The Viking's The Bare Bones Series

[Time2Sleep00]

Btw is the viking series considered beginner, inter or advanced? How long would you reccomend someone to run with this program?

I'm asking this because for all the programs advertised on the main site they give a time frame like 4 weeks up till 12 weeks or more.

According to him, its for novices to early intermediate.

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs. Every version can be run by a beginner, while the fullbody routine might get a bit tough to handle as you move into intermediate territory.

[TheViking1992]

Finally stopped half tracking my lists, and guessing what I did last time I was in - taking it slowly at the moment in terms of progression, some I could go heavier on a lot quicker but rather steadily climb up and not stall.

2 questions:

What's the best incline dumbbell press angle out of these two? Never did incline bench until going into this programme. I have no idea what degree theyre at, was never good at angles lol

A)imgur.com/GPpCzx4.jpg
B)imgur.com/TccpsZd.jpg

Or are they both just completely wrong?

Would have embedded or hyperlinked but I don't have enough posts -_-

The ideal angle for incline db press is around 25-30 degress. Any steeper and your shoulders will take over.

So that means I couldn't do:

Seated leg curls (no seated leg curl apparatus) do them lying down
Seated DB Press or Military Press (no DBs) military press is with a barbell
Leg Press (no leg press machine) light front squats
Incline DB Press (no DBs) use a barbell
Close-grip T-bar or Cable Rows (No proper cable or handle, just the high pulldown machine) one arm landmine row
Lateral Raises (no DBs) medium to wide grip upright rows... slow and controlled form
Facepulls (no mid-height pully unless I can do this using a lat pulldown machine???) answered your own question there... or you could rear delt rows

Hello, I am very new to this forum and these programs. I was told that this program would be my best option to build and tone my muscles. I am a 45 year old female. 5'6 - 225lbs. I have been working out with a trainer in a group setting 5 days a week for for 5 months and I have lost about 30 lbs. We don't do a lot of weight lifting but from the little bit we do I am starting to notice some toning in my muscles making me to want to have more... I have just read through all 11 pages and think I have it all figured out. I just want to be sure that this is a program that would be good for me. I don't have access to the gym outside of the private training as it is a trainer only gym. I do however have home gym equipment. I have a weight bench, a barbell rack, 300 lbs in barbell plates, db's up to 60 lbs, and a cable machine. I can commit as many days as needed so whatever (if any) of these programs you suggest for me I can get them done. I have no interest in getting into weight lifting, I just want to tone my body. Yes, still alot of weight to lose but I am working on that.

Thank you
Kat

First off... do yourself a favor and forget you ever heard the word "tone". It doesn't mean anything... you can either build your muscles or lose bodyfat. And women always underestimate how much muscle they actually need to build to achieve their dream body.

If your goal is a larger weightloss, I'd recommend a less aggressive program, like All Pros. Pretty simple program you can do with your equipment.

[Kickbuttkatie]

Thank you Viking

[dairycorncarne]

Hey viking, 2 questions:

1- Im doing the 5 day routine. Straight-arm pulldowns destroy my shoulders (same with pullovers). I get some painful popping and cracking during the movement. I also heard they are mechanically inefficient at targeting lats and they are almost useless for many. Can I just drop these altogether or at least replace them with another pulling exercise like shrugs or something? So straight-arm pulldown/rear-delt fly -> shrug/rear-delt fly

2- Couldn't someone just use your upper workouts from your 4 day routine in combination with the PPL workouts? EG. Upper day 1/Lower /PPL. I know the lower days are repeated in the 5 day version.

Good stuff

[TheViking1992]

Hey viking, 2 questions:

1- Im doing the 5 day routine. Straight-arm pulldowns destroy my shoulders (same with pullovers). I get some painful popping and cracking during the movement. I also heard they are mechanically inefficient at targeting lats and they are almost useless for many. Can I just drop these altogether or at least replace them with another pulling exercise like shrugs or something? So straight-arm pulldown/rear-delt fly -> shrug/rear-delt fly

2- Couldn't someone just use your upper workouts from your 4 day routine in combination with the PPL workouts? EG. Upper day 1/Lower /PPL. I know the lower days are repeated in the 5 day version.

Good stuff

1. If you can't do a proper, full downwards rotation of your shoulders, which a straight-arm pulldown is, then you have a latent injury just waiting to bite you in the ass. See a physio about it.

2. If you could just do that, I would've written it like that.

[dairycorncarne]

1. If you can't do a proper, full downwards rotation of your shoulders, which a straight-arm pulldown is, then you have a latent injury just waiting to bite you in the ass. See a physio about it.

2. If you could just do that, I would've written it like that.

I just feel its very awkward and not a great lat movement anyway. I'll definitely check out a physio thanks, but am I really missing out on much if I did leave it out in the future?

