The Viking's The Bare Bones Series

[dgoyena216]

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?

[TheViking1992]

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.

[HVMAmon]

Would you recommend the 4 day version for bulking as a beginner?

[TheViking1992]

Would you recommend the 4 day version for bulking as a beginner?

Sure.

[TheSilverLifter]

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..

[TheViking1992]

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?

[dgoyena216]

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?

[TheViking1992]

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.

[dgoyena216]

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.

[dgoyena216]

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.

[TheSilverLifter]

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 ?

[dgoyena216]

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.

[CW47]

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.

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).

[donaldtrumpson]

What's your take on doing the PPL you post it on the UPPPL routine, twice a week ( PPLPPL )?

[TheViking1992]

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.

[donaldtrumpson]

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.

[TheViking1992]

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.

[dgoyena216]

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?

[TheViking1992]

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.

[necrologic]

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!

[kiki1999struga]

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.

[TheViking1992]

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?

[kiki1999struga]

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.

[OllieN96]

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.

[dgoyena216]

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?

[dgoyena216]

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.

[necrologic]

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?

[RK42]

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!

[TheViking1992]

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.

[StillbornSoul]

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???