Need Help? Customer Support 1-866-236-8417
Reply
Page 5 of 216 FirstFirst ... 3 4 5 6 7 15 55 105 ... LastLast
Results 121 to 150 of 6466
  1. #121
    #tallpeopleproblems unstrong's Avatar
    Join Date: Jan 2014
    Location: United States
    Age: 29
    Posts: 4,622
    Rep Power: 13179
    unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000)
    unstrong is offline
    Originally Posted by RKintaudi View Post
    That's going to be a real test of my patience. Especially if there's stalls.

    How long do you think it would take if I'm at 155/145/135?
    It's impossible to tell. The quicker you get done cutting, the quicker you'll get there though.
    My log:
    http://forum.bodybuilding.com/showthread.php?t=166030441
    Reply With Quote

  2. #122
    lagging quads connorpat1995's Avatar
    Join Date: Feb 2014
    Location: United States
    Posts: 5,514
    Rep Power: 10523
    connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000)
    connorpat1995 is offline
    Originally Posted by RKintaudi View Post
    That's going to be a real test of my patience. Especially if there's stalls.

    How long do you think it would take if I'm at 155/145/135?
    9 months, 2 weeks, 2 days, 9 hours, 38 mins and 20 seconds.
    I kid, but really there;s simply no way to know. If a guy on a bulk runs through his noob gains in 8 months, that's fantastic. Making those lifts in a year is really good. A 315lb squat has been achieved in as little as 12 weeks

    Remember though, "novice" stage is determined by your recovery and ability to grow. As a novice, you have the potential to make a PR every time you walk into the gym (or at least progress on a lift, resets in mind) and that's awesome. Being an intermediate sucks compared to a novice and advanced is even worse. You should shift from novice routines only when it's clear that you can no longer make that lightening-fast progress; some guys will have a 400lb squat by the time this happens, but for most it's around 3/2/4 plates for S/B/D

    cliffs:
    -novice phase is the most exciting point of your lifting career, love it
    -more advanced level programming = more work for slower results, try to stay a noob for as long as possible
    Last edited by connorpat1995; 09-04-2014 at 01:35 PM.
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
    Reply With Quote

  3. #123
    #tallpeopleproblems unstrong's Avatar
    Join Date: Jan 2014
    Location: United States
    Age: 29
    Posts: 4,622
    Rep Power: 13179
    unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000) unstrong is a splendid one to behold. (+10000)
    unstrong is offline
    Originally Posted by connorpat1995 View Post
    Remember though, "novice" stage is determined by your recovery and ability to grow. As a novice, you have the potential to make a PR every time you walk into the gym (or at least progress on a lift, resets in mind) and that's awesome. Being an intermediate sucks compared to a novice and advanced is even worse. You should shift from novice routines only when it's clear that you can no longer make that lightening-fast progress; some guys will have a 400lb squat by the time this happens, but for most it's around 3/2/4 plates for S/B/D
    Or you can be really cool like me and make month to month progress with novice lifts
    My log:
    http://forum.bodybuilding.com/showthread.php?t=166030441
    Reply With Quote

  4. #124
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Never switch from novice programming unless you can't break plateaus while bulking. Don't ever switch on a cut.
    Reply With Quote

  5. #125
    Registered User KastorTroy's Avatar
    Join Date: Nov 2009
    Posts: 34
    Rep Power: 0
    KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10) KastorTroy is on a distinguished road. (+10)
    KastorTroy is offline
    I got a question on your L/U LPP 5 day plan. Would you advise against using L/U - A one week and then doing L/U - B the following and just keep switching each week between them.

    Mon-Lower A
    Tue-Upper A
    Wed-Rest
    Thu-Legs (w/ DL)
    Fri-Push
    Sat-Pull
    Sun-Rest
    Repeat

    Following week

    Mon-Lower B
    Tue-Upper B
    Wed-Rest
    Thu-Legs (w/ DL)
    Fri-Push
    Sat-Pull
    Sun-Rest
    Repeat

    or should you just stick with L/U - A?
    ()---() York Barbell Club #16 ()---()
    Reply With Quote

  6. #126
    Registered User stitch123's Avatar
    Join Date: Jun 2013
    Location: United Kingdom (Great Britain)
    Age: 35
    Posts: 736
    Rep Power: 148
    stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50) stitch123 will become famous soon enough. (+50)
    stitch123 is offline
    Curious question - would you change anything if you didn't have to keep to the f5 format of 5 exercises (with one being a super set ) ?
    2015- Present. Qualified military psychiatric nurse.

