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  1. #691
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Muzi7421 View Post
    Hi i am 40 years of age . can i start body building. i am already underweight. and facing few health issues . thanks.
    You can. Start with just the empty barbell and learn the movements, take your time, it's not a race.
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  2. #692
    Registered User GrizzlyHubes's Avatar
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    First off, I want to say thank you so much for this plan. I love this workout and was doing it regularly prior to Covid. However, since with how things are now, family, actually getting sick with Covid and having a rough recovery, I have not be in the gym in some time. To just make things easier for myself, I have set up my own home gym in my basement. I am able to complete much of the program however I do not have a Lat pulldown machine. What would you recommend to replace those?
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  3. #693
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by GrizzlyHubes View Post
    First off, I want to say thank you so much for this plan. I love this workout and was doing it regularly prior to Covid. However, since with how things are now, family, actually getting sick with Covid and having a rough recovery, I have not be in the gym in some time. To just make things easier for myself, I have set up my own home gym in my basement. I am able to complete much of the program however I do not have a Lat pulldown machine. What would you recommend to replace those?
    If you have a place to do pull-ups I would utilize pull-ups personally. I'm glad you were enjoying it!
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  4. #694
    Registered User Dydo's Avatar
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    Is this plan suitable for weight loss, I mean when it comes to over 30% fat. If applied with a slight caloric deficit, for example 400-500 calories.
    I am almost 48 years old, I trained a lot when I was young, and now I train for about 4 years, but I sit at the same level. Of course, I do not make much effort and for this reason I am not very advanced. I go to the gym for fun and to maintain tone and good shape. The rows and bench press are stronger than my squats.
    Can I implement this plan, striving for progression, although I do not start from a complete beginner.
    My lifts are: Squat -220 LB, BP -230 LB, DL 290 LB, OHP- 130 Lb, B-Row 220 Lb. As you can see, Squats and DL are my weakest lifts.
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  5. #695
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Dydo View Post
    Is this plan suitable for weight loss, I mean when it comes to over 30% fat. If applied with a slight caloric deficit, for example 400-500 calories.
    I am almost 48 years old, I trained a lot when I was young, and now I train for about 4 years, but I sit at the same level. Of course, I do not make much effort and for this reason I am not very advanced. I go to the gym for fun and to maintain tone and good shape. The rows and bench press are stronger than my squats.
    Can I implement this plan, striving for progression, although I do not start from a complete beginner.
    My lifts are: Squat -220 LB, BP -230 LB, DL 290 LB, OHP- 130 Lb, B-Row 220 Lb. As you can see, Squats and DL are my weakest lifts.
    It can, with some modifications. I would only do the workouts twice a week (A one day, B another, at least one day of rest in between) then add in cardio 3 other times a week. Long walks, low impact stuff, some jogging if your body can handle it. Once you get to the weight you want to be at, that's when you can push the strength gains. Maintaining strength and upping cardio with a caloric deficit is a solid approach to weight loss in my book.
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  6. #696
    Registered User Dydo's Avatar
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    Thank you for your opinion. Obviously this is a good way to lose weight, but mentally it will be very difficult for me to go to the gym only twice, as I have a constant urge to train and lift weights. In general, I go to the gym at least 4 times a week. I know that split muscle training is for the more advanced, but I do it often because it allows me to go to the gym more often, and sometimes I do it for a few days without a break. My other problem is that I really hate cardio, but maybe this is the right approach that gives the best results.
    Thanks again for including my question.
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  7. #697
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Dydo View Post
    Thank you for your opinion. Obviously this is a good way to lose weight, but mentally it will be very difficult for me to go to the gym only twice, as I have a constant urge to train and lift weights. In general, I go to the gym at least 4 times a week. I know that split muscle training is for the more advanced, but I do it often because it allows me to go to the gym more often, and sometimes I do it for a few days without a break. My other problem is that I really hate cardio, but maybe this is the right approach that gives the best results.
    Thanks again for including my question.
    Find something you like, and it's not terrible. I personally like rucking (walking with a weighted backpack) the most. It helps improve posture, gives you some strength benefits, has the same effect as running without having to run if you're stepping it out at a good pace, and if the world turns upside down someday getting used to doing a lot of miles with a backpack could be beneficial.
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  8. #698
    Registered User Dydo's Avatar
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    Yes, there is a great benefit to what you give as advice. Many people practice it and many famous coaches recommend it. However, many experts believe that the main things are the following: to be low in calories, to consume enough protein and strive to maintain strength, and even increase it. This means training harder, for example, it is advised that it would be best in 3-5 repetitions, but without much volume, as well as to practice it often. Especially people like me who are over 30% fat should not worry that they will lose muscle mass if they follow the above principles. Even such obese people have enough stored energy in the form of fat :-)
    However, these recommendations apply to people who train naturally and do not use preparations. If you use preparations, maybe other training plans are better. Surely you are more familiar, and I just share an opinion. Undoubtedly, there are many ways to achieve the goals, it is not written in stone that there is only one way.
    I brought up the topic because I liked the curriculum, which was put on the front pages as an idea, and I also like to train this way. I wanted to know your opinion if it would be useful for me. But you have already expressed your opinion, for which I thank you.
    Last edited by Dydo; 03-23-2021 at 01:43 AM.
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  9. #699
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    My legs are shot

    I’ve been on this program for just a few months and I’ve seen great progress on every single lift so far. However, I just had to cut my workout short and I’m now sitting in my car typing this, feeling defeated and frustrated that I couldn’t squat just now.

