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  1. #1771
    Registered User malikabdulwahab's Avatar
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    Well, I have a question. Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?
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  2. #1772
    Bodybuilding Success Coolcicada's Avatar
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    Originally Posted by malikabdulwahab View Post
    Well, I have a question. Won't shoulder pressing affect your incline bench since you are doing it before hand ? Or is it really not much of a difference ?
    If you do incline first wouldn’t it affect your should press? You gotta pick what you want to start if. I feel that the order I have them in is best.
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  3. #1773
    Registered User M477y's Avatar
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    Wondering if me changing pull to this is alright:
    Deadlift 3x5
    Bent Over Rows (from floor) 3x5
    Pull-ups 3x8-10
    Seated Rows 3x8-10
    Facepulls 3x10-12
    Barbell Bicep Curl (alternate between close and normal grip) 4x10-12
    Other Bicep Exercise 3x10-12

    And then I added straight and upward cable fly supersets to push and dumbbell lunges to legs. Is this too much volume? (Apologies for my naivity, I just want to know if I should be subbing exercises etc instead of just straight up adding exercises in?)

    Also why 3x5 and not 5x5?

    Cheers
    Last edited by M477y; 12-16-2018 at 02:29 AM.
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  4. #1774
    Registered User SamJarGong's Avatar
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    Hi, just wanted some advice from you all. I'm currently following coolcicadas ppl. I have some fat on my stomach, mostly the lower stomach. I also find that eating lots of rice and porridge keeps putting me putting on more fat, with no real benefits when compared with eating a bit less. So I'm wanting to shed the stomach fat whilst putting on muscle from the routine. I've started doing 250-300 calories on the cross trainer each workout, at a heart rate of about 140bpm (I'm 32 years old) so is nicely in the weight loss category of cardio. I'm worried I will find it harder to gain muscle and add weights if I'm doing cardio as others have told me cardio kills gains.
    So I wanted to ask you guys for advice, how can I add the muscle whilst keeping the fat off and preferably shedding it? Are these two things possible at the same time or not? There's plenty of articles over Google saying it is but I'd rather take advice from real people.
    My ultimate goal is to shed enough to reveal my abs, although I know this is a long term goal and don't expect an overnight solution.
    If the answer is nutrition based , which I suspect It is, then could you give me details.
    Thanks in advance for your help!
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  5. #1775
    Registered User samuelcollin's Avatar
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    I do not have access to a leg press machine. Would weighted lunges be a good substitute?

    Great program, thanks Coolcicada. Gonna switch over from nSuns.
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  6. #1776
    BOLUS danielmoo's Avatar
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    Originally Posted by M477y View Post
    Also why 3x5 and not 5x5?

    Cheers
    Recoverable volume. 5x5 twice a week is just a bit too much, 3x5 is perfect and is plenty volume to progress.
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  7. #1777
    Registered User RecyclingCan02's Avatar
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    This sounds like a really good program, I'm going to use this.
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  8. #1778
    Registered User abu779's Avatar
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    Can i do this ? Beginner..

    I am a beginner and starting with fitness this week Can i do this PPL with machines ? Should i do it once a week or 2 ?
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  9. #1779
    Registered User bojanglez34's Avatar
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    Should the first press day be bench and the next be shoulder press or just do them both ?
    Definitely not 48 I’m 21 idk how to change
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  10. #1780
    Registered User EspadaFit's Avatar
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    such a solid routine, just need to ask one question how do i progress on such routine, for example do i increase weights in compounds whenever i hit the 5 reps in the next workout or increase weights each week and for isolation do i increase weights when i hit 10 reps by each workout too or each week
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  11. #1781
    Registered User 9to5ripit's Avatar
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    Hi guys,

    Alright i have a new gym at home all is from Technogym its important to say because all my routine will be based on these technogym station (all free weight)

    THE GYM

    Dumbbels from 10kgs to 40gs / Enough weight for any big lift exercice
    Bench adjustable
    Bench press
    Shoulder press technogym
    Cable station dual adjustable pulley technogym
    Pure row technogym
    Pure pulldown technogym
    Legpress

    THE ROUTINE

    So im lifting for few years not like crazy about it but somewhat consistent over the years for sure (4ish), i dont do/have any pr but i clean 4x8 benchpress @180lbs/80ish Kg.

