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  1. #421
    Registered User IsntingMus's Avatar
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    So for the 4 day upper/lower routine, in the upper 1/2 the Wide-Grip Pulldown got me confused. do i do a 3 set back wide-grip and another 3 set front grip pulldown or what?
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  2. #422
    Registered User TheViking1992's Avatar
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    Originally Posted by djangofreeman View Post
    Thanks for response, forgot to add one more question. Should I use barbell or ez-bar when doing military press or there's no difference? Currently I'm doing ez-bar.
    Barbell obviously... doing it with an ez bar sounds plain retarded...

    Originally Posted by kinkings View Post
    I know most people have said you shouldnt mess around with the program but would it be ok to add in more bicep exercises on pull/upperday? (Upper/Lower/Pull/Push/Legs Split). Like maybe some sets of preacher or concentration curls?
    If you want to waste your time, sure, do it... but you won't see any better or faster results. You're more likely to get severe elbow tendonitis, though...

    Originally Posted by IsntingMus View Post
    So for the 4 day upper/lower routine, in the upper 1/2 the Wide-Grip Pulldown got me confused. do i do a 3 set back wide-grip and another 3 set front grip pulldown or what?
    Eh... what? It says 3 sets of wide-grip pulldowns... what is there to be confused about?
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  3. #423
    Registered User Dan098's Avatar
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    Ok so i really like the look of one of your plans. So i went to the gym today and did some test runs, making sure form was right ect. However i have a problem with the deadlifts as it causes pain in my knee. An instructor tried to hep me get the form down and stop the pain but nothing could be done. Im bow legged so my knees face outwards when i bend down to pick up the bar.

    So he told me to lay either end of the barbell on a bench so the barbell is just below my knee caps and lift from there. I think he called it a rack pull or something. Is this ok to sub in for deadlifts?

    Im doing the Upper1/Lower1/off/Upper2/Lower2/Off/Off


    It also says Deadlift 12 reps x2 ..... Does that mean 12 full reps x2 or does it mean i do 6 reps twice?..

    Sorry if they are silly questions, Got slight learning difficulty and get confused easily.
    Last edited by Dan098; 05-23-2017 at 02:12 PM.
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  4. #424
    Registered User maxroegiest's Avatar
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    Originally Posted by Dan098 View Post
    Ok so i really like the look of one of your plans. So i went to the gym today and did some test runs, making sure form was right ect. However i have a problem with the deadlifts as it causes pain in my knee. An instructor tried to hep me get the form down and stop the pain but nothing could be done. Im bow legged so my knees face outwards when i bend down to pick up the bar.

    So he told me to lay either end of the barbell on a bench so the barbell is just below my knee caps and lift from there. I think he called it a rack pull or something. Is this ok to sub in for deadlifts?

    Im doing the Upper1/Lower1/off/Upper2/Lower2/Off/Off


    It also says Deadlift 12 reps x2 ..... Does that mean 12 full reps x2 or does it mean i do 6 reps twice?..

    Sorry if they are silly questions, Got slight learning difficulty and get confused easily.
    You shouldn't be putting yourself in a compromised position, never. So if you can still do Deadlifts by doing a rack pull variation without pain, then that's very good

    I am looking at the UL split and the DL there are listed as 3 sets / 30 reps. The 12 reps for 2 sets is the ULPPL split.
    Never believe anything anyone tells you straight away. Your own experience makes you the best builder.
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  5. #425
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    Originally Posted by maxroegiest View Post
    You shouldn't be putting yourself in a compromised position, never. So if you can still do Deadlifts by doing a rack pull variation without pain, then that's very good

    I am looking at the UL split and the DL there are listed as 3 sets / 30 reps. The 12 reps for 2 sets is the ULPPL split.
    You need to have your eyes checked then...
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  6. #426
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    Originally Posted by TheViking1992 View Post
    You need to have your eyes checked then...
    I printed out the excel file that you approved in the first page of this forum post. There it says Deadlift/Romanian Deadlift 3 sets 30 reps. Apparently it's posted differently here, but that's not my fault.
    Never believe anything anyone tells you straight away. Your own experience makes you the best builder.
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  7. #427
    Registered User Dan098's Avatar
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    @Theviking1992 Hey mate can you clarify something for me please?

    The dealifts say 12 reps 2 sets. Its that 2 full sets of 12 reps or does it act the same as everything else and i have 2 sets to complete 12 reps?
    I have slight learning difficulties to sorry if i ask alot of questions!
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  8. #428
    Registered User TheViking1992's Avatar
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    Originally Posted by Dan098 View Post
    @Theviking1992 Hey mate can you clarify something for me please?