[TheViking1992]

I just feel its very awkward and not a great lat movement anyway. I'll definitely check out a physio thanks, but am I really missing out on much if I did leave it out in the future?

Then you have a terrible mind-muscle connection with your lats... most people do...

[dairycorncarne]

Then you have a terrible mind-muscle connection with your lats... most people do...

I feel my lats just fine in all the other back movements. In fact, back is probably the easiest muscle group to connect with for me. Straight-arm pulldowns and pullovers are just not an effective movement for me and many others.

[danfleysher]

On the U/L Split Can I replace RDL with Sumo DL and add in hamstring curls or back extensions?

[Beben]

When I do The Fullbody Routine, for the next round should I alternate the Days (e.g 1st week: Day 1, Day 2, Day 3. 2nd week: Day 2, Day 1, Day 2. 3rd week Day 3, Day 2, Day 1).

[RK42]

When I do The Fullbody Routine, for the next round should I alternate the Days (e.g 1st week: Day 1, Day 2, Day 3. 2nd week: Day 2, Day 1, Day 2. 3rd week Day 3, Day 2, Day 1).

No, that's not the way the program is written. And I don't see a reason why it would make sense anyway. You definitely want to keep Day 1 and Day 3 spaced out, otherwise you would be squatting twice with only one rest day in between. And Day 1 and Day 3 are so similar that swapping those two would make no meaningful difference.

[matthew0216]

Hey Viking,

I like the look of the U/L/P/P/L
Can I do this while cutting (slightly below maintenance) or even at maintenance if that even has any benefits? I want ti drop some fat.

Secondly, can I do the above program with my rest day after the 5 days? It's so it can suit my schedule. Thanks!

[Daninplymouth]

Hi, just wanted to say thanks been running the upper lower split for about 5/6weeks now and really enjoying it and making good progress on some lifts.
One question ref the deadlifts could you split these into 3sets? and aim for 12-15 reps? these are by far my strongest lift and just a bit cautious of aiming for 6-7reps a set on 200+ KG

[Hombre7]

Viking,
This was prolly addressed already but I can't find it so I'll ask again:
When should we switch from upper/lower split to upper/lower/push/pull/legs?
I've had some decent strength and size gains, but feel like I might be hitting plateau especially on bench. My lifts aren't very impressive at all but they're much better then where I started.
I've been running the upper/lower for almost 2months now

[34AndyUK]

Very tempted to run this program once I finish my cut next month.

Two questions (apologies if they've been covered).

1. Would a seated Cable Row, Wide-Grip, be an acceptable substitute for a bent over barbell row?
2. Is there any protocol for resets with the weights? i.e. if I hit a 'plateau', do I reset or keep plugging away until I hit my rep target?

[TheViking1992]

Hey Viking,

I like the look of the U/L/P/P/L
Can I do this while cutting (slightly below maintenance) or even at maintenance if that even has any benefits? I want ti drop some fat.

Secondly, can I do the above program with my rest day after the 5 days? It's so it can suit my schedule. Thanks!

Only if you've been bulking with it for a few months...

Hi, just wanted to say thanks been running the upper lower split for about 5/6weeks now and really enjoying it and making good progress on some lifts.
One question ref the deadlifts could you split these into 3sets? and aim for 12-15 reps? these are by far my strongest lift and just a bit cautious of aiming for 6-7reps a set on 200+ KG

Keep it at two working sets, but lower the rep goal a little, if you're worried about your form breaking down...

Viking,
This was prolly addressed already but I can't find it so I'll ask again:
When should we switch from upper/lower split to upper/lower/push/pull/legs?
I've had some decent strength and size gains, but feel like I might be hitting plateau especially on bench. My lifts aren't very impressive at all but they're much better then where I started.
I've been running the upper/lower for almost 2months now

When you want to... but I'd make sure your nutrition is on point before changing routines. You always need to adjust your macros as your body changes...

Very tempted to run this program once I finish my cut next month.

Two questions (apologies if they've been covered).

1. Would a seated Cable Row, Wide-Grip, be an acceptable substitute for a bent over barbell row?
2. Is there any protocol for resets with the weights? i.e. if I hit a 'plateau', do I reset or keep plugging away until I hit my rep target?

1. No
2. If there's no improvements in reps or weight 3 workouts in a row, lower the weight a bit and continue...

[34AndyUK]

Thanks for the reply.

[ItsTiME35]

Hi Viking,

Started this week on the Full Body and love it so far. Just wanted to ask about a sub - can I do DB bench press rather than Barbell bench press. My gym has one bench suitable for barbell and its always taken - would be difficult to get access to it apart from rare occasions.

