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  1. #31
    Registered User TheSilverLifter's Avatar
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    Originally Posted by TheViking1992 View Post
    Not bad... not bad at all...
    40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury? becuase I got injured just from A lol .
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  2. #32
    Registered User RK42's Avatar
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    Originally Posted by TheSilverLifter View Post
    40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury?
    It's not 40x3, you're going for 40 total reps in the 3 sets. It says "40 reps each" for the supersets because you're going for 40 reps total for each of the 2 exercises in the superset.

    I don't see 40 for lateral raises in any of the programs, only this:

    Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each

    So you're doing 3 supersets of these 2 exercises, with the target of doing a total of 30 lateral raises and 30 shrugs.
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  3. #33
    Registered User TheViking1992's Avatar
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    Originally Posted by TheSilverLifter View Post
    40x3 Laterl raises in a super set after all the other exercises in the B isnt gonna kill your shoulders and get you an injury? becuase I got injured just from A lol .
    Not sure if you're trolling or just really dumb... there is a vast difference between getting a new injury and aggravating an old one, especially one you have sought treatment for. Don't be a retard and go see a physio about it, before it becomes permanent.

    And don't do this program, if you don't understand the basics... it doesn't say 3x40 anywhere for anything.
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  4. #34
    Registered User TheSilverLifter's Avatar
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    Originally Posted by TheViking1992 View Post
    Not sure if you're trolling or just really dumb... there is a vast difference between getting a new injury and aggravating an old one, especially one you have sought treatment for. Don't be a retard and go see a physio about it, before it becomes permanent.

    And don't do this program, if you don't understand the basics... it doesn't say 3x40 anywhere for anything.
    Should I see a physio even though I feel like it's healing and probably not gonna have any pain in the next 2 days? I think the cause is overdoing it at the GYM and after I was in the gym in that day I went to dance salsa which also kinda works the whole body ..

    Cuz until I get an appointment to one it will probably take 3 weeks at least.

    EDIT: In fact I just did some arm 360 rotations and just shurgs and it didnt hurt at all I think tomorrow - day after tomorrow will be 100% healed .
    Last edited by TheSilverLifter; 10-16-2016 at 07:59 PM.
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  5. #35
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    I am doing your routine for two weeks (the full body workout one) and I really enjoy it after being on leg push pull fierce 5 as a novice for 3months, that was a bad decision as it is too advanced for me(cant eat ****in 4k calories just to gain weight regularly....fast metabolism heh)

    This is sooo great. Anyways, have never done back squats but carry-over from front to back squats is real? Last time i did fronts, i hit 3x6 with 60kgs, today I did 80kgs for 8-10 reps on back squat after never doing them before this routine. Cool.
    Last edited by SheLovesPablo; 10-17-2016 at 04:09 PM.
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  6. #36
    Registered User Splosh1996's Avatar
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    Program is great so far, definitely feeling a lot more sore running your U/L split than I have any of my other programs, and needing the rest days. Just one question though - if I pass my squat and hit all clean reps in Lower 1, do I add weight the same week during lower 2, or wait until the following week to add weight?
    B: 65kgs - 4x8
    S: 112.5kgs - 4x8
    D: 145 kgs - 1x5

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  7. #37
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    Would 8-10 rep range front squats be acceptable as a substitute for leg press or is that too taxing on top of the 4 sets of back squats?
    "Peace has cost you your strength. Victory has defeated you." —Bane
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  8. #38
    Registered User TheViking1992's Avatar
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    Originally Posted by SheLovesPablo View Post
    I am doing your routine for two weeks (the full body workout one) and I really enjoy it after being on leg push pull fierce 5 as a novice for 3months, that was a bad decision as it is too advanced for me(cant eat ****in 4k calories just to gain weight regularly....fast metabolism heh)

    This is sooo great. Anyways, have never done back squats but carry-over from front to back squats is real? Last time i did fronts, i hit 3x6 with 60kgs, today I did 80kgs for 8-10 reps on back squat after never doing them before this routine. Cool.
    Glad you like it.

