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    Ramp sets

    BW 182 after cutting creatine out.

    Lower quad spec
    Squat 225x5, 230x5, 235x5, 240x5, 245x5
    Leg extension 65x12, 70x12, 75x12
    Db rdl 65x8
    Calf/abs
  • Thread: New Lyle podcast

    by TAWS6
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    Well real programming is too hard so you know… I...

    Well real programming is too hard so you know… I need a whole day for my chest and an arm day… maybe a leg day..
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    182 lbs. easy day. Upright rows are definitely...

    182 lbs. easy day. Upright rows are definitely not my best exercise..

    Upper shoulder spec
    Upright row 85x5, 85x5, 85x5, 85x5, 85x5
    Lateral raise 20x12, 20x12, 20x12
    Incline press 135x6, 135x6...
  • Thread: New Lyle podcast

    by TAWS6
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    Most people lift 5-6 days a week and piss around...

    Most people lift 5-6 days a week and piss around in the gym for two hours trying to get their pump on.
  • Thread: New Lyle podcast

    by TAWS6
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    Yeah I think I agree with him on that point. Even...

    Yeah I think I agree with him on that point. Even late intermediates might need less volume. I mean how much more energy do you have after you do squats with 315 for sets of 5-8? Not much.
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    Get on a real program. Canditos linear...

    Get on a real program.

    Canditos linear
    Fierce 5
    Lyle McDonald’s gbr
    Awr upper Lower
    All pros
    Vikings

    The list goes on and on…
  • Thread: New Lyle podcast

    by TAWS6
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    10
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    584

    Two minutes in and he’s already tearing into the...

    Two minutes in and he’s already tearing into the fitness industry lol
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    A de-load every so often can help. More advanced...

    A de-load every so often can help. More advanced lifters like yourself can still use twice per week frequency. The difference is that the stronger you are the less likely you'll be able to go heavy...
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    Almost done running through every muscle group...

    Almost done running through every muscle group twice on the spec cycles. Going to stop the bulk in 3 weeks. Should end at 15 percent in the 183-184 lb range. Then I’m moving to maintenance...
  • Thread: New Lyle podcast

    by TAWS6
    Replies
    10
    Views
    584

    New Lyle podcast

    https://youtu.be/Gr2ByaitYCU


    ^^^ I haven’t watched it yet but I always enjoy Lyle Grump McDonald’s information.
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    52,604

    Lower quad spec Squat 225x5, 225x5, 225x5,...

    Lower quad spec
    Squat 225x5, 225x5, 225x5, 225x5, 225x5
    Leg extension 65x12, 65x12, 65x12
    Db rdl 65x8
    Calf, abs
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    Legs , squat, rdl, lunge, barbell calf raise...

    Legs , squat, rdl, lunge, barbell calf raise
    Push, bench, incline, lateral raise, tri iso
    Pull, pendlay row, Yates, row, inverted row, barbell curl, reverse barbell curl

    ^^ basic barbell...
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    Upper shoulder spec Upright row 75x5, 75x5,...

    Upper shoulder spec
    Upright row 75x5, 75x5, 75x5, 75x5, 75x5
    Lateral raise 15x12, 15x12, 15x12
    Bench press 205x6
    Pendlay row 135x6, 135x6
    Barbell curl 65x10
    Tri iso 45x10
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    Eric Helms, I think does full body ish... like an...

    Eric Helms, I think does full body ish... like an upper day with leg extensions at the end. I'm just wondering, who do you put on a 1.5 per week frequency or less? Older people? I haven't seen too...
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    I’ve seen people get results doing some really...

    I’ve seen people get results doing some really dumb **** in the gym. At the end of the day as long as you’re eating in a surplus and getting stronger in a moderate rep range you’ll probably build...
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    Final de load wo

    182 lbs. ending bulk soon.

    Lower quad spec
    Squat 185x5, 185x5, 185x5, 185x5, 185x5
    Leg extension 45x12, 45x12, 45x12
    Db rdl 65x8
    Calf, abs
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    No new gym stuff.. Thinking of finishing half the...

    No new gym stuff.. Thinking of finishing half the basement. I need a cool entertainment room down here I think. Tomorrow is the last de load week then back at it.


    https://i.imgur.com/82JbjrI.jpg...
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    IF you are natural you want to hit everything 2-3...

    IF you are natural you want to hit everything 2-3 times per week. Better options to hit that frequency would be a 3 day full body, 4 day upper/lower or a legs/push/pull split. This allows for better...
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    Where’s the actual program and progression/de...

    Where’s the actual program and progression/de load protocols ?

    At a glance I can tell you that the frequency is bad. A muscle won’t ever need a full week off. 2-3 days should be plenty for most...
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    De load week 2

    Upper shoulder spec
    Upright row 65x5, 65x5, 65x5, 65x5, 65x5
    Lateral raise 10x12, 10x12, 10x12
    Bench press 205x6
    Pull up 180x6
    Barbell curl 65x10
    Tri iso 45x10
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