    I would qualify myself intermediate and my main goal is aesthetics/hypertrophy and then strenght.

    I think its important for you if you want to help me to know bit of this stuff.

    Then i have problem around my lumbar region wich last for too long, will have appointment with specialist soon.

    Really heavy burning around my lumbar region while squatting/Deadlift its impossible to do it anymore otherwise i guess will be worst.

    So i need to ditch Squatting/Deadlift or any others exercices putting in tension my lumbar region...
    Legpress is doing okay until i dont go to low in reps and put rly heavy weights.

    So with all this **** then there is my routine going this way PPL/off/PPL.

    Push
    4x8-12 Benchpress
    " " shoulder press
    " " Dumbbell incline chest
    3x10-12 Dumbbell Side lateral raise
    " " Triceps pushdown
    " " Shrugs
    PULL
    4x8-10 Pure row technogym
    4x10-12 Pure pulldown technogym
    ????? Missing exercice without lumbar stress
    4x10-12 Barbell bicep curl
    3x10-12 Hammer curl
    LEGS
    4x10 Legpress
    " " Dumbbell Lunge
    ???? Missing because no leg curl extension/ Wich exercice without lumbar stress
    ???? Missing because no leg curl/Wich exercice without lumbar stress?

    QUESTIONS

    So i have few questions regarding this routine will make it easy for you.

    First wich exercice can i add to my routine to fill in the missing station?
    I have no clue about the volume, i really randomize it how do i know i have enough sets? How do i know its better 3x12 or 4x12 any evidence based ?!
    How should i progress since i will hit twice the muscle, normal overload? Keep trying to add small weights? Seems obv to me when i was doing brosplit but here the frequency will be higher and i guess will be hard to add always every 4-5 days.

    Many thanks !
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  12. #1782
    Registered User BradHatton's Avatar
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    Originally Posted by Coolcicada View Post
    PLEASE:

    No debates about what routine is best.
    No debates about the usefulness of the deadlift.
    No debates about exercise selection and or frequency.

    Thank you.


    That is all.

    My apologies if this has been covered already - Not very familiar with how to navigate through this forum whilst searching for specifics.

    Has the above routine been manipulated for PHAT at all or is this simply a routine that is done week in week out aiming for both strength AND hypertrophy?

    I guess what i'm basically asking is whether the same 6/7 exercises per day is sufficient twice a week or whether different isolation exercises should be rotated in days 4,5 and 6? And should days 1,2 and 3 be aimed at strength whislt 4,5 and 6 be aimed at hypertrophy?

    Please excuse me if this has been covered, just trying to get my head around it.

    Been training for roughly 4 years now and want to nail my 6 day PPL split for both strength and size so trying to seek the optimal routine.

    Thanks,
    Brad
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  13. #1783
    Registered User kauseemcee's Avatar
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    Just wanted to show my appreciation for this routine, it’s excellent is an understatement. My squat and bench has gone up almost 30 pounds each in under 3 weeks! Unbelievable. After being burnt out all the time from full body 3x a week, this is perfect. I was stuck for a few months, not really sure what I was going to do, so happy I stumbled across this routine, 10/10!
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  14. #1784
    Registered User GhostOnTheTrack's Avatar
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    I just wanted to say thank you for this program. I don't post on here, I just lurk, but I stumbled upon this program maybe a year ago?

