IMO jay had more better appearances than phil heath, phil had 2 really good olympia appearances (2010-2011) but jay had multiply good years (e.g 2001, 2005, 2006, 2009, 2010)
(i know this thread is old but i thought i would put my current routine in)
TUES/FRIDAY
CLOSE GRIP PULLDOWN 3x12
WIDE GRIP PULLDOWN 3x12
REVERSE GRIP BENT OVER ROW 3x8-10
SEATED CABLE ROW...
use the piana technique, start with 4 meals (whole foods no shakes mother****er) with 50g of carbs and protein each meal then every 1-2 weeks add a meal and up the carbs 10g per meal every week....
ur only in ur 2nd yr of training so your still going to be gaining muscle. in my first yr of training i was 5% bodyfat (i got it tested) and was still gaining muscle and i wasn't even eating like a...
rich piana had the same problem. Stay away from extensions (there the worst for the knees) & start with hamstrings (takes pressure off the knees) stick to doing leg press, lunges and light squats
you need to start with da compound movements, a good full body program should get you stronger pretty fast.
This i my full body program that i used for a while and saw some good gains off...
i know this forums old but heres my current routine
LEG EXTENSIONS 4x20-25 (MODERATE WEIGHT)
SQUATS 4x20 (ALTERNATE BETWEEN FRONT & BACK EW, MODERATE WEIGHT
LEG PRESS 3x15-30 (HEAVY)
HACK SQUATS...
for me, full body is great for strength gains but a good split routine e.g chest & back, shoulders & arms, legs twice a week is the best for gaining mass and size