    Originally Posted by Splosh1996 View Post
    Program is great so far, definitely feeling a lot more sore running your U/L split than I have any of my other programs, and needing the rest days. Just one question though - if I pass my squat and hit all clean reps in Lower 1, do I add weight the same week during lower 2, or wait until the following week to add weight?
    The next time you're squatting... when is that?

    Originally Posted by StillbornSoul View Post
    Would 8-10 rep range front squats be acceptable as a substitute for leg press or is that too taxing on top of the 4 sets of back squats?
    I've often done back and front squats on the same day, but you have to be careful with the weight. My FS drops almost 2 plates if i do regular squats first.

    Originally Posted by FrizzleFry008 View Post
    Would the Gladiator routine be a good routine for a skinny fat weakling to lose fat and gain strength?
    This thread isn't meant for questions about any other rroutines, than the ones in the OP.
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  9. #39
    Registered User zprestige's Avatar
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    Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?
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  10. #40
    Registered User WolfRose7's Avatar
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    Originally Posted by zprestige View Post
    Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?
    in that case why not do the full body?
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  11. #41
    Registered User TheViking1992's Avatar
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    Originally Posted by zprestige View Post
    Would it be ok to only do the PPL days once a week + removing barbell curls and skullcrushers. Or would this be insufficient volume ?
    No, it would not be ok. If you intend on hitting everything only once, you need to do a shítton of volume per workout, as you rely entirely on compounded volume instead of accumulated volume.
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  12. #42
    Registered User zprestige's Avatar
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    Originally Posted by WolfRose7 View Post
    in that case why not do the full body?
    Done it before and I hate it now , just drains me..

    Originally Posted by TheViking1992 View Post
    No, it would not be ok. If you intend on hitting everything only once, you need to do a shítton of volume per workout, as you rely entirely on compounded volume instead of accumulated volume.
    So it would mean my workouts would be in vain?.. Guess im better off with U/L then, but removing 1 bi and 1 tri excerise wont matter right? Thanks
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  13. #43
    Registered User TheViking1992's Avatar
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    Originally Posted by zprestige View Post
    Done it before and I hate it now , just drains me..



    So it would mean my workouts would be in vain?.. Guess im better off with U/L then, but removing 1 bi and 1 tri excerise wont matter right? Thanks
    In vain? No... slowing your progress down to a crawl? Yes. If you feel the need to add/remove stuff, don't do the routine. It's written the way it is for a reason.
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  14. #44
    Registered User rotsbu's Avatar
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    These look really good...I like the self regulation. Really enjoy your contributions, Viking...on spread.

    One question about Lower Day 1. Is it:
    A. 1. Back Squat, 2. Deadlift OR RDL, 3. Hack squat, 4. Lying leg curls, etc.

    or

    B. 1-2. Back squat and deadlift OR 1-2. RDL and hack squat, 3. Lying leg curls, etc.

    Hope that makes sense. Thanks.
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  15. #45
    Registered User TheViking1992's Avatar
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    Originally Posted by rotsbu View Post
    These look really good...I like the self regulation. Really enjoy your contributions, Viking...on spread.

    One question about Lower Day 1. Is it:
    A. 1. Back Squat, 2. Deadlift OR RDL, 3. Hack squat, 4. Lying leg curls, etc.