    2012-2015 British Army Psych Nurse Training (BSc Nursing Mental health)

    2004-2012 Royal Military Police
    Reply With Quote

  7. #127
    Banned Lessandro1's Avatar
    Join Date: Aug 2014
    Age: 17
    Posts: 52
    Rep Power: 0
    Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10) Lessandro1 has a little shameless behaviour in the past. (-10)
    Lessandro1 is offline
    Im à beginner but i want to spend more time at the gym 2-3 à week sucks so im going for the inter is it OK ?
    Reply With Quote

  8. #128
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Kastor and lessandro, both of those seem fine.


    Stitch, I probably wouldn't change much. I like leaving room in the intermediate and especially advanced program for postural exercises. Common ones would hip thrusts, ghr, abs and upper back work. Something that should normally be addressed by someone that knows their sh*t.
    Reply With Quote

  9. #129
    Registered User isaiah41v10's Avatar
    Join Date: Aug 2013
    Posts: 294
    Rep Power: 228
    isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50) isaiah41v10 will become famous soon enough. (+50)
    isaiah41v10 is offline
    You said in the the original posts that substituting could throw off the balance so I have a question on your LLP program. If my bench doesn't have a leg extension/curl piece what can be substituted for that superset? Also can something be subbed for GMings? Lastly can DL be switched to pull day. I find that DL effects my squatting if done on the same day.
    Reply With Quote

  10. #130
    Not Banned bballjoe12's Avatar
    Join Date: Jan 2006
    Age: 30
    Posts: 585
    Rep Power: 178
    bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10)
    bballjoe12 is offline
    Can the The Intermediate/Advanced LPP be run 3 days a week?
    5'8, 177 lb.

    My First 5x5 "Stop Being So Weak" Journal:
    http://forum.bodybuilding.com/showthread.php?t=118228081

    "Ain't nothin' to it, but to do it."
    Reply With Quote

  11. #131
    Registered User janson8000's Avatar
    Join Date: Apr 2014
    Location: Sellersburg, Indiana, United States
    Posts: 1,047
    Rep Power: 1499
    janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000) janson8000 is just really nice. (+1000)
    janson8000 is offline
    i'v seen that you don't like shrugs for shoulder health, But how do you feel about Revers shrugs(bar behind you) and upright rows.
    "Giving up on your goal because of one setback is like slashing your other three tires because you got one flat."
    Reply With Quote

  12. #132
    Lift & Code Cranz's Avatar
    Join Date: Feb 2012
    Posts: 3,379
    Rep Power: 7614
    Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000) Cranz is a name known to all. (+5000)
    Cranz is offline
    Originally Posted by janson8000 View Post
    i'v seen that you don't like shrugs for shoulder health, But how do you feel about Revers shrugs(bar behind you) and upright rows.
    If you are concerned about shoulders, I wouldn't mess with the routine and I would pay attention to what Davis says. This based on personal experience.

    I've suffered shoulder imbalances/pain that massively affected my bench press, but once I did the switch(Since early june, so 3 months now on the routine), they kept getting better, I no longer have any kind of pain/cracking, and my bench press is going up steadily for two months on a cut, something I couldn't manage doing on a bulk on ICF5x5 or Coolcicada's.
    Any post I make should not be taken seriously.
    Reply With Quote

  13. #133
    Not Banned bballjoe12's Avatar
    Join Date: Jan 2006
    Age: 30
    Posts: 585
    Rep Power: 178
    bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10) bballjoe12 is on a distinguished road. (+10)
    bballjoe12 is offline
    Bump for some help. Can I run the intermediate/advance lpp 3x a week only?
    5'8, 177 lb.

