Reply
Results 1 to 7 of 7
  1. #1
    Registered User NoNodyFat's Avatar
    Join Date: Jun 2019
    Age: 50
    Posts: 11
    Rep Power: 0
    NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50) NoNodyFat will become famous soon enough. (+50)
    NoNodyFat is offline

    what is the best free intermediate program?

    what is the best free intermediate program?
    and where can I get it?
    Reply With Quote

  2. #2
    Registered User Filmbuff81's Avatar
    Join Date: Nov 2011
    Posts: 8,595
    Rep Power: 10625
    Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000) Filmbuff81 is a splendid one to behold. (+10000)
    Filmbuff81 is offline
    Depends on how many days per week you want to train.

    But Lyle McDonald’s generic bulking routine is a solid free 4 day intermediate routine. It’s an upper/lower split

    Eric helms 5 day intermediate routine is good too.

    It’s L/U/L/P/P, but you need to be somewhat adept at RPE and auto-regulation.

    I’m there’s others but both are decent.

    There’s things like fierce 5 and 5/3/1(can be found online everywhere)
    Reply With Quote

  3. #3
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 351
    Rep Power: 403
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Originally Posted by NoNodyFat View Post
    what is the best free intermediate program?
    and where can I get it?
    Do you need a program for intermediate athletes ? Read my posts in this topic - https://forum.bodybuilding.com/showt...7756571&page=1 . It makes no sense to spend 4-5 evenings a week in the gym, when the same and even better can be obtained for 3 workouts. If you have after reading will appear, any questions, ask. I will answer in detail.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  4. #4
    Humble Megalomaniac ElrondHubbard's Avatar
    Join Date: Mar 2015
    Location: Nevada, United States
    Posts: 8,940
    Rep Power: 78375
    ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000)
    ElrondHubbard is offline
    For a three-day full body approach, one program that I've liked is Madcow.

    It's been around a long time, and is well proven for a lot of people. It comes with a downloadable spreadsheet that will help you calculate your goals and track them pretty efficiently. Because it's old, there's not a phone app for it.
    I'm out, standing in my field.

    64 and still a newbie.
    Reply With Quote

  5. #5
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 351
    Rep Power: 403
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    The main problem in the Mad cow program is that the intensity is constantly increased, but the training volume is small. This is not optimal. Yes, the strength of the novice will grow. But much better she is growing on 3-5 sets with one weight average of gravity. (let's say 5x5 in progression from 70-75% of 1RM at the beginning to 80-85% of 1RM at the end of the load block.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  6. #6
    Humble Megalomaniac ElrondHubbard's Avatar
    Join Date: Mar 2015
    Location: Nevada, United States
    Posts: 8,940
    Rep Power: 78375
    ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000) ElrondHubbard has a brilliant future. Third best rank! (+40000)
    ElrondHubbard is offline
    Originally Posted by Oleg1975K View Post
    The main problem in the Mad cow program is that the intensity is constantly increased, but the training volume is small. This is not optimal. Yes, the strength of the novice will grow. But much better she is growing on 3-5 sets with one weight average of gravity. (let's say 5x5 in progression from 70-75% of 1RM at the beginning to 80-85% of 1RM at the end of the load block.
    It does depend on the person and their individual level of advancement. For me, it worked for about eight months with no major changes. After that, I had to start adding volume. But even then, the basic template is sound. It remained a foundation of different variations I could try, throughout periodization.
    I'm out, standing in my field.

    64 and still a newbie.
    Reply With Quote

  7. #7
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 351
    Rep Power: 403
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    The problem is the confusion of terms. There is such a scale of athlete’s experience: Novice - can add weight and repetitions in each lesson, intermediate - can add weight (or repetitions) once a week, advanced - can add weight (or repetitions) only by the result of some mesocycle. In fact, the first 2 categories of persons are beginners, and the 3rd category can also be divided into several levels on the basis of susceptibility to the training effect. In my understanding, the mad cow program is a beginner (as well as the L. McDonald GBR). Why? Because in the 1st case, the amount of training impact is too small, and in the 2nd case, a dull linear progression is the basis of programming. All this, as a rule, only works for the first 2-3 years of training. Then that's all ... A trained person enters a stable plateau. Here he is bro- "specialists" and slip complex split programs. Although this is absolutely not the case ... In fact, each category of athlete's experience should have its own programming and periodization design (Many put an equal sign between these concepts, but these are different things).
    There is one more point .... As a rule, questioners on forums tend to inadequately assess their real status in the hierarchy of athleticism. And those who respond to them (at least on this forum) tend to take their word for it. In the Russian forum, until a beginner fills out a profile (strength indicators, training experience, anthropometry), none of the old-timers will simply give him advice, or they can just send a fYck if the questioner starts to evade providing this data. And this is correct, because advice is only good when it is targeted.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts