I mean, a novice who is benching 135 and squatting 200 on Monday will be fully recovered and ready to train again by Wednesday. Where as an advanced lifter who is benching 315+ and squatting 405+ will probably have recovery issues since his total work load is so much higher. However at that point a full body H/M/L approach could be implemented.
|
-
03-29-2019, 01:21 PM #7831
-
03-29-2019, 01:45 PM #7832
-
-
03-29-2019, 03:42 PM #7833
-
03-29-2019, 03:43 PM #7834
-
03-30-2019, 01:28 AM #7835
-
03-31-2019, 10:16 AM #7836
Hey, I'm cutting and I've been running a 6x a week PPL routine focused on linear progression for the past 12 weeks. Looking to switch to a 3x a week routine; you think the beginner routine would suit me? Stats are; weight-190 lbs, Bench-165x5, Squat 170x5, DL-265x5, OHP-100x5. I took a long time off from lifting and those numbers are obviously beginner numbers, but on my current routine I've had a hard time progressing each workout while I'm cutting. Was wondering if I may run in to the same problem here. Thanks in advance
-
-
03-31-2019, 10:55 AM #7837
-
04-01-2019, 03:58 AM #7838
Thinking of starting the intermediate 4 day plan. Is there a limit on how long you should do a particular routine/plan for?
I only ask as I recently posted a thread about the plan I've had from a PT I'm seeing, and people expressed surprise that he hadn't changed the routine in a year. Then I read the Fierce 5 stuff and noted there is no expressed 'time limit' on running the plan (other than the notes about when to deload etc if progression stops).
-
04-01-2019, 06:47 AM #7839
-
04-01-2019, 07:18 AM #7840
-
-
04-01-2019, 07:33 AM #7841
-
04-01-2019, 07:50 AM #7842
-
04-01-2019, 09:03 AM #7843
I havent seen the thread but Id imagine if that was the general consensus from the regular posters then that was a good answer given your context, I would have said a year is a strangely long time to be on a completely unchanged pt program the whole time
But thats besides the point, just because it was strange your pt program was the same for a whole year, doesnt mean programs like this have a cookie cutter time stamp for when you must stop running it or when you must run it until, that would depend on so many unique things to each person that it would be stupid to give an exact time limitGym PRs
Squat 161kg
Bench 109kg
Deadlift 193kg
Press 76kg
@75kg bw
My Training
https://forum.bodybuilding.com/showthread.php?t=176988151
-
04-01-2019, 11:36 AM #7844
I'm gonna jump in here because I love this program so much and I hate to see someone get on this and not get the best results they can get. AND because you're absolutely 100% confused and it's obvious.
First of all, the 3x/Week fullbody hits each muscle group THREE times. The intermediate U/L hits each muscle group TWO times. So yo were mistaken there.
No, that's not muscle confusion. Two weeks is nothing. Nothing. Nothing. Nothing.
The fullbody 3x week is plenty of recovery time for someone at your level. You're physically incapable at this point of damaging your muscles so much that they can't recover properly with the fullbody novice. You're just not pushing enough weight yet. That's not a knock against you. It's just what it is. You will progress MUCH faster on the fullbody novice than the U/L intermediate at your current state. Don't let your ego tell you that you need to be on the "intermediate" because that sounds better than "novice." Don't sabotage yourself by being stubborn. Do this right. Seriously.Better Every Day: A Log About Lifting, Supps, and Life
https://forum.bodybuilding.com/showthread.php?t=174233481
-
-
04-01-2019, 09:09 PM #7845
-
04-04-2019, 02:04 AM #7846
On the Intermediate Upper/Lower, just interested why the major chest work and major shoulder work (i.e. bench presses and OHP) is only once a week? I seem to read/hear everywhere about hitting each muscle twice a week for max efficiency. Not trying to second guess the plan, would just like to learn/be educated.
-
04-04-2019, 04:07 AM #7847
-
04-04-2019, 04:18 AM #7848
Yes sorry I realise they do get hit on the other days, I just meant in terms of no shoulders on Upper A and no chest presses on Upper B. I just seem to have read a lot that suggests making sure, for example, some sort of chest press is done twice a week to maximise growth. Again, not not questioning it, just looking to learn the reasoning for doing it like this.
-
-
04-04-2019, 04:23 AM #7849
-
04-04-2019, 05:39 AM #7850
Well upper A Bench and incline will work the front delt pretty well which will assist shoulder presses, so it's vertical press assisance.
Upper B has OHP which has a carry over to bench for many lifters. With the flyes...they work similar muscles as bench. I suppose if you really want to focus on bench you can put a direct assistance excercise here or just more bench. I think the comms t about bench twice a week is about maximising bench..not necessarily growth.531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
-
04-04-2019, 06:48 AM #7851
-
04-04-2019, 07:25 AM #7852
-
-
04-04-2019, 07:48 AM #7853
-
04-04-2019, 08:05 AM #7854
-
04-04-2019, 08:56 AM #7855
-
04-04-2019, 12:37 PM #7856
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Somewhat disagree and so would Davis, any full range of motion overhead press for another maybe.
OHP for Bench variations.. less so, yes it used to be a sub, but that's more because so many damn people ask than it being a good idea.
for those asking
If you cared more about bench press particularly than general hypertrophy and physique (powerlifting goals over bodybuilder if you like),
Then I would sub flies for a bench variation, (3ct, chest level pin, floor press.. something harder than a normal bench).
Or run a program that has you benching 3 or 4 days a week..5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
-
04-04-2019, 12:40 PM #7857
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Yes
stiff legs = from the floor as a deadstop, minimal ham flexion and minimal glute involvement
Rdl = from the top, hips pushed back and hams stretched to bar just below knees for most people, forceful glute contraction back to top.
Lower back vs Hams/glutes dominant.
Both are great, most will probably benefit more from Rdls if you pull conventional5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
-
04-04-2019, 03:51 PM #7858
-
04-05-2019, 12:44 AM #7859
-
04-07-2019, 11:13 AM #7860
Bookmarks