    The dealifts say 12 reps 2 sets. Its that 2 full sets of 12 reps or does it act the same as everything else and i have 2 sets to complete 12 reps?
    Same as everything else... obviously...
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  9. #429
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    Originally Posted by TheViking1992 View Post
    If you want to waste your time, sure, do it... but you won't see any better or faster results. You're more likely to get severe elbow tendonitis, though...
    Alright thanks for the response! I'm a beginner ofcourse so i dont really got that much knowledge. It would be awesome if you or someone else could explain why that is. (Why i wouldnt see any
    better results) Thanks!
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  10. #430
    HeMB's Avatar
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    Speaking about the Fullbody routine, should barbell bent over row be overhand or underhand grip? Is it viable to do the underhand variation?
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  11. #431
    Registered User TheViking1992's Avatar
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    Originally Posted by HeMB View Post
    Speaking about the Fullbody routine, should barbell bent over row be overhand or underhand grip? Is it viable to do the underhand variation?
    Overhand grip... otherwise it'd say Yates Row, which hits the back in a very different way.
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  12. #432
    Registered User turbolsxstang's Avatar
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    What can I do as a good substitute for skull crushers? My right shoulder doesn't like them at all no matter how light I go.
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  13. #433
    Registered User DovahkiinR's Avatar
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    Hello Viking
    1- Should I add forearm workout to 5 days workout?
    2- i realy have bad abs mussels i think, 2 sets abs worksout in a week like u write is enough?
    3-in 5 days workout, where should i put shrugs?! In pull day, upper day or both?
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  14. #434
    Registered User TheViking1992's Avatar
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    Originally Posted by turbolsxstang View Post
    What can I do as a good substitute for skull crushers? My right shoulder doesn't like them at all no matter how light I go.
    Are you doing them with a straight bar? If so, try with an ez bar or dbs instead... if that doesn't help, do some sort of overhead extension instead.

    Originally Posted by DovahkiinR View Post
    Hello Viking
    1- Should I add forearm workout to 5 days workout?
    2- i realy have bad abs mussels i think, 2 sets abs worksout in a week like u write is enough?
    3-in 5 days workout, where should i put shrugs?! In pull day, upper day or both?
    1. It'd be a waste of time...
    2. Since you're doing more than 2 sets a week, i don't see what the problem is.
    3. Where it suits you best...
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  15. #435
    Registered User Dlifter2106's Avatar
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    Hi Viking
    I've read through ALL of this!

    Long story short - I lifted with a friend for a few years up until about 2 years ago and had around 185kg deadlift and 150kg squat.

    I am regarding myself as a beginner as my lifts will be much lower obviously and I haven't done anything really and I'm out of shape. I'm 212lbs with body fat of around 25% body fat.

    I'll be looking to do a full body routine. Should I look to start with this or Allpros in your opinion? I'd like to start with this but would quite accept allpros and then this if you thought it was best.

    I'm in the early throws of it all and haven't started yet. Signed up to the gym again today and haven't looked at macros etc. I'm not sure if I should lose some fat or try and build muscle.

    I would welcome ANY advice.
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  16. #436
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    Heyo got another question I pretty much do 4x8 on bench/squats would it be better to do something like 10/9/7/6 instead?
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  17. #437
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    Hi Viking

    except for the wide/close grip pulldowns, the full body routine is the same for Day1 & Day3, wouldnt it be also possible doing the full body in an A B A / B A B .. sort of style? So you have weeks with Deadlifts (B) twice?

    Bests!
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  18. #438
    Registered User TheViking1992's Avatar
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    Originally Posted by foxbb View Post
    Hi Viking

    except for the wide/close grip pulldowns, the full body routine is the same for Day1 & Day3, wouldnt it be also possible doing the full body in an A B A / B A B .. sort of style? So you have weeks with Deadlifts (B) twice?

    Bests!
    Is it possible? Sure... will it work as well? Nope, since you're sacrificing progress on the squat, bench, row and ohp, just for a little more deadlifting. The way it's set up, is what I've found to give you the fastest results... the AB format generally works a lot slower.
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  19. #439
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    So do start off each set and do reps until failure each set?
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  20. #440
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    I usually go until I have "one more rep" left in the tank for each set. So try to do as many clean reps as possible, but not to absolute failure. Doing every set to failure will likely lead to stalling/not progressing on lifts.
    Past Logs:
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    Current Maxes:
    Squat: 315lbs
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  21. #441
    Registered User DanLincoln's Avatar
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    Hi Viking, I have three questions please

    Been following your 3 day program since the week starting March 20th. I just wasnted to know what sort of progress I should have made (in your opinion) in the last 10 weeks.

    Leg press is up 15kg
    Deadlift and squat up 10kg
    Bench up 7.5kg
    Everything else pretty much up 5kg

    As a bit of reference my sole focus was cutting and i lost around 30lbs whilst loosely following your program, for the alst 10 weeks i have been eating at slightly above maintenance and ive kept the weight gain low, only putting on around 2.5lbs whilst strictly following your 3 day split


    Second question is regarding adding in drop sets, when i find my self stalling for a couple of weeks i add in some drop sets, for example if i do the same reps for two weeks, in the third week i will do a drop set after each main set and this seems to quickly move me back up through the weights.

    Third question, do you ever advocate putting some extra work into after a workout to bring on laggin body parts or do only advise sticking to the program to the letter, for example for the last two weeks i have been adding some extra biceps on day one, chest flys on day 2, triceps day three. I feel doing the three day a week program is allowing me the extra rest to add some extra work. I would like to up my training volume but with wife, kids etc 3 days a week is my limit.