    My First 5x5 "Stop Being So Weak" Journal:
    http://forum.bodybuilding.com/showthread.php?t=118228081

    "Ain't nothin' to it, but to do it."
    Reply With Quote

  14. #134
    lagging quads connorpat1995's Avatar
    Join Date: Feb 2014
    Location: United States
    Posts: 5,514
    Rep Power: 10523
    connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000) connorpat1995 is a splendid one to behold. (+10000)
    connorpat1995 is offline
    Originally Posted by bballjoe12 View Post
    Bump for some help. Can I run the intermediate/advance lpp 3x a week only?
    No, at that point it's just a bro-split.
    If you're an intermediate lifter and you only have 3 days a week, look into full-body routines like texas method or madcow
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
    Reply With Quote

  15. #135
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Too many questions to answer on my phone. On vacation currently. Will get back to you guys soon.
    Reply With Quote

  16. #136
    Registered User nikesb207's Avatar
    Join Date: May 2013
    Age: 25
    Posts: 119
    Rep Power: 70
    nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10) nikesb207 is on a distinguished road. (+10)
    nikesb207 is offline
    could you replace pendlay rows with a dumbell bent row on a flat bench? seems to be a similar type of pull and was just curious
    first PL meet in may.
    current 1rm's(mid february 2016)
    300 squat / 245 bench / 427.5 deadlift
    goals by my birthday(july)
    350 squat / 270 bench / 450 deadlift
    Reply With Quote

  17. #137
    Registered User fordbwee52's Avatar
    Join Date: Dec 2013
    Age: 25
    Posts: 24
    Rep Power: 0
    fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10) fordbwee52 is on a distinguished road. (+10)
    fordbwee52 is offline
    davisj3537 , what is your opinion on mixing Full Body/Rest/L/P/P ?
    Reply With Quote

  18. #138
    Registered User jumboliah's Avatar
    Join Date: Jan 2010
    Age: 26
    Posts: 696
    Rep Power: 184
    jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50) jumboliah will become famous soon enough. (+50)
    jumboliah is offline
    Question. Been lifting consistently since early 09. Few years of bro splits. Did madcow for a really long time as well. Ran upper/lowers similar to yours. etc.
    so my prs ~181lbs are roughly 350x5 squat, 300x5 bench, 405x5 dead, 185x5 ohp (Currently lifts are weaker b/c I just finished a cut and am 165lbs). Lower lifts a little behind due to leverages. I was thinking PPL or UL PPL. Thoughts?

    Originally Posted by davisj3537 View Post
    I certainly agree with the first half of what Augustine said. To append to his response I will say that before getting into a "men's physique" program you would run programs like these for years first.

    Jumping straight into an advanced program makes about as much sense as thinking drowning is a good way to learn to swim.
    Any reason why men's physique competitors shouldn't do programs similar to your PPL or UL PPL? (I don't have men's physique goals, just asking our of curiosity). I always figured a PPL variant could last a lifetime pretty much regardless of goals. As in there's nothing really 'more advanced'.
    Last edited by jumboliah; 09-07-2014 at 09:25 PM.
    Reply With Quote

  19. #139
    Registered User Trooper91's Avatar
    Join Date: Mar 2008
    Age: 26
    Posts: 21
    Rep Power: 0
    Trooper91 has no reputation, good or bad yet. (0) Trooper91 has no reputation, good or bad yet. (0) Trooper91 has no reputation, good or bad yet. (0)
    Trooper91 is offline
    First of all, congrats on the program, the feedback you are getting is awesome and this means the program is getting people results.

    I have been doing ICF for the past month, before i just did a bro split with too much volume. Well with ICF i haven't really been able to progress on my pressing lifts and in the past two workouts pretty much i've failed my sets without even increasing the weight. So i think the volume is just too much and I definately want to change to something else.

    Now the problem is that I'm living overseas (Thailand) and as much as I would like to bulk correctly, counting calories and following a full body program here is just not that simple. Food labels are impossible to read and I cannot cook in my room, so clean bulking isn't that easy. And I also don't have a power rack in my gym for squats or OHP, so i have to use the smith machine. Would you still advise to get on your program, or maybe just do a hypetrophy program till I get back (4 months) and then start a real strenght and mass program?

