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Nice routine, TheViking, as always! What about a routine for high-intermediates? (both 3,4 and 5 days / week). That would be great!

This is a post a fellow friend asked me and was wondering your guys opinion.
He's nicely strong on core lifts, been lifting for +4 years and has nice mass, but wants to specifiy on bodybuilding more...

Chin-ups for me are the king of upper back and bicep exercises.
Increasing from BW @ 72kg + 15kg x 10 reps to now BW @70kg + 40kg x 10 reps single-handedly made my lats and biceps huge compared to...

That's true, but I'm not doing 50 reps bench press and 50 reps incl bench..
I did bench press and incl bench for 6 months as kelei suggested, 30 reps each, and my chest got huge. Front Delts were...

Good stuff. A follow up for kelei's followers!

Hi all. Haven't been here in a while.

I did this routine for about 2 years, and want to give my honest review to this workout plan, since kelei banned himself for no more trouble and this thread...

Great routine, suggested it to a beginner friend of mine.

Just 1 question though: What do you think about switching DL for RDL? Just for more posterior chain work / less quads & lowback.

cool story bro

http://forum.bodybuilding.com/showthread.php?t=170234781

What do you guys think about this routine? (adapted from other to fit my likeness) I enjoy doing high volume, do you think this is just too much?

stats: 5'9 ~ 170lbs 11-12%, ~Bench 260, Squat 315,...

I added my suggestion-comments in bold, trying to make the minimum modifications possible.

So you'll be working your triceps 6 days in a row?

day 1/4 - bench press variations = tricep use
day 2/5 - shoulder press variations = tricep use
day 3/6 - tricep isolation

good way to get...

2960 + 120 (4 sessions) = 3080

9,225 + 120 = 9345 (4 hypertrophy sessions)

For those of you who want to run this routine but are still at beginner/early-intermediate level, or can just go 4 days/week to the gym, I would advice running an Upper Lower instead of PPL,...

Latest Hypertrophy studies seem to indicate that Kelei has always been right with his approach.

http://www.strengtheory.com/the-new-approach-to-training-volume/



Hence why even R-P 30 reps...

Upright Row is not a sub for Face Pulls. Upright Row might be a sub for lateral raises. A Sub for face Pulls is Reverse Flyes.

Hey guys, what's your opinions on Wide Grip Elbows Flared Rows ?

Are they really needed (like Pendlay's or wide grip seated rows), or just doing reverse flys / face pulls is enough?

I've been...

This happens if you chose Shoulder Press over Incl Bench Press. By going with Bench Press + Incline = 14 sets for chest. (Shoulder press is kinda useless as it doesn't work the side & posterior delts...

Kelei, an important question to you:

How important is a wide-grip flared elbows row?

Is there any worthy difference between a row like this vs a elbows tucked row/ pull ups (mainly Lat moves,...