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  1. #91
    Registered User dgoyena216's Avatar
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    Originally Posted by TheViking1992 View Post
    If you're new to lifting weights, start with a weight where you can hit the rep goal fairly easy.



    I never use strength standards to determine that, as people are wildly different in that aspect. But I do however see a trend for when gains in muscle size grinds to a crawl, which is after 14-16 weeks in most cases. Then you have to either take a few weeks completely off to desentitize your muscles or increase the training volume.



    Low Incline Bench Press as the main pressing exercise, instead of flat bench, with incline reverse grip db press and some kind of isolation exercise (incline flies or cable crossovers) as accessory work.
    Could i switch to low incline instead of flat for your upper/lower?
    Current Routine: Fierce 5 Upper/Lower -Slightly Modified
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
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  2. #92
    Registered User TheViking1992's Avatar
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    Originally Posted by dgoyena216 View Post
    Could i switch to low incline instead of flat for your upper/lower?
    I see no harm in that... keep the incline about 20-30 degrees, anymore than that and your shoulders begin to take over.
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  3. #93
    Registered User HVMAmon's Avatar
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    Would you recommend the 4 day version for bulking as a beginner?
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  4. #94
    Registered User TheViking1992's Avatar
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    Originally Posted by HVMAmon View Post
    Would you recommend the 4 day version for bulking as a beginner?
    Sure.
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  5. #95
    Registered User TheSilverLifter's Avatar
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    Originally Posted by TheViking1992 View Post
    Sure.
    I dont understand something, let's take the Cable Pull Rows for example so the amount of reps required are 30 Reps so let's split that to 10 10 10 now I am pulling 60 Pounds how fast am I supposed to advance to 65 because it's a lot of reps and in this program I cant do like 65 first set then the other sets 60..
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  6. #96
    Registered User TheViking1992's Avatar
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    Originally Posted by TheSilverLifter View Post
    I dont understand something, let's take the Cable Pull Rows for example so the amount of reps required are 30 Reps so let's split that to 10 10 10 now I am pulling 60 Pounds how fast am I supposed to advance to 65 because it's a lot of reps and in this program I cant do like 65 first set then the other sets 60..
    Eh... what the hell are you trying to say?
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  7. #97
    Registered User dgoyena216's Avatar
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    Originally Posted by TheViking1992 View Post
    I see no harm in that... keep the incline about 20-30 degrees, anymore than that and your shoulders begin to take over.
    ShouLd that same angle be used for the incline DB? Or is the typical 45 fine?
    Current Routine: Fierce 5 Upper/Lower -Slightly Modified
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  8. #98
    Registered User TheViking1992's Avatar
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    Originally Posted by dgoyena216 View Post
    ShouLd that same angle be used for the incline DB? Or is the typical 45 fine?
    Depends on the grip used... standard grip 20-30 degrees, reverse grip you can go as high as 60 degrees.
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  9. #99
    Registered User dgoyena216's Avatar
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    Originally Posted by TheViking1992 View Post
    Depends on the grip used... standard grip 20-30 degrees, reverse grip you can go as high as 60 degrees.
    Good to know. Ill try out a lower angle next week.
    Current Routine: Fierce 5 Upper/Lower -Slightly Modified
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  10. #100
    Registered User dgoyena216's Avatar
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    Originally Posted by TheSilverLifter View Post
    I dont understand something, let's take the Cable Pull Rows for example so the amount of reps required are 30 Reps so let's split that to 10 10 10 now I am pulling 60 Pounds how fast am I supposed to advance to 65 because it's a lot of reps and in this program I cant do like 65 first set then the other sets 60..
    Just keep trying to get all 30 reps done at specific weight. Dont lower weight for the last sets. Until you get all the reps done with good form and all that is when you increase. It took me 3 sessions to complete all the sets and reps for flat bench at 160. My right tricep is lagging from elbow surgery 2 years ago. idk if it will ever catch up either.
    Current Routine: Fierce 5 Upper/Lower -Slightly Modified
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  11. #101
    Registered User TheSilverLifter's Avatar
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    Originally Posted by TheViking1992 View Post
    Eh... what the hell are you trying to say?
    l will reexplain,
    Machines like Cable Row Pulls has minimum of 5 Pounds jump so it's 45- 50 - 55 - 60 - 65
    Now in your program if I am currently pulling 60 pounds 3x10 sets since it's (30 reps requirement ) then if I want to advance I must pull 65 pounds in each one of the sets I cant do like 1 set 65 pounds then the rest 60 pounds so I am asking how is that possible to advance in exercises like that ?
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  12. #102
    Registered User dgoyena216's Avatar
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    Originally Posted by TheSilverLifter View Post
    l will reexplain,
    Machines like Cable Row Pulls has minimum of 5 Pounds jump so it's 45- 50 - 55 - 60 - 65
    Now in your program if I am currently pulling 60 pounds 3x10 sets since it's (30 reps requirement ) then if I want to advance I must pull 65 pounds in each one of the sets I cant do like 1 set 65 pounds then the rest 60 pounds so I am asking how is that possible to advance in exercises like that ?
    You're not understanding the progression.