    Your novice and intermediate program look awesome, and even if i am more in a novice stage, i would like to try the other one because of the extra day at the gym and the different exercises you can do. Is this advisable or would it be better to start on the 3 days program? I am 5'9 and my weight is around 150

    This is what I'm lifting currently under the ICF 5x5.

    BP: 145 x 5
    OHP: 96 x 5
    BB rows: 140 x5
    Deadlift: 222 x 5
    Squat (smithmachine) : 200 x 5

    Thanks, really appreciate all the work you put into this for free.
    Reply With Quote

  20. #140
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Originally Posted by isaiah41v10 View Post
    You said in the the original posts that substituting could throw off the balance so I have a question on your LLP program. If my bench doesn't have a leg extension/curl piece what can be substituted for that superset? Also can something be subbed for GMings? Lastly can DL be switched to pull day. I find that DL effects my squatting if done on the same day.
    See acceptable subs.

    I wouldn't move DL. It has too much lower body emphasis. Putting DL on pull day would make this into a disaster. Of course it affects your squatting...who cares? You are still getting stronger and growing. Also, you'll only be DLing every other leg day. One can be a squat focused day with rack pulls being done second and the other can be a DL first day with squat second.
    Originally Posted by bballjoe12 View Post
    Can the The Intermediate/Advanced LPP be run 3 days a week?
    You could but I don't know why you'd want to do that. It removes all the efficiency of the program. Run a full body or the UL if you want less time in the gym.
    Originally Posted by janson8000 View Post
    i'v seen that you don't like shrugs for shoulder health, But how do you feel about Revers shrugs(bar behind you) and upright rows.
    Shrugs are actually good for shoulder health when the lifter understands what they are for and when to use them. Without a good understanding of kyphosis and your tendency to it, shrugs could be troublesome.

    I don't like upright rows at all. Maybe wide grip and light weight for reps, but what point do they really serve then?
    Originally Posted by nikesb207 View Post
    could you replace pendlay rows with a dumbell bent row on a flat bench? seems to be a similar type of pull and was just curious
    Bent over rows aren't the same angle as a pendlay. Elbow flare also is changed. If you leaned all the way over and maintained a 45 degree elbow flare I'd say they are a fine sub.
    Originally Posted by fordbwee52 View Post
    davisj3537 , what is your opinion on mixing Full Body/Rest/L/P/P ?
    You are either beginner or advanced. Mixing the two seems like a horribly inefficient idea.
    Originally Posted by jumboliah View Post
    Question. Been lifting consistently since early 09. Few years of bro splits. Did madcow for a really long time as well. Ran upper/lowers similar to yours. etc.
    so my prs ~181lbs are roughly 350x5 squat, 300x5 bench, 405x5 dead, 185x5 ohp (Currently lifts are weaker b/c I just finished a cut and am 165lbs). Lower lifts a little behind due to leverages. I was thinking PPL or UL PPL. Thoughts?
    Either seems fine for you. My fav is the PPL and UL. It may be what I run when I get finished with rehab.
    Originally Posted by jumboliah View Post
    Any reason why men's physique competitors shouldn't do programs similar to your PPL or UL PPL? (I don't have men's physique goals, just asking our of curiosity). I always figured a PPL variant could last a lifetime pretty much regardless of goals. As in there's nothing really 'more advanced'.
    In a perfect world I'd agree that PPL is as far as most people should ever go. Most bodybuilders want more time to spend on "weak" areas and always end up running a split.
    Originally Posted by Trooper91 View Post
    First of all, congrats on the program, the feedback you are getting is awesome and this means the program is getting people results.

    I have been doing ICF for the past month, before i just did a bro split with too much volume. Well with ICF i haven't really been able to progress on my pressing lifts and in the past two workouts pretty much i've failed my sets without even increasing the weight. So i think the volume is just too much and I definately want to change to something else.

    Now the problem is that I'm living overseas (Thailand) and as much as I would like to bulk correctly, counting calories and following a full body program here is just not that simple. Food labels are impossible to read and I cannot cook in my room, so clean bulking isn't that easy. And I also don't have a power rack in my gym for squats or OHP, so i have to use the smith machine. Would you still advise to get on your program, or maybe just do a hypetrophy program till I get back (4 months) and then start a real strenght and mass program?