    I just added deadlifts to pull day, I don't know if that's bad but whatever. I went from 330 lbs to about 225 lbs. I'm still pretty fat, but I made this much progress in roughly a year. I actually really enjoyed this program too, I never felt like the Leg day was overly taxing but I still got the solid consistent burn I was shooting for, although the first few weeks I couldn't walk.
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  15. #1785
    Registered User Jeremy1818's Avatar
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    Any ideas how to add dips to this routine ? Would it be too much for recovery ? Maybe after incline bench but 4 heavy compounds on Push day seem quite alot
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  16. #1786
    Registered User simeditan's Avatar
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    I switched out some exercises like lat pulldowns for pullups 3-4x 8-10 reps, bendover dumbbell rows for seated cable ones and incline dumbbell press for 3x8-10 reps instead of incline barbell of 3x5. Also do some sumo deadlifts on back days if my legs arent too tired. Anything wrong with these changes?
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  17. #1787
    Registered User BlueAce11's Avatar
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    Solid program
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  18. #1788
    Registered User simeditan's Avatar
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    Probably already asked but should I reduce volume on a cut if it becomes too much and if so how much should I reduce?
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  19. #1789
    Brobi Wan Kenobi easye7's Avatar
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    Started this today after some time doing 3x to get strength back up. Felt great. 2 min rest on the 3x5 stuff, 60-90 seconds otherwise depending on movement.

    Question for pull day - does barbell row refer to pendlay row (from floor) ?
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  20. #1790
    Registered User pillr001's Avatar
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    What is the rep/sets range for pull day on Spiderman997 workout??



    Originally Posted by Spiderman997
    Contributed by Spiderman997.

    Legs:
    Squat
    Hack squat
    Leg extensions
    Hamstring curls
    SLDL
    Calves

    Push:
    Bench press
    DB incline bench
    DB seated press
    DB side raises
    Rope pushdowns

    Pull:
    Deadlift
    Weighted pull-ups
    Face pulls
    Chest supported rows
    Incline DB curls
    Hammer curls
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  21. #1791
    Registered User Bodzah's Avatar
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    What's the main difference between v bar and long bar when doing pull downs?
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  22. #1792
    Brobi Wan Kenobi easye7's Avatar
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    Originally Posted by Bodzah View Post
    What's the main difference between v bar and long bar when doing pull downs?
    One uses a long bar and one uses a v shaped bar
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  23. #1793
    Registered User pillr001's Avatar
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    Originally Posted by pillr001 View Post
    What is the rep/sets range for pull day on Spiderman997 workout??



    Originally Posted by Spiderman997
    Contributed by Spiderman997.

    Legs:
    Squat
    Hack squat
    Leg extensions
    Hamstring curls
    SLDL
    Calves

    Push:
    Bench press
    DB incline bench
    DB seated press
    DB side raises
    Rope pushdowns

    Pull:
    Deadlift
    Weighted pull-ups
    Face pulls
    Chest supported rows
    Incline DB curls
    Hammer curls


    Can anyone advise the rep/set range for the above for the Spider-Man back day
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  24. #1794
    Registered User Martienie's Avatar
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    Hey, i would love some advise.

    Up untill recently i've been doing back+chest, shoulders+arms and legs. Alternating between back/chest etc.

    Last week i switched to a pull/push/leg routine. However im noticing on the push day that im having some trouble. After the first exersise benching i doont ssem to have a whole lot of strength left to do shoulders right after. An dont feel like im able to hit shoulders propperly.

    Is it just me trying to go to go too heavy on the first exersise or something to get used to on this routine since im used to do oppositie groups?
    Pull and legs do seem to go just fine.

    Thanks
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  25. #1795
    Registered User Tylertrxn's Avatar
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    Hey I've been following this routine since April and I regret not finding it sooner.

    For bench, is it better to do:
    A:
    5 reps of 200lbs (5th rep was hard)
    5 reps of 195lbs (5th rep was hard)
    5 reps of 190lbs (5th rep was hard)
    or
    B:
    5 reps of 195lbs (could have done more)
    5 reps of 195lbs (could have done more)
    5 reps of 195lbs (5th rep was hard)

    Even if both are acceptable, which one is more recommended?
    I take 90 second breaks btw if it matters.
    Thank you
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  26. #1796
    Banned pazuko's Avatar
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    Chest volume too little
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  27. #1797
    Registered User iloveus's Avatar
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    Originally Posted by pazuko View Post
    Chest volume too little
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  28. #1798
    Bodybuilding Success Coolcicada's Avatar
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    Last edited by Coolcicada; 05-26-2020 at 11:30 AM.
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