Tri-Phase Training Thread- Post all questions and comments here

[Avelino]

Quick Question on the specialization programs. Say I'm doing the arm specialization routine, On all other muscle you said 6-8 reps but didn't say how many sets.(or maybe I didn't see it)And does the sets/reps for the other muscles stay the same throughout the program? Also How many weeks do you suggest? 9 weeks I'm guessing.

Thanks for the help in advance

[Avelino]

Well i'm starting the arm specialization today. On all other muscles I'm gonna do 2 exercises per muscle for 2 sets of 6-8. (unless somebody tells me different.)

[kknecht1]

Derek or anyone,

I was wandering how you would set up a chest Speicalized program? I read the E-book and it lists a few options on how to set it up:

Monday Chest A
Tuesday Back + Traps
Wednesday Off
Thursday Chest B
Friday Legs
Saturday Delts + Arms
Sunday Off

This Is the one I would use! The real question I have is what exersices, reps/ #sets should I do for the other body parts? Would I simply restart Phase 1, but break it up to fit this format?

I was also thinking of switching between certain specialized routines maybe every 3-4 weeks (ex. Do a chest specialized, then move to a leg specialized, etc..) How does this sound?

Thanks for the help! Kevin

[Beast]

Derek or anyone,

I was wandering how you would set up a chest Speicalized program? I read the E-book and it lists a few options on how to set it up:

Monday Chest A
Tuesday Back + Traps
Wednesday Off
Thursday Chest B
Friday Legs
Saturday Delts + Arms
Sunday Off

This Is the one I would use! The real question I have is what exersices, reps/ #sets should I do for the other body parts? Would I simply restart Phase 1, but break it up to fit this format?

I was also thinking of switching between certain specialized routines maybe every 3-4 weeks (ex. Do a chest specialized, then move to a leg specialized, etc..) How does this sound?

Thanks for the help! Kevin

I would use the workouts from phase 1 for the other groups and keep them at 3 sets per exercise. I would run a specialized routine for 4-8 weeks before switching focus to another muscle group.

[Bruzey]

Hey Derek,

Would you ever suggest combining some of the specialization routines to prioritize certain muscle groups, or would I be better off doing one routine for 9 weeks, then switching to another for the next 9 weeks?

Thanks!

[Beast]

Well i'm starting the arm specialization today. On all other muscles I'm gonna do 2 exercises per muscle for 2 sets of 6-8. (unless somebody tells me different.)

That is fine.

[Beast]

Hey Derek,

Would you ever suggest combining some of the specialization routines to prioritize certain muscle groups, or would I be better off doing one routine for 9 weeks, then switching to another for the next 9 weeks?

Thanks!

You mean using a specialized routine for more than 1 muscle at once?

[erik22]

is this program good for a beginner???

[The Big Sleep]

is this program good for a beginner???

Yes, it is very good all around program, I just started using it and couldnt be more pleased because it focuses on compound movements and its easy to follow. You dont want to be in the gym for 2 hours, thats why this works, because its basic compund movements kept to a reasonable amount of sets so you can get in the gym, GO HARD for a good 45minutes, and you will be working harder than anyone else in the gym. I did my back workout on monday and my back is more sore today than I think its every been in my 2 years of lifting.

[Bruzey]

You mean using a specialized routine for more than 1 muscle at once?

Well, I assume the generic routine is set out to be a fairly balanced with all muscle groups getting close to equal attention.

Would it be worth it to develop a routine that prioritizes certain muscle groups over others (prioritize chest & arms, with a lower emphasis on legs and back, for example), or would you recommend just running the individual specialized programs back to back for 18 weeks (arms for 9, chest for 9)?

[Adam Snarl]

I used the program and it worked great.

here are my pictures

BEFORE-
http://bodyspace.bodybuilding.com//i...343912orig.jpg

http://bodyspace.bodybuilding.com//i...343932orig.jpg


3 MONTHS-
http://bodyspace.bodybuilding.com//i...343392orig.jpg

NOW-
http://bodyspace.bodybuilding.com//i...343432orig.jpg

http://bodyspace.bodybuilding.com//i...343402orig.jpg

http://bodyspace.bodybuilding.com//i...343462orig.jpg

those picture are a 5 month period. when i first did the tri-phase program i was prolly around 1-2 months in. It really kick started my growth. After that i didn't do it again but i use the same principles, and basically its the same workout. I just know my body better now, and understand bbing better so i don't have read my workout exactly off a sheet of paper. But once again this program was awesome! Any one looking to add some solid mass give it a try.

[RUBICON19]

This looks great. I may start this after my week off!

[RUBICON19]

This looks great. I may start this after my week off!

Just put week 1 in my log book!

[Carlito99]

Just put week 1 in my log book!

Rubicon, did you make any changes to the training or are you doing it exactly as laid out? If you did make some changes, can you let me know what you did exactly??

I just finished my first week of tri-phase training and it was great. For phase 1 I added in a forearm exercise on arms/calves day and a rear delt exercise on back/traps day. I think I'll take those out though... By the final week of phase 1, I will already have a ton of volume so I don't really want an extra 5 sets on each of those days... Will take too long.

Let me know what your program looks like!

[RUBICON19]

Rubicon, did you make any changes to the training or are you doing it exactly as laid out? If you did make some changes, can you let me know what you did exactly??

I just finished my first week of tri-phase training and it was great. For phase 1 I added in a forearm exercise on arms/calves day and a rear delt exercise on back/traps day. I think I'll take those out though... By the final week of phase 1, I will already have a ton of volume so I don't really want an extra 5 sets on each of those days... Will take too long.

Let me know what your program looks like!

