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12-01-2016, 11:11 AM #31
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12-01-2016, 11:13 AM #32
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12-01-2016, 11:14 AM #33
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12-01-2016, 11:15 AM #34
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12-01-2016, 11:19 AM #35
Deadlifts are a very importanr movement not just in the context of this program but in general. My advice to you is to do the deadlifts but use less weight. Your issues likely stem from a combination of weakness (hips, lower back, glutes, hamstrings) and improper mechanics...truth be told, weakness and poor mechanics are often one in the same. Stay consistent with the movement and my prediciton is that over time, things will improve. You likley just need to build the muscles and neurological patterns for the movement. Don't give up!
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12-01-2016, 12:00 PM #36
Hey Evan,
Just about to start the program with my dad.
Just a quick question. I've just purchased a bench. It has leg curls, preacher curl attachment, fly attachment, lat pull down attachment and can be set flat or at an incline.
Will this be enough to go through the full program? (I've got weights too obviously haha)
Thanks in advance.
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12-01-2016, 11:49 PM #37
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12-10-2016, 11:50 PM #38
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01-03-2017, 01:07 PM #39
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01-09-2017, 08:36 PM #40
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01-10-2017, 10:31 AM #41
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01-14-2017, 05:08 AM #42
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01-16-2017, 10:39 AM #43
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01-16-2017, 10:40 AM #44
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01-16-2017, 10:43 AM #45
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01-16-2017, 10:44 AM #46
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01-21-2017, 11:49 PM #47
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01-26-2017, 07:46 AM #48
How would cardio be implemented as per your suggestion ?
2 a 3 times a week on low intensity for 30ish mins as long as it's not after leg day ?
Also as personal question , wich is your favorite cardio exercise if you do any
Thank you for this program I'm considering using it starting next week. Been using fierce 5, phat and lately GST so far
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01-30-2017, 11:35 AM #49
are there any substitution for Squats & Deadlifts, since I can't do those due to some back issues/warnings, I've had a lower back issue since I was a kid and I am advised not to do those, but I can do leg presses and hack squats, which of those should I sub for which? thanks.
2nd question, are there any progression scheme in terms of weight and how to increase it, just like other programs in the stickes? I am lost as to how to start, what weights I put in, and how to progress for the future on those weights.
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02-01-2017, 04:47 PM #50
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02-09-2017, 04:54 AM #51
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01-06-2018, 07:06 AM #52
Mass Building
I'm 210lbs right now, coming off another 12 week program. How much more mass would be expected from this program? I push myself to the limit every time I'm in the gym, and through my first week of this program I'm really, really sore. Just wondering how much more muscle this program will add. Thanks!
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04-02-2018, 10:44 PM #53
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