    Your novice and intermediate program look awesome, and even if i am more in a novice stage, i would like to try the other one because of the extra day at the gym and the different exercises you can do. Is this advisable or would it be better to start on the 3 days program? I am 5'9 and my weight is around 150

    This is what I'm lifting currently under the ICF 5x5.

    BP: 145 x 5
    OHP: 96 x 5
    BB rows: 140 x5
    Deadlift: 222 x 5
    Squat (smithmachine) : 200 x 5

    Thanks, really appreciate all the work you put into this for free.
    Your inability to progress on ICF is likely due to insufficient calories. I'll agree the volume is high, but if you were bulking it shouldn't be an issue.

    Obviously you have to work with what you have in terms of equipment and food availability. I'd be tempted to eat more and give ICF another shot. I hate advising people to hop programs after a month.

    If you decided to run one of these then you'll certainly do better on the novice, but you could do the UL if you like.
    Reply With Quote

  21. #141
    Registered User Ion33's Avatar
    Join Date: Apr 2012
    Posts: 230
    Rep Power: 97
    Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10) Ion33 is on a distinguished road. (+10)
    Ion33 is offline
    Quick question. My chest is by far the strongest point of my physique primarily built from my bro split 'chest day' back in the day. I could do 1 set of benching a week now and it'd still grow. (This led to bad shoulder posture, while I also have an anterior pelvic tilt). So would it be fine taking out a bit of the chest work and transferring that load to either more ohp, lateral raises, or more tri isos if I'm on one of the two PPL variations? (I was also gonna say add more pulling but that may be overkill) I know you said you'd advise against it to similar questions in the thread but since an overdeveloped chest/anterior delt is something that can screw with posture, I figure this would be different. And I guess the same question also goes to lower body. I'd just do slightly less quad work and slightly more glute/ham to accompany the APT. Minor changes.
    Reply With Quote

  22. #142
    Registered User mschouten41's Avatar
    Join Date: Jun 2014
    Age: 29
    Posts: 3
    Rep Power: 0
    mschouten41 has no reputation, good or bad yet. (0)
    mschouten41 is offline
    I've been lifting consistently but casually for the last 5 years. Recently came off a brosplit program where I was still able to put more weight on the bar each week (especially on lifts/squats). I like the variety and 4-day routine of the U/L program, but feel like I still have potential to up my weight at novice progression.

    Would it make sense for me to start the U/L at novice progression and switch to the intermediate progression once I need it, or should I spend some time with the full novice program? Thanks for any insight you can provide!

    Bench- 250
    Squat- 260
    Deadlift- 280
    Reply With Quote

  23. #143
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Originally Posted by Ion33 View Post
    Quick question. My chest is by far the strongest point of my physique primarily built from my bro split 'chest day' back in the day. I could do 1 set of benching a week now and it'd still grow. (This led to bad shoulder posture, while I also have an anterior pelvic tilt). So would it be fine taking out a bit of the chest work and transferring that load to either more ohp, lateral raises, or more tri isos if I'm on one of the two PPL variations? (I was also gonna say add more pulling but that may be overkill) I know you said you'd advise against it to similar questions in the thread but since an overdeveloped chest/anterior delt is something that can screw with posture, I figure this would be different. And I guess the same question also goes to lower body. I'd just do slightly less quad work and slightly more glute/ham to accompany the APT. Minor changes.
    Precisely what you should be doing sir. Make sure to stretch the tight muscles and soft tissue work as well. Good luck man.

    APT-I'd remove a quad exercise for hip thrusts for sure. Add in a little more ab work too.
    Shoulders- Be weary of upper trap work as well. Hit those mid/lower traps and work on thoracic mobility.
    Reply With Quote

  24. #144
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Originally Posted by mschouten41 View Post
    I've been lifting consistently but casually for the last 5 years. Recently came off a brosplit program where I was still able to put more weight on the bar each week (especially on lifts/squats). I like the variety and 4-day routine of the U/L program, but feel like I still have potential to up my weight at novice progression.

    Would it make sense for me to start the U/L at novice progression and switch to the intermediate progression once I need it, or should I spend some time with the full novice program? Thanks for any insight you can provide!