    If your doing 3 sets of 10. At say 65lbs. You do all 3 sets and try and get 10 reps each at 65 lbs. If you do not complete all 3x10 sets you stay at that weight till you do. Its not that difficult dude. Once you do complete all 3x10 sets at 65lbs you move up to 70 or 75 doesnt matter and you do it all over again.

    Dont drop the weight for the 2nd or 3rd set. Just try and get 10 reps for all 3. No big deal if you dont.

    You're just cheating yourself out by dropping weight for the last sets and defeating the whole purpose of proper progression.
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  13. #103
    Registered User CW47's Avatar
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    Originally Posted by TheSilverLifter View Post
    l will reexplain,
    Machines like Cable Row Pulls has minimum of 5 Pounds jump so it's 45- 50 - 55 - 60 - 65
    Now in your program if I am currently pulling 60 pounds 3x10 sets since it's (30 reps requirement ) then if I want to advance I must pull 65 pounds in each one of the sets I cant do like 1 set 65 pounds then the rest 60 pounds so I am asking how is that possible to advance in exercises like that ?
    Originally Posted by dgoyena216 View Post
    You're not understanding the progression.

    If your doing 3 sets of 10. At say 65lbs. You do all 3 sets and try and get 10 reps each at 65 lbs. If you do not complete all 3x10 sets you stay at that weight till you do. Its not that difficult dude. Once you do complete all 3x10 sets at 65lbs you move up to 70 or 75 doesnt matter and you do it all over again.

    Dont drop the weight for the 2nd or 3rd set. Just try and get 10 reps for all 3. No big deal if you dont.

    You're just cheating yourself out by dropping weight for the last sets and defeating the whole purpose of proper progression.
    That^
    Except, you don't even need to do a specific amount of reps per set (3x10). You can spread the reps out through the sets. Sets of 12, 10, and 8 reps still gets you to the 30 rep requirement. You shouldn't just be trying to get to 30 reps. You should be doing as many reps as you can (with good form) with whatever weight you're using. Use the same weight for every set. If you make it to the rep goal you can increase the weight next time you do that exercise. If you don't hit the rep goal you keep the weight the same next time you do that exercise. The key point is that the weight you're using doesn't change from set to set. It can only change from workout to workout (if you hit your rep goal).
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  14. #104
    Registered User donaldtrumpson's Avatar
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    What's your take on doing the PPL you post it on the UPPPL routine, twice a week ( PPLPPL )?
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  15. #105
    Registered User TheViking1992's Avatar
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    Originally Posted by donaldtrumpson View Post
    What's your take on doing the PPL you post it on the UPPPL routine, twice a week ( PPLPPL )?
    Not suitable for anyone... too much volume for novices, not enough specialization for experienced lifters.
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  16. #106
    Registered User donaldtrumpson's Avatar
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    Originally Posted by TheViking1992 View Post
    Not suitable for anyone... too much volume for novices, not enough specialization for experienced lifters.
    Do you have any PPL workout? I like how the progression is made on your routines and the fact that you use high reps.
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  17. #107
    Registered User TheViking1992's Avatar
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    Originally Posted by donaldtrumpson View Post
    Do you have any PPL workout? I like how the progression is made on your routines and the fact that you use high reps.
    No, I don't... not in a generalized format atleast. I rarely use them, as I never could make it work well for myself, and I get very few request about them. The only i've made were for highly advanced bodybuilder clients, who had very specific things they were trying to improve.
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  18. #108
    Registered User dgoyena216's Avatar
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    Originally Posted by TheViking1992 View Post
    No, I don't... not in a generalized format atleast. I rarely use them, as I never could make it work well for myself, and I get very few request about them. The only i've made were for highly advanced bodybuilder clients, who had very specific things they were trying to improve.
    So what would someone advance too in your book after doing an upper/lower and U/L&PPL routines for multiple years? Stick to what they enjoy, but mix it up a bit?
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  19. #109
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    Originally Posted by dgoyena216 View Post
    So what would someone advance too in your book after doing an upper/lower and U/L&PPL routines for multiple years? Stick to what they enjoy, but mix it up a bit?
    After a couple of years of training, you should have a pretty clear idea where your weakpoints are, what kind training you're responding well to (compounded or accumulative volume) and what your goals are. And then you need build your routine to suit those needs.

    As I got into my third year of lifting, I noticed my shoulders and arms were lacking, compared to my chest and back. So the classic brosplit was perfect for my needs, so was the arnold split. Always been a very torso dominant lifter, so heavy presses and pulls never did much for my arms.
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  20. #110
    Dat dere Slenderman necrologic's Avatar
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    Looks interesting. Going to give your "The Upper/Lower Split" a try starting Monday. I've not done some of those exercises in forever. Could be just what my body needs. Thanks!
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  21. #111
    Registered User kiki1999struga's Avatar
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    I have one question about the hybrid routine about the upper day, why is there one chest movement (vertical push) and 3-4 back movements ? Thanks.
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  22. #112
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    Originally Posted by kiki1999struga View Post
    I have one question about the hybrid routine about the upper day, why is there one chest movement (vertical push) and 3-4 back movements ? Thanks.
    What "hybrid" routine? And which muscle group is bigger? Chest or back?
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  23. #113
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    Originally Posted by TheViking1992 View Post
    What "hybrid" routine? And which muscle group is bigger? Chest or back?
    Upper lower ppl routine, the last one, back is ofc bigger but i was just wondering if there should be another vertical push or smth like that. Nice rouyine anyway starting it today.
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    Today, I started the Viking 3x a week program, and it went perfectly.