    I did one warmup set on squats with just the barbell, and my whole lower body (quads, glutes, hammies) immediately went stiff and started to feel sore. I pushed through my warmup sets and did my first working set of 255lbs and couldn’t finish. My legs are completely shot right now.

    I started with 275lbs last workout and had no issues. But it’s been 11 days since then so I lowered my starting weight to 255lbs. Yet I still struggled with just the barbell today...

    Nothing has really changed in my diet or sleep schedule. Could 11 days absent of squats effect me this much? I just did workout B 2 days prior and had no issues with my legs.

    Is this a normal experience for frequent weightlifters? As a matter of fact, my bench and rows felt off today too, but I still managed to hit my reps with them.

    Just a random day of tired muscles, perhaps? I’m both confused and angry right now
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  10. #700
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by dannyhetzel View Post
    I’ve been on this program for just a few months and I’ve seen great progress on every single lift so far. However, I just had to cut my workout short and I’m now sitting in my car typing this, feeling defeated and frustrated that I couldn’t squat just now.

    I did one warmup set on squats with just the barbell, and my whole lower body (quads, glutes, hammies) immediately went stiff and started to feel sore. I pushed through my warmup sets and did my first working set of 255lbs and couldn’t finish. My legs are completely shot right now.

    I started with 275lbs last workout and had no issues. But it’s been 11 days since then so I lowered my starting weight to 255lbs. Yet I still struggled with just the barbell today...

    Nothing has really changed in my diet or sleep schedule. Could 11 days absent of squats effect me this much? I just did workout B 2 days prior and had no issues with my legs.

    Is this a normal experience for frequent weightlifters? As a matter of fact, my bench and rows felt off today too, but I still managed to hit my reps with them.

    Just a random day of tired muscles, perhaps? I’m both confused and angry right now
    Just from my own experience, but if you're warming up and nothing feels right, going heavy is almost always a recipe for disaster. Been there done that.

    There could be a number of things. Fatigue from the previous workout, strange sleeping posture, hydration, etc. In essence, you honestly just had an "off day" from the sounds of it. Not every session is going to be one smashing PRs and making great gains. Some sessions it's a win just to show up and get some movement in.

    Rest up, hydrate, stretch, and see how you feel next week.
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  11. #701
    Registered User Reznovan's Avatar
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    This program has been fantastic for me and Ive been running the program for about a month now making goof progress. The only question I have is would I able able to do Front Squat instead of back squats, or possibly alternate them on different days? I tried doing front squats instead for a couple weeks and then noticed they increased my back squat when I went back to it. For me, it seems the lifts compliment each other.
    Last edited by Reznovan; 04-04-2021 at 10:33 AM.
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  12. #702
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Reznovan View Post
    This program has been fantastic for me and Ive been running the program for about a month now making goof progress. The only question I have is would I able able to do Front Squat instead of back squats, or possibly alternate them on different days? I tried doing front squats instead for a couple weeks and then noticed they increased my back squat when I went back to it. For me, it seems the lifts compliment each other.
    You pretty much answered your own question.
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  13. #703
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    Originally Posted by TolerantLactose View Post
    You pretty much answered your own question.

    Well. I don't know if doing that would increase my back squat quicker, or just simply not doing them and doing more back squats would be a faster increase to my back squat. If I do choose to do them, adding 10 pounds to front squat every set seems to be too much and if I did do them, I guess I would just have to do 5 pound increases.
    Last edited by Reznovan; 04-08-2021 at 11:14 AM.
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  14. #704
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    Hi grouchy

    Starting this routine on Monday. I’ve been training for just over a year on Phraks GSLP and made little progress, so going to switch to this one.

    Just a quick question, I haven’t squat or benched in about 2 months because it started to aggravate my shoulder, to the point where it hurt to wash my hands and shut car doors.

    I’m going to try and ease the squat and bench back in, but I think doing both on the same day might be putting too much stress on the shoulder. Would it be ok if I swapped the bench and press around, so I bench on deadlift day and press on squat day? Or would you recommend leaving it the way it is?
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  15. #705
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by andysafc97 View Post
    Hi grouchy

    Starting this routine on Monday. I’ve been training for just over a year on Phraks GSLP and made little progress, so going to switch to this one.

    Just a quick question, I haven’t squat or benched in about 2 months because it started to aggravate my shoulder, to the point where it hurt to wash my hands and shut car doors.

    I’m going to try and ease the squat and bench back in, but I think doing both on the same day might be putting too much stress on the shoulder. Would it be ok if I swapped the bench and press around, so I bench on deadlift day and press on squat day? Or would you recommend leaving it the way it is?
    You can switch around the pressing movements if you want, that's fine. Let me know how it goes.
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