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    Should be starting full blown specialization...

    Should be starting full blown specialization phases again soon.

    Spec cycles chest/quads

    Upper (chest) mon/thur
    Bench press/incline 5x5
    Chest fly 3x12
    Row/pull down 2x6-8
    Lateral raise 2x10...
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    Lower volume Db lunge 70x12, 70x12, 70x12 Db...

    Lower volume
    Db lunge 70x12, 70x12, 70x12
    Db rdl 80x12, 80x12, 80x12
    Leg ext 45x12, 45x12, 45x12
    Leg curl 25x10, 25x10
    Calf/abs
  • That’s a pretty good OHP man. I eventually gave...

    That’s a pretty good OHP man. I eventually gave up on that lift.
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    Upper day and progress update

    Upper volume
    Incline press 135x10, 135x10, 135x10
    Lat pull down 55x12, 55x12, 55x12
    Db flat press 90x12, 90x12, 90x12
    Row 90x12, 90x12, 90x12
    Barbell curl 55x10, 55x10, 55x10
    Tri overhead ext...
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    Lower (strength) Squat 245x5, 245x5, 245x5 Db...

    Lower (strength)
    Squat 245x5, 245x5, 245x5
    Db rdl 80x8, 80x8, 80x8
    Leg extension 45x8, 45x8, 45x8
    Db calf raise 80x8, 80x8, 80x8
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    Since you’ll be moving less weight on the higher...

    Since you’ll be moving less weight on the higher rep days the work outs will be easier to get through. That is what makes it a “heavy/light”. At more advanced levels going truly heavy twice per week...
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    Sure. My template is Upper - bench 3x5,...

    Sure. My template is

    Upper - bench 3x5, pendlay row 3x8, Db flies 3x8, pull ups 3x5, barbell curl 3x8, lateral raise 3x8

    Lower - squats 3x5, rdl 3x8, leg extension 3x8, calf/abs

    Upper -...
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    37,281

    End of cut 172 lbs at 10 percent

    Pretty much where I want to be. Surplus incoming October 1st. Everything moving easy.

    Upper strength
    Bench 215x5, 215x5, 215x5
    Pendlay row 145x8, 145x8, 145x8
    Db flies 40x8, 40x8, 49x8
    Pull...
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    Upper lower is pretty convenient. Makes it easy...

    Upper lower is pretty convenient. Makes it easy to get 2 times per week frequency and 20 sets per muscle group a week. I’ve been a fan of this setup lately. It’s pretty much a heavy light phat style....
  • Yep. Natty brahs at contest lean don't even look...

    Yep. Natty brahs at contest lean don't even look like they lift in clothing.
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    de-load

    5 days of rest
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    I think this might be an exception. Numbers can...

    I think this might be an exception. Numbers can be deceiving. In this case I think a novice program will only grind him into the dust. Id probably suggest something like this...
  • I had good success with block periodization while...

    I had good success with block periodization while rotating muscle groups. It really makes it easier to get through the workouts when you’re fairly strong..Really depends on your level of advancement.
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    37,281

    Easy lifts. Eating maintenance calories for a few...

    Easy lifts. Eating maintenance calories for a few weeks then going back to specialization + a small surplus.


    Lower (strength)
    Squat 245x5, 245x5
    Db rdl 80x8, 80x8, 80x5
    Leg ext 45x8
    Db calf...
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    That was my first thought. After looking at the...

    That was my first thought. After looking at the pictures its difficult to say.
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    Unfortunately someone with average genetics only...

    Unfortunately someone with average genetics only has the ability to gain roughly 30 lbs of muscle within the first 4-5 years. If you’ve already gained 20 you’re on the right track. Once you can’t add...
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    37,281

    Upper (strength) Bench press 215x5, 215x5, 215x5...

    Upper (strength)
    Bench press 215x5, 215x5, 215x5
    Pendlay row 145x5, 145x5, 145x5
    Db fly 35x8, 35x8, 35x8
    Pull up 2x5 bw
    Barbell curl 55x8, 55x8, 55x8
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    Looks good man. I’d suggest running it 4 days.

    Looks good man. I’d suggest running it 4 days.
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    Yeah. Nowadays everything is spoon fed to new...

    Yeah. Nowadays everything is spoon fed to new lifters. Back then it was all about what the pros did.
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    This is pretty good advise. I lift two days in a...

    This is pretty good advise. I lift two days in a row but its upper, lower, off repeat. I always laugh when noobs want to lift 3 days in a row on something like a push pull legs or a full blown Arnold...
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