    It worked me out thoroughly enough, and I was able to control weight better, which produced a far more distinct contraction.

    Also, It uses a smart number of sets/reps, leaving me feeling well exercised, as opposed to utterly exhausted.

    How long should rest time be between sets for squat, bench and BOR etc.? I waited around 1 minute and 20 seconds.
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    Registered User dgoyena216's Avatar
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    Originally Posted by kiki1999struga View Post
    Upper lower ppl routine, the last one, back is ofc bigger but i was just wondering if there should be another vertical push or smth like that. Nice rouyine anyway starting it today.
    There is bench and military press? What are you talking about?
    Current Routine: Fierce 5 Upper/Lower -Slightly Modified
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    Originally Posted by TheViking1992 View Post
    After a couple of years of training, you should have a pretty clear idea where your weakpoints are, what kind training you're responding well to (compounded or accumulative volume) and what your goals are. And then you need build your routine to suit those needs.

    As I got into my third year of lifting, I noticed my shoulders and arms were lacking, compared to my chest and back. So the classic brosplit was perfect for my needs, so was the arnold split. Always been a very torso dominant lifter, so heavy presses and pulls never did much for my arms.
    Far enough. I have a question about barbell row. What kind are we talking about. I know it needs to be a horizontal pull so is it something like a pendlay or a really far bent over row without letting the bar touch the ground?

    I have been doing a bent over row to to about 60-70 degrees in respect to the floor.
    Current Routine: Fierce 5 Upper/Lower -Slightly Modified
    Burst/Wedge fracture L1 May 3, 2013 - no surgery
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    Dat dere Slenderman necrologic's Avatar
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    Mondays workout went well! The only part I'm going to have trouble with is the lower body days. You have listed "laying leg curls" but my gym dies not have the equipment. Would it be ok to use a leg extension machine standing up to leg curl?
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    Originally Posted by necrologic View Post
    You have listed "laying leg curls" but my gym dies not have the equipment.
    No sitting leg curl machine either? That's surprising, I have never seen a gym without a leg curl machine. Unless it has no machines at all, of course.

    I have seen videos of people doing leg curls lying face down on a bench, holding a dumbbell between their feet. Might be worth trying if you have no other options. Just be careful not to drop it... Well, I guess dropping a dumbbell on your ass wouldn't be nearly as bad as dropping one on your face!
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    Originally Posted by dgoyena216 View Post
    Far enough. I have a question about barbell row. What kind are we talking about. I know it needs to be a horizontal pull so is it something like a pendlay or a really far bent over row without letting the bar touch the ground?

    I have been doing a bent over row to to about 60-70 degrees in respect to the floor.
    That's how I recommend doing them... I don't like Pendlays, because you're losing the stretch at the bottom.
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    Viking,

    I have been gaining weight, really at a rate in excess of what I should be, but my lifts have begun to stagnate and today they actually took a step backward.

    I'm running your Upper/Lower

    165lbs.

    Ex. Goal: Bench press 4X8 at 145lbs.

    Saturday: Sets = 8, 8, 7, 6

    Today: Sets= 8, 6, 7, 5

    The squat is seeing the same sort of setbacks at only 185lbs working weight. That's possibly more due to being out of breath though. Weak calves also seem to be holding me back.


    Weight log:

    September 14: 152lbs
    September 21: 157lbs
    September 24 155lbs
    September 27 158lbs
    September 30 157lbs
    October 2 157.0 lbs
    October 6 159lbs
    October 7 157.6lbs
    October 8 157.0lbs
    October 9 158.8lbs
    October 12 160.0lbs
    October 13 159.0lbs
    October 15 159.2lbs
    October 16 159.4lbs
    October 17 158.7lbs
    October 18 160.2lbs
    October 21 161.0lbs
    October 23 160.6lbs
    November 6 161.0lbs
    November 9 162.0lbs
    November 13 162.4lbs
    November 20 164.4lbs
    November 23 164.4lbs
    November 27 165.0lbs

    Getting at least 3,000 a day. I know cuz I basically eat the same core foods each day and I go overboard on some things. I do 18 calories per lb. + excessive peanut butter. I have noticed some body fat gain too.

    Main core lifts current working weights:

    Squat 185lbs
    Bench 145lbs
    Pendlay row 140lbs
    Deadlift 240lbs (grip and form focus)

    What can I do about this???
    "Peace has cost you your strength. Victory has defeated you." óBane
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