Will do bro. Next week

[ChokeOnStrength]

If I wanted to supplement say a db curl for a seated incline db curl, would that be acceptable?
Like small things here and there? Or do you think I should stick with the Tri-Phase as exactly layed out by you and modifications will be made when needed? Just wonderin about it lately, cause I know a lotta guys obviously change things up knowin what works best for them. I dunno what works best for me yet, so im gonna stick it through with what you got labled. I just wanted to know what the flexibility of this program is like.

[Carlito99]

Just curious...In phase 1 on arms day, why does it go:

BB Curls - Biceps
CGBP - Triceps
Skull Crushers - Triceps
DB Curls - Biceps

It goes biceps, triceps, triceps, biceps instead of biceps, triceps, biceps, triceps. Is there a specific reason for this??

[WannaBbig!]

You mean using a specialized routine for more than 1 muscle at once?

This was going to be my question ^^^^ I'm seriously lagging in arms and deltoid/trapezius development, could you run two specialisation routines at once? Or would that be too taxing on your body?

[GRCRYSTYK]

I think I'm in on this Tri-phase. Looks pretty darn good to me,...I'm one that likes to see programs complete. Not experienced enough to be able to pick up on little problems, or put together a full well balanced routine myself.

Some routines are obviously not for us natural guys and some are just plain crazy. Those I can spot a mile off. Well balanced protocols, and lift selections are hard to come by, but when I see one that looks like it has all the makings of a solid program, it stands out. This is already headed to the log .....

Props Derek!

>>>--->

[CoQ10]

Derek,

I'm going through my second round of TPT (great gains, by the way!), and had a quick question regarding the workout schedule in phase III.

Is it okay to workout Monday, Tuesday, Thursday, Friday? I would assume that it's not optimal to have two full-body workouts back-to-back, but I just thought I'd ask.

Thanks!

-C10

[Beast]

If I wanted to supplement say a db curl for a seated incline db curl, would that be acceptable?
Like small things here and there? Or do you think I should stick with the Tri-Phase as exactly layed out by you and modifications will be made when needed? Just wonderin about it lately, cause I know a lotta guys obviously change things up knowin what works best for them. I dunno what works best for me yet, so im gonna stick it through with what you got labled. I just wanted to know what the flexibility of this program is like.

Minor tweaks like that are fine.

Just curious...In phase 1 on arms day, why does it go:

BB Curls - Biceps
CGBP - Triceps
Skull Crushers - Triceps
DB Curls - Biceps

It goes biceps, triceps, triceps, biceps instead of biceps, triceps, biceps, triceps. Is there a specific reason for this??

LOL, it should be bicep, tricep, bicep, tricep. Not sure why I listed it like that.

This was going to be my question ^^^^ I'm seriously lagging in arms and deltoid/trapezius development, could you run two specialisation routines at once? Or would that be too taxing on your body?

I recommend lifting a max of 5 days a week. In order to give your weak points the emphasis they need it would be hard to do. I would recommend doing 4 weeks focusing on delts/traps and then 4 weeks focusing on your arms. You could alternate every 4 weeks.

Derek,

I'm going through my second round of TPT (great gains, by the way!), and had a quick question regarding the workout schedule in phase III.

Is it okay to workout Monday, Tuesday, Thursday, Friday? I would assume that it's not optimal to have two full-body workouts back-to-back, but I just thought I'd ask.

Thanks!

-C10

While it is not optimal to use that schedule it can be done.

[WannaBbig!]

I recommend lifting a max of 5 days a week. In order to give your weak points the emphasis they need it would be hard to do. I would recommend doing 4 weeks focusing on delts/traps and then 4 weeks focusing on your arms. You could alternate every 4 weeks.

Cheers Derek you're a legend!

[RUBICON19]

Rubicon, did you make any changes to the training or are you doing it exactly as laid out? If you did make some changes, can you let me know what you did exactly??

I just finished my first week of tri-phase training and it was great. For phase 1 I added in a forearm exercise on arms/calves day and a rear delt exercise on back/traps day. I think I'll take those out though... By the final week of phase 1, I will already have a ton of volume so I don't really want an extra 5 sets on each of those days... Will take too long.

Let me know what your program looks like!

Its all in my log

[L-Mendes]

Had a quick question on the Tri-phase training.

I am preparing for a bodybuilding competition (first time competing) for this April and I have about 5 months.

Would the tri-phase style be a good choice for my training? I am around 190lbs, natural ecto, looking to add a little mass before the show.

[Carlito99]

Had a quick question on the Tri-phase training.

I am preparing for a bodybuilding competition (first time competing) for this April and I have about 5 months.

Would the tri-phase style be a good choice for my training? I am around 190lbs, natural ecto, looking to add a little mass before the show.

Tri-phase training is great, no matter what body type you are and whether you're cutting / bulking. Either way, it will benefit you for sure.

[RUBICON19]

Had a quick question on the Tri-phase training.

I am preparing for a bodybuilding competition (first time competing) for this April and I have about 5 months.

Would the tri-phase style be a good choice for my training? I am around 190lbs, natural ecto, looking to add a little mass before the show.

Go for it!

[L-Mendes]

sounds good, I'll start it up this Monday, I'll be 26 weeks out from my first show.

I like this part of the forums, lots of good info here.

[Cp bball3]

Derik if im not focusing on brining up any lagging body parts and dont plan on competing should i give this a shot? Right now my routine is solid and as you know its always tough to start a new one (mentally at least lol).

[L-Mendes]

I just had a question on those specialized workouts.

Where and when would I want to do any of those workouts? Would I do one if needed after the 9 weeks of the training?

[Carlito99]

I just had a question on those specialized workouts.

Where and when would I want to do any of those workouts? Would I do one if needed after the 9 weeks of the training?

Yeah.. After the 9 weeks, take a week off. Then you can either do tri-phase again, or do a few phases of specialized programs if you feel like you are lagging in certain area(s)