    Bench- 250
    Squat- 260
    Deadlift- 280
    I'd suggest doing the UL and using the intermediate progression for bench and novice progression for everything else.
    Reply With Quote

  25. #145
    Registered User Trooper91's Avatar
    Join Date: Mar 2008
    Age: 26
    Posts: 21
    Rep Power: 0
    Trooper91 has no reputation, good or bad yet. (0) Trooper91 has no reputation, good or bad yet. (0) Trooper91 has no reputation, good or bad yet. (0)
    Trooper91 is offline
    Originally Posted by davisj3537 View Post
    Your inability to progress on ICF is likely due to insufficient calories. I'll agree the volume is high, but if you were bulking it shouldn't be an issue.

    Obviously you have to work with what you have in terms of equipment and food availability. I'd be tempted to eat more and give ICF another shot. I hate advising people to hop programs after a month.

    If you decided to run one of these then you'll certainly do better on the novice, but you could do the UL if you like.
    I am not counting the calories, but I am pretty sure I am eating more than 150 gr of protein per day, i get my fats mainly from PB, cashew nuts and well egg yolks and meat. Carbs is the most difficult thing for me to count, but white rice and whole wheat bread are my main sources.

    I will run your novice program than, but I have some questions. How come you do not include normal deadlifts in your workout? I have checked the FAQ and could not find anything. With ICF i was getting really good results on that lift and I would like to continue doing it. And can I substitute pendlay rows with t-bar rows? What about ab work on days off? I usually go to the pool in my gym on my non working out days, so before that I like to dos 2 supersets of abs (1 for upper abs, one for lower) and then planks for my overall core. Is this ok? I imagine I could drop the ab work you have included at the end of each workout, correct?

    Thanks again, great insight.
    Reply With Quote

  26. #146
    Registered User TakeEverything's Avatar
    Join Date: Sep 2012
    Age: 25
    Posts: 442
    Rep Power: 0
    TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100) TakeEverything is not very well liked. (-100)
    TakeEverything is offline
    What's your take on plyos and OLYs in the u/l
    Reply With Quote

  27. #147
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Originally Posted by Trooper91 View Post
    I am not counting the calories, but I am pretty sure I am eating more than 150 gr of protein per day, i get my fats mainly from PB, cashew nuts and well egg yolks and meat. Carbs is the most difficult thing for me to count, but white rice and whole wheat bread are my main sources.

    I will run your novice program than, but I have some questions. How come you do not include normal deadlifts in your workout? I have checked the FAQ and could not find anything. With ICF i was getting really good results on that lift and I would like to continue doing it. And can I substitute pendlay rows with t-bar rows? What about ab work on days off? I usually go to the pool in my gym on my non working out days, so before that I like to dos 2 supersets of abs (1 for upper abs, one for lower) and then planks for my overall core. Is this ok? I imagine I could drop the ab work you have included at the end of each workout, correct?

    Thanks again, great insight.
    You can sub DL/leg curl for the front squat and RDL if you like. There are several reasons I like the RDL/front squat, but I'm not gonna list them all out again. Removing abs from the workouts if you do them on off days is fine. I suggest you give pendlays a legitimate effort before subbing anything.
    Originally Posted by TakeEverything View Post
    What's your take on plyos and OLYs in the u/l
    I'm not completely against anything, but in general the addition of 1-2 exercises per day is reserved for postural imbalances which everyone has if you look hard enough. Generally, adding exercises unrelated to posture is just a bad idea.
    Reply With Quote

  28. #148
    Registered User Trooper91's Avatar
    Join Date: Mar 2008
    Age: 26
    Posts: 21
    Rep Power: 0
    Trooper91 has no reputation, good or bad yet. (0) Trooper91 has no reputation, good or bad yet. (0) Trooper91 has no reputation, good or bad yet. (0)
    Trooper91 is offline
    Ok will do that. I'll stick with the pendlay rows, i've been reading about them and I'm excited to try those out.

    Btw, how heavy should I start? You said that beginners should start light, avoiding soreness in the first weeks of training, but I have already been lifting for the past 6-8 months so should I just start with what I was lifting in ICF? I listed my lifts in a previous post.

