shoulders on the same day though :/
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  19. #19
    Registered User wowbob396's Avatar
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    looks pretty good, right now its just four days a week of strength + some higher rep stuff after the heavy lifting.

    2:36 in your video, pretty much anyone who squats at my gym goes that depth.
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  20. #20
    We're all gonna make it TreyTrey's Avatar
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    mirin gainz. basically do this at the moment as PHAT but take 1 day rest after power days.
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  21. #21
    Registered User Matty89's Avatar
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    Impressive all around mate, watched and shared both the videos...

    I have been looking around for a suitable new workout and this is it, much appreciated!!

    Solid routine!!
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  22. #22
    Registered User Matty89's Avatar
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    As I'm giving this a go I have watched and listened to the video at work and typed it up as I had a spare half hour this afternoon, so please find this below for those that asked for it to save the OP some time.

    HIT Days (12-16 reps per set)
    Strength Days (2-5 Reps per set)

    Day 1 (HIT Chest/Shoulders)

    2-3 Sets - Incline DB Bench (SS WITH) Incline Bench Machine
    2-3 Sets - Decline Barbell Bench (SS WITH) Decline Bench Machine
    2-3 Sets - Flies (SS WITH) Dips (SS WITH) Front Raises

    2-3 Sets - Arnold/Shoulder Press (SS WITH) Side Lat Plate Raise
    2-3 Sets - Reverse Flies (SS WITH) Lateral Raise
    2-3 Sets - Shrugs (SS WITH) Face Pulls


    Day 2 (HIT Back Bi/Tri)

    2-3 Sets - Cable Lat Pulldown (SS WITH) Seated Row
    2-3 Sets - Isolateral Row (SS WITH) Low Row Machine
    2-3 Sets - Pull Ups (SS WITH) Bicep Curls (SS WITH) Hammer Curls

    2-3 Sets - BB Preacher Curls (SS WITH) Plate Curls (SS WITH) DB Preacher Curls
    2-3 Sets - Overhead Tricep Extension (SS WITH) Skullcrushers
    2-3 Sets - Cable Pushdown


    Day 3 (HIT Legs)

    3-4 Sets - Squats
    3-4 Sets - Leg Press
    3-5 Sets - Leg Extension
    3-5 Sets - Hamstring Curls
    (As many sets of calf exercises as can fit it to complete leg session)



    Day 4 (Strength Chest/Shoulders)

    2-3 Sets - BB Bench
    2-3 Sets - Decline Bench
    2-3 Sets - Weighted Dips
    2-3 Sets - Side Lat DB Raises
    2-3 Sets - Reverse Flies
    2-3 Sets - Overhead Press
    2-3 Sets - Shrugs


    Day 5 (Strength Back Bi/Tri)

    2-3 Sets - Seated Cable Row
    2-3 Sets - Isolateral Row
    2-3 Sets - Weighted Pull Ups
    2-3 Sets - BB Preacher Curls
    2-3 Sets - DB Preacher Curls
    2-3 Sets - DB Hammer Curls
    2-3 Sets - Overhead Tricep Extensions
    2-3 Sets - BB Skullcrushers
    2-3 Sets - Cable Pushdowns



    Day 6 (Strength Legs)

    2-3 Sets - BB Squats
    2-3 Sets - Leg Press (Can switch to deadlifts or lunges etc.)
    3-5 Sets - Calf Press
    2-3 Sets - Hamstring Curls
    2-3 Sets - Leg Extensions
    Last edited by Matty89; 05-08-2013 at 12:22 PM.
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  23. #23
    Registered User nnickk's Avatar
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    cool routine, might check it out when i'm done with the one i'm currently working on
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  24. #24
    Misc Youtuber brianmt's Avatar
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    Originally Posted by x1Dylan1x View Post
    Hey brah interested on watchin looking forward to it .
    Hell yah man, let me know how you like it!

    Originally Posted by AllApologies View Post
    I'm still pretty far out from moving away from a 5x5 based program, but I will sub so I can remember this when I (eventually) move away from purely working on a strength base.
    Good that you recognize where you are at in your development, this will be a fun routine to move to after a strength program like SS. It's sort of a segeway between strength and higher rep traditional BB routines.

    Originally Posted by thoommie View Post
    will try this, I dont like doing chest and shoulders on the same day though :/
    It is a bit weird at first but damn is it a great pump. It also works great because a lot of guys have over developed front delts and since you hit front delts when hitting chest you can do less exercises/sets for front delts and concentrate more on your middle and rears

    Originally Posted by wowbob396 View Post
    looks pretty good, right now its just four days a week of strength + some higher rep stuff after the heavy lifting.

    2:36 in your video, pretty much anyone who squats at my gym goes that depth.
    I hate to talk bad about people but we were all getting lulz when reviewing the video and seeing that guy squatting behind me

    Originally Posted by TreyTrey View Post
    mirin gainz. basically do this at the moment as PHAT but take 1 day rest after power days.
    Thanks brah! PHAT is definitely similar, the split between shoulders/chest and back bi/tri is a lot different, I love it man!

    Originally Posted by Matty89 View Post
    Impressive all around mate, watched and shared both the videos...

    I have been looking around for a suitable new workout and this is it, much appreciated!!

    Solid routine!!
    Hey man I really appreciate you sharing it for a fellow misc brah!

    Originally Posted by Matty89 View Post
    As I'm giving this a go I have watched and listened to the video at work and typed it up as I had a spare half hour this afternoon, so please find this below for those that asked for it to save the OP some time.

    What was the recommended rep range for HIT and strength days??
    WOAH! I can't believe you wrote that up for me, that is extremely helpful! The recommended rep range for HIT is 12-16 and the recommended rep range for strength is 2-5 reps.

    NOT SO RANDOM REPS #5

    Originally Posted by nnickk View Post
    cool routine, might check it out when i'm done with the one i'm currently working on
    Awesome man, I hope you do! Let me know how it goes if you decide to!
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  25. #25
    Registered User codyw912's Avatar
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    This seems like a solid routine man, I'm gonna give it a try this summer. I already do something similar but not as rigid with the high/low, low/high split. Lookin juicy too brah

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  26. #26
    Misc Youtuber brianmt's Avatar
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    Originally Posted by codyw912 View Post
    This seems like a solid routine man, I'm gonna give it a try this summer. I already do something similar but not as rigid with the high/low, low/high split. Lookin juicy too brah

    Thanks man I'm glad you like the way it looks, let me know how you like it when you try it out brah!
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  27. #27
    Registered User Fwill1721's Avatar
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    Gonna try this out today brah, sounds like it should bring the MASSIVE GAINS!!!!!!!!!!!!!!!
    [Official] San Diego Brah
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  28. #28
    Misc Youtuber brianmt's Avatar
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    Originally Posted by Fwill1721 View Post
    Gonna try this out today brah, sounds like it should bring the MASSIVE GAINS!!!!!!!!!!!!!!!

    Good stuff bruddah, report back once you've gone through a week or two of it!
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  29. #29
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    pls aware me why u do calves wif no shoes on?
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  30. #30
    Registered User Paeon's Avatar
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    Will try this in about 3 months when im done cutting
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