Thanks in advance

[bfoley]

Hey Viking, would you make any changes for a 55 year old in excellent health ? And if so, what would they be ? Thanks

[tpreston92]

I've decided I'm starting this full body routine tomorrow as it looks fun. It's tailored more to my goal of hypertrophy than the Fierce 5 novice routine which I am currently following. Plus I'm 4 weeks into Fierce 5 and I am already bored of it, your routine will keep me hooked.

[TheViking1992]

Hi Viking,

Started this week on the Full Body and love it so far. Just wanted to ask about a sub - can I do DB bench press rather than Barbell bench press. My gym has one bench suitable for barbell and its always taken - would be difficult to get access to it apart from rare occasions.

Thanks in advance

You can if you have to... but the progress will be far slower.

Hey Viking, would you make any changes for a 55 year old in excellent health ? And if so, what would they be ? Thanks

No, not really... just take good care of yourself and listen to your body.

I've decided I'm starting this full body routine tomorrow as it looks fun. It's tailored more to my goal of hypertrophy than the Fierce 5 novice routine which I am currently following. Plus I'm 4 weeks into Fierce 5 and I am already bored of it, your routine will keep me hooked.

Well... if you can't stick with a routine for more than 4 weeks, nothing will ever work for you.

[JosueVx]

hi, alternatives for Hack Squat?

[tpreston92]

I will be 100% sticking with this.

I have a question though. For the full body routine I've noticed you do abs and calfs twice a week (Day 1 & 3) and biceps/triceps once a week (Day 2). Could you alternate the weeks and do biceps/triceps on Day 2 one week and on Day 1 and Day 3 the next and then repeat and switch them with abs/calfs so they all get sufficient coverage?

[joshd33]

Been away from the gym for far too long and was looking for a fullbody routine to get back up and running again, so I'm really glad I came across your fullbody routine... Just a couple questions I had about it:

1. Does the order of exercises matter? I mean, I know I shouldn't be dong curls before the deads, but like on day 1 is it ok to do Squat, Row, Press or does it really need to be Squat, press, row?
2. Like I said, I've been out of the gym for a WHILE, so I'm basically a complete newb at this point. Started the program on Monday and I'm sore as hell. I'm pretty sure I know the answer to this (ha!), but are there any concerns with still doing day 2 today while being so damn sore? Is this one of those "shut up and work" type things I just need to push through? I'm def not anytime of "hurt", it's just extreme soreness in the quads, pecs, and a little in the arms.


Thanks in advance for your time and thanks for blasting me on the answer to Q2, ha!

[ILocalGym]

what do you do for abs and calves superset?

[DrakHarr]

This looks like fun. I think I will give it a shot when I do my next bulk. For now, I'm sticking with fierce 5 as I'm on a cut and I know I'll need to start off with the weights relatively low as both the rep ranges and sets are much higher on this, and I'd rather not lose muscle.

[DiomedesReborn]

Hey viking or someone that can helo me out here
Got a question dont know if it has been answered before
Could i do db curls and tricep pushdowns
And bb hammer curls instead of bb curls skullcrushers and so?
Ive got tendinitis injury in my left wrist for 2 weeks now and it hurts alot when i try to bb curls, the supinated hand and specially if there is weight on it, went to a sportsdoctor and took some meds but didnt help cause of work so now using a wrist brace
Would these be good subs?

Thanks in advance guys

[pyaarawala]

Hey viking or someone that can helo me out here
Got a question dont know if it has been answered before
Could i do db curls and tricep pushdowns
And bb hammer curls instead of bb curls skullcrushers and so?
Ive got tendinitis injury in my left wrist for 2 weeks now and it hurts alot when i try to bb curls, the supinated hand and specially if there is weight on it, went to a sportsdoctor and took some meds but didnt help cause of work so now using a wrist brace
Would these be good subs?

Thanks in advance guys

Maybe try the EZ bar curls instead? Your hands won't be as supinated so it's easier on the wrists. I had the same problem and ended up having to switch to EZ bar. It's better to do curls in a less ideal position (slightly pronated) WITHOUT pain than in an ideal position (supinated) WITH pain.

[pyaarawala]

First off, just wanna thank you for this awesome program. I'm on the first week.

My question is regarding nutrition. Is this program better suited for a lean bulk, regardless of my current body fat %? I believe I should be anywhere in the 18-22% BF range. I'm 5'11, 178 lbs, 35.7" waist.

http://i216.photobucket.com/albums/c...psh66hb0pf.jpg
http://i216.photobucket.com/albums/c...pscshfro2r.jpg

Thank you!

[Hombre7]

viking, for ohp, should that be with db or bb? I think I've read you say bb but that could be wrong. Or should we mix both? Also, if it is bb, is there a particular reason why? Im curious bc I've read elsewhere suggesting db over bb

also, if bb ohp is better, should we do it seated or standing