    Thanks and this is all. Will just train hard follow your routine and not ask any more bitchy questions lol.
    Reply With Quote

  29. #149
    Swimmer RandomDudee's Avatar
    Join Date: Aug 2014
    Location: United States
    Posts: 676
    Rep Power: 2214
    RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000) RandomDudee is just really nice. (+1000)
    RandomDudee is offline
    Originally Posted by davisj3537 View Post
    I was just thinking now that I've got a good U/L I can combine that with the LPP for a cool 5 day plan (similar to PHAT, but with reasonable volume and good balance.) This would allow a DL variant like many people want into a 5 day plan that could be the same every week. You'd use the same progression as the U/L routine.

    It ends up working out fine since Lower A is a tad quad heavy, Leg day is a bit ham heavy. I certainly advise putting Lower A before Upper A to give plenty of rest between lower A and legs day. You could use Lower B and Upper B, but I think the A's work better.

    Edit: Credit to Kcabo for reminding me of the idea. I've always liked the setup, but never had any good U/L days written to make it happen.


    Intermediate Upper/Lower and LPP 5 Day Plan

    Lower A
    Squats 3x5
    Weighted Back Extensions 3x8
    Leg Press 3x10
    Leg Curls 3x10
    Ab work 3x15/Calf raises 3x12 Superset

    Upper A
    Incline Bench 3x5
    Decline DB Bench 3x8
    Lat Pulldowns 3x8
    Bent Over Rows 3x8
    Curls 3x10/Reverse Flies 3x12 Superset

    Legs
    *Squat 3x5
    *DL 3x5
    Good Morning 3x8
    Leg Extensions/Leg curls (Superset 3x10)
    Calf work 3x12

    Push
    *Bench(Horizontal Press) 3x5
    *OHP(Upward Press) 3x5
    Dips(Downward Press) 3x8
    Overhead Extensions(long head iso)-3x8/Ab work-3x12 (Superset)
    Chest flies 3x8 (any angle)

    Pull
    *Pendlay Rows(Horizontal Pull) 3x5
    Yates Rows(Upward Pull) 3x5
    Lat Pulldowns(Downward Pull) 3x8
    Reverse Flies/Overhead face pulls (Superset 3x10) (For facepulls think 135-150 degree incline for the angle)
    Curls 3x8

    You will be working out 2 consecutive days followed by a rest day and then 3 more consecutive days.

    Mon-Lower A
    Tue-Upper A
    Wed-Rest
    Thu-Legs (w/ DL)
    Fri-Push
    Sat-Pull
    Sun-Rest
    Repeat

    You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps by 1 on every set. Ex: Instead of doing bench 3x5 you'll do 3x6. At the end of that week weight increases and the reps will drop back down to 3x5.

    *The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.

    Optional extra set-There is an * next to exercises that you can do an extra heavy single, double or triple set each day. Pick one exercise per day. These aren’t max attempts. It is just a fun way to jump out of your normal set/rep scheme.
    Ill be running this program.
    Nothing Ventured, Nothing Gained - RepsForJesus
    Reply With Quote

  30. #150
    I need about tree fiddy davisj3537's Avatar
    Join Date: Apr 2012
    Location: United States
    Posts: 20,267
    Rep Power: 1445403
    davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz davisj3537 has the mod powerz
    davisj3537 is offline
    Originally Posted by Trooper91 View Post
    Ok will do that. I'll stick with the pendlay rows, i've been reading about them and I'm excited to try those out.

    Btw, how heavy should I start? You said that beginners should start light, avoiding soreness in the first weeks of training, but I have already been lifting for the past 6-8 months so should I just start with what I was lifting in ICF? I listed my lifts in a previous post.

    Thanks and this is all. Will just train hard follow your routine and not ask any more bitchy questions lol.
    I'd consider dropping a little weight from ICF weights. It adds up quick. Don't worry.
    Originally Posted by RandomDudee View Post
    Ill be running this program.
    Feel free to PM me or discuss it in here, but I'll need to modify this slightly to help fix your shoulder issues. I need to know how fast you'd like to fix it to start changing this.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts