I'm due for a regimen change in the next couple weeks and was looking for something more 2x a week'ish, will consider this one; thanks.
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12-15-2012, 10:22 AM #211
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12-15-2012, 11:36 AM #212
It's not a reworked routine, it is a routine that was made back in the 1970's and used by tons of champions. Saying that a routine that was used by 8X Mr.Olympia's is a "reworked PHAT" shows how ignorant you really are. Learn your facts before you make statements. Yeah bro - it's a remade PHAT, even though it was out 40 years before PHAT. Do you even think? lol, I guess not ?
Do you have ANY idea how many champions has the 3on/1off produced?
More than you can even count.
You clearly have no idea what you are talking about; like you are literally clueless right now, so just stop (srs)
Lol @ saying it is less precise and less efficient . How many champions has PHAT produced?
Oh that's right.
Zero .
I'm sure you have tons of experience to say that PHAT is better than a well-known famous standard champion producing protocol.
Get outta hereLast edited by DerekEt; 12-15-2012 at 08:12 PM.
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12-15-2012, 11:39 AM #213
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12-15-2012, 11:45 AM #214
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12-15-2012, 11:49 AM #215
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12-15-2012, 11:51 AM #216
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12-15-2012, 12:30 PM #217
No, what you should do is 3on/1off, then take all Sunday's off. This will come out to training each body part 3x in 2 weeks.
Mon - Chest/Arms
Tue - Legs
Wed- Delts/Back
Thu- Off
Fri- Chest/Arms
Sat- Legs
Sun- Off
Mon- Delts/Back
Tue- Off
Wed- Chest/Arms
Thu- Legs
Fri- Delts/Back
Sat- Off
Sun- Off
EDIT: Sorry, I am at my girlfriend's house waiting for her to do something so posting from her computer.
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12-15-2012, 12:38 PM #218
oh, I got it, thanks a lot .
one more thing I didn't understand, at chest/arms you said :
-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
-Preacher Curl 3x8-10/ Overhead Extension 3x8-10
I'm doing all this 6 exercises ? I'm supersetting them, or what ? Or, in 1 session I'm doing triceps, and in other I'm doing biceps ?eastern yuropoor crew
cheeki breeki
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12-15-2012, 12:40 PM #219
You superset them. Keep in mind, a superset really means : Barbell Curl(1 minute rest) Lying French Press(1 min rest) Barbell Curl (1 min rest) etc.
You still rest in between the superset; do it every session.
This is optional, you can just finish Chest first, then do Biceps, then Triceps. But it's a time saver and gives you a big arm pump; so whatever you prefer - I just know people want to get in and out ASAP.
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12-15-2012, 12:46 PM #220
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12-15-2012, 12:47 PM #221
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12-15-2012, 12:50 PM #222
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12-15-2012, 01:44 PM #223
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12-15-2012, 02:07 PM #224
- Join Date: Feb 2009
- Location: Misc City, BBington, United Kingdom (Great Britain)
- Posts: 3,131
- Rep Power: 954
So glad you posted this.
Anyway in regards to the routine, looks really good. I've taken your advice on several things in the past few weeks which have all paid off, so I'm tempted to follow this routine as well. I'm currently progressing well with my routine I have atm, however when gains start drying up I'll give this a go.
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12-15-2012, 05:33 PM #225
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12-15-2012, 05:34 PM #226
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12-15-2012, 05:34 PM #227
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12-15-2012, 05:46 PM #228
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12-15-2012, 06:48 PM #229
- Join Date: May 2012
- Location: Highland, Michigan, United States
- Posts: 1,214
- Rep Power: 2193
Solid routine, I'm glad you posted it. Saw majority of my gains from a split like this. I do have a couple suggestions/questions tho.
- Why flat Flyes instead of incline? Doesn't look there there's a lot of upper chest work so adding it may be beneficial
- Also the dips, would you ever consider replacing them with a decline hammer press? I have nothing for dips at home and have been using that. Mind-muscle connection is INCREDIBLE.
- No weighted pull-ups on back days, why is this?
- The slash between two arm muscle group focused sets, are you treating them as a superset?
Other than that I love the setup. I'm coming off of somewhat of a deload, and I'm going to start this split on Monday.
Lol'd at the PHAT > Everything comments. PHAT serves its purpose for being a balanced routine, but does not compare to a solely mass related routine♛ PUNK AESTHETICS CREW™ ♛
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12-15-2012, 06:56 PM #230
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12-15-2012, 06:58 PM #231
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12-15-2012, 07:05 PM #232
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12-15-2012, 07:14 PM #233
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12-15-2012, 07:48 PM #234
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12-15-2012, 07:52 PM #235
- Join Date: Oct 2009
- Location: Bronx, New York, United States
- Age: 33
- Posts: 3,676
- Rep Power: 3428
you have no proof of anything, you dont even post pics, and of all people you are so insecure that you made a thread on GSF to call me out when the issue was on here /fail
After which, you deleted your entire original post because not only did every member who posted in the thread called YOU out, but you have said you were leaving many times and have come back, sometimes within a couple of days.
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12-15-2012, 07:57 PM #236
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12-15-2012, 07:59 PM #237
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12-15-2012, 08:03 PM #238
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12-15-2012, 08:06 PM #239
- Join Date: Oct 2009
- Location: Bronx, New York, United States
- Age: 33
- Posts: 3,676
- Rep Power: 3428
i just got into grad school with a double major, and you are obviously the troll here. yes ethan go on cam, we would all love to see your physique
http://tinychat.com/goonsquadforums
waiting.
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12-15-2012, 08:07 PM #240
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