    Ta
    Last edited by DanLincoln; 05-31-2017 at 06:44 AM.
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  22. #442
    Registered User TheViking1992's Avatar
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    Originally Posted by DanLincoln View Post
    Hi Viking, I have three questions please

    Been following your 3 day program since the week starting March 20th. I just wasnted to know what sort of progress I should have made (in your opinion) in the last 10 weeks.

    Leg press is up 15kg
    Deadlift and squat up 10kg
    Bench up 7.5kg
    Everything else pretty much up 5kg

    As a bit of reference my sole focus was cutting and i lost around 30lbs whilst loosely following your program, for the alst 10 weeks i have been eating at slightly above maintenance and ive kept the weight gain low, only putting on around 2.5lbs whilst strictly following your 3 day split


    Second question is regarding adding in drop sets, when i find my self stalling for a couple of weeks i add in some drop sets, for example if i do the same reps for two weeks, in the third week i will do a drop set after each main set and this seems to quickly move me back up through the weights.

    Third question, do you ever advocate putting some extra work into after a workout to bring on laggin body parts or do only advise sticking to the program to the letter, for example for the last two weeks i have been adding some extra biceps on day one, chest flys on day 2, triceps day three. I feel doing the three day a week program is allowing me the extra rest to add some extra work. I would like to up my training volume but with wife, kids etc 3 days a week is my limit.

    Ta
    1. I've said plenty of time these routines aren't the best for cutting. The progress, you've made, is to be expected when you're cutting or maintaining. And 2,5 pounds in 10 weeks is not bulking, it's just your body bouncing back from a long term deficit.

    2. I don't advocate dropsets for beginners, and I don't see how it benefitted you in any way. Otherwise, i don't understand what you're asking for here...

    3. You're a beginner, you do not have lacking bodyparts, just a lacking body. And just like every other beginner, you've only added some extra bullshít for the vanity muscles.

    Add or change all the bullshít, you want to, but then you're not running my program anymore, and i won't be able predict the problems, you might run into.
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  23. #443
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    Probably been asked before, but what is the formula of increasing the weight? 2 or 3 straight workouts with the same weight, then 3rd or 4th workout add 5-20lbs and continue.. right?
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  24. #444
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    Originally Posted by djangofreeman View Post
    Probably been asked before, but what is the formula of increasing the weight? 2 or 3 straight workouts with the same weight, then 3rd or 4th workout add 5-20lbs and continue.. right?
    Hit the rep goal, add weight... repeat...
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  25. #445
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    Originally Posted by TheViking1992 View Post
    Hit the rep goal, add weight... repeat...
    So that means that I'm not hitting the specified rep goal most of the time?
    So for example when doing bench press I would choose the weight so I would be able to do like 8>7>6>6 reps, then the next workout look to increase reps right?

    What I'm currently doing is 3 straight workouts with hitting the rep goal every time then increasing weight on the 4th workout. Is that a bad method?
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    Registered User TheViking1992's Avatar
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    Originally Posted by djangofreeman View Post
    So that means that I'm not hitting the specified rep goal most of the time?
    So for example when doing bench press I would choose the weight so I would be able to do like 8>7>6>6 reps, then the next workout look to increase reps right?

    What I'm currently doing is 3 straight workouts with hitting the rep goal every time then increasing weight on the 4th workout. Is that a bad method?
    It's a slower method so you'll see results slower... just add weight when you hit the rep goal. Don't get in your own way by overcomplicating this simple shít...
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    Originally Posted by djangofreeman View Post
    So that means that I'm not hitting the specified rep goal most of the time?
    So for example when doing bench press I would choose the weight so I would be able to do like 8>7>6>6 reps, then the next workout look to increase reps right?

    What I'm currently doing is 3 straight workouts with hitting the rep goal every time then increasing weight on the 4th workout. Is that a bad method?
    If you're only hitting 8>7>6>6 on bench then you are not hitting the rep goal, and should not be increasing the weight. With those reps you only have 27 out of the 32 reps you are trying to hit for bench.
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    Originally Posted by Jinx8402 View Post
    If you're only hitting 8>7>6>6 on bench then you are not hitting the rep goal, and should not be increasing the weight. With those reps you only have 27 out of the 32 reps you are trying to hit for bench.
    Yes, I understand. And once I hit all those 32 reps I increase the weight the very next workout and then continue.
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    Did my first day of full body today. The volume is more than I usually do, but manageable. It sure gets me sweating
    I started with weights a little lower than usual and will work my way up to Max in the next day's.

    I just wanted to apologise, Viking. I doubted your plan initially but after this first day i feel how well balanced it is and it truly worked my whole body. It's really great and good fun!
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    Originally Posted by TheViking1992 View Post
    Is it possible? Sure... will it work as well? Nope, since you're sacrificing progress on the squat, bench, row and ohp, just for a little more deadlifting. The way it's set up, is what I've found to give you the fastest results... the AB format generally works a lot slower.
    Thanks for reply, I will do so and post results
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