    or

    B. 1-2. Back squat and deadlift OR 1-2. RDL and hack squat, 3. Lying leg curls, etc.

    Hope that makes sense. Thanks.
    You're always starting off with back squats, then you have the option of doing either regular or romanian DLs.
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  16. #46
    Not Natty sonnydfrizzy's Avatar
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    OP I admire your patience with these questions lol
    Been playing with shafts and balls since '75.
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  17. #47
    Registered User fymm's Avatar
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    Do we do warm up sets before the major compounds?
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  18. #48
    Registered User TheViking1992's Avatar
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    Originally Posted by fymm View Post
    Do we do warm up sets before the major compounds?
    Only if you want to avoid injuries...
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  19. #49
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    Originally Posted by TheViking1992 View Post
    Only if you want to avoid injuries...
    Just so it's clear, for the 4 sets of squats(for example), all 4 are at the working weight correct?
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  20. #50
    Registered User TheViking1992's Avatar
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    Originally Posted by fymm View Post
    Just so it's clear, for the 4 sets of squats(for example), all 4 are at the working weight correct?
    Yes... or the total workload would be damn near non-existant...
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  21. #51
    Registered User UdongeEX's Avatar
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    Will try the U/L/P/P/L next week, would love to try the Fullbody route but I'm only have 1 hour exercise at morning.
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  22. #52
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    I've been on your previous routine (Main Lifts + Accessory work) for quite some time and have been seeing great results. When would be an appropriate time to switch from the full body to the U/L split.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  23. #53
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    Skol
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  24. #54
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    Thank you,
    I'm kind of a newbie to the gym, tried some full cycles of different programs and i have never enjoyed them.

    After one cycle of the FBW you've posted I can i say that i really like it.
    I think i'm gonna run it for some time.

    I have a newbie question so excuse me haha,
    how much time do you think I can run the FBW program?
    Or even a better question will be, how do I know it's time to split? after let's say, 2 cycles in which I couldn't add more weight to the bar in the main compound exercises will be a good indicator to?

    Sorry for bad English.
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  25. #55
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    Originally Posted by AfS98 View Post
    Thank you,
    I'm kind of a newbie to the gym, tried some full cycles of different programs and i have never enjoyed them.

    After one cycle of the FBW you've posted I can i say that i really like it.
    I think i'm gonna run it for some time.

    I have a newbie question so excuse me haha,
    how much time do you think I can run the FBW program?
    Or even a better question will be, how do I know it's time to split? after let's say, 2 cycles in which I couldn't add more weight to the bar in the main compound exercises will be a good indicator to?

    Sorry for bad English.
    When you have had stalled on more than one major lift, deloaded, and stalled again.
    While bulking, and making sure you have diet/rest on point.
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  26. #56
    Registered User UdongeEX's Avatar
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    Will start Pull Day tmr but I got some question
    T-bar, Cable or DB Rows - 3 sets - 30 reps
    Hammer Curls, Cable or DB - 3 sets - 35 reps
    Is that I should do T-bar and Cable or DB rows superset? or pick one only ? same goes for hammer curls, cable or db
    Last edited by UdongeEX; 11-01-2016 at 07:56 AM.
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  27. #57
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    Love the rep scheme approach.. Is this good for aesthetics/hypertrophy?

    Also, any alternative to hack squat? because we do not have that kind of machine in our gym
    Last edited by tuh888; 11-02-2016 at 01:30 AM.
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  28. #58
    Registered User daawhitty's Avatar
    Join Date: Jun 2015
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    daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000) daawhitty is just really nice. (+1000)
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    Originally Posted by UdongeEX View Post
    Will start Pull Day tmr but I got some question
    T-bar, Cable or DB Rows - 3 sets - 30 reps
    Hammer Curls, Cable or DB - 3 sets - 35 reps
    Is that I should do T-bar and Cable or DB rows superset? or pick one only ? same goes for hammer curls, cable or db
    "
    T-bar, Cable or DB Rows - 3 sets - 30 reps --> Pick a lift option

    Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each --> This is the superset

    Hammer Curls, Cable or DB - 3 sets - 35 reps --> Pick a lift option
    Viking Full Body
    http://forum.bodybuilding.com/showthread.php?t=170532891&page=1
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  29. #59
    Registered User Joseph190578's Avatar
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    Viking your upper lower split is great!

    I've just started this week after 3 months of SL5x5 and your routine feels perfectly balanced...the second upper workoutbof the week feels insanely good
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  30. #60
    Registered User calvilloIsGod's Avatar
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    OP, I'm now at week 3 of using your program's Upper-Lower split, and I love it so far. High volume, hypertrophy-oriented, and great variety. Props!
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