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  1. #1
    Registered User kauseemcee's Avatar
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    Any advanced lifters have a decent full body workout (3 days a week?)

    Not recovering very well from PPL anymore, I was lookin g at this one from Paul Carter https://www.t-nation.com/workouts/fu...vanced-lifters

    Any recommendations? Thanks in advance
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  2. #2
    Registered User kauseemcee's Avatar
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    Anyone? Open to even an Upper/Lower program, I need something balanced for hypertrophy and something I can stick to for a while since PPL is getting pretty taxing
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  3. #3
    Moderator SuffolkPunch's Avatar
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    I have doubts that an advanced lifter would make any progress training only 3 days a week... unless the sessions were very long - but then if your reason for doing it is recovery this is no different to splitting the same workload between 4-6 sessions...

    AFAIK there are two possible routes for the advanced lifter who keeps running into overreaching:
    1. Take time off to resensitise - also known as strategic deconditioning by the HST community. Then come back with reduced volume
    2. Specialise on specific bodypart for a time, just doing maintenance work for the other parts. Rotate which groups you specialise in.

    Of course there are no prescriptive routines for any of this, it relies on you structuring your own training in response to your needs.
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  4. #4
    Registered User kauseemcee's Avatar
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    Originally Posted by SuffolkPunch View Post
    I have doubts that an advanced lifter would make any progress training only 3 days a week... unless the sessions were very long - but then if your reason for doing it is recovery this is no different to splitting the same workload between 4-6 sessions...

    AFAIK there are two possible routes for the advanced lifter who keeps running into overreaching:
    1. Take time off to resensitise - also known as strategic deconditioning by the HST community. Then come back with reduced volume
    2. Specialise on specific bodypart for a time, just doing maintenance work for the other parts. Rotate which groups you specialise in.

    Of course there are no prescriptive routines for any of this, it relies on you structuring your own training in response to your needs.
    Thanks for the response man, I appreciate it. I've taken the last few days off to try and recover but I use to workout every second day for around 90 minutes hitting everything with around 4 sets, chest, back, quads, hams, shoulders, calves, delts, abs, bis, tris, Obliques.

    I might try it again. I think I just enjoyed it a little more tbh. It usually went - compound, rest, isolation, rest, repeat for each muscle. I guess I can muck around with it
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  5. #5
    Registered User WolfRose7's Avatar
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    Lower compound
    Upper push compound
    Upper pull
    Myo accessories 3-4 exercises rotation

    3x just plug in exercise variations.

    I'm somewhat more optimistic than SP about progress 3x, I think you could do it.
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  6. #6
    Registered User kauseemcee's Avatar
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    Originally Posted by WolfRose7 View Post
    Lower compound
    Upper push compound
    Upper pull
    Myo accessories 3-4 exercises rotation

    3x just plug in exercise variations.

    I'm somewhat more optimistic than SP about progress 3x, I think you could do it.
    I know for a fact it has worked for me in the past when I had around 3 years experience but I'll hit you with the good old "everybody's different" lol

    I like your setup, Cheers for the feedback
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  7. #7
    Registered User NomadNA's Avatar
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    your initial TN link didn't work for me.
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Originally Posted by WolfRose7 View Post
    Lower compound
    Upper push compound
    Upper pull
    Myo accessories 3-4 exercises rotation

    3x just plug in exercise variations.

    I'm somewhat more optimistic than SP about progress 3x, I think you could do it.
    This is what I would do on full body days, upper push, pull, legs then 2 isolations for upper body and 2 for lower body.

    If you truly are advanced, PPLUL might be better still. But that program by Paul Carter is a 4 day full body and isn’t a bad set up by any means either (he knows his chit).
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  9. #9
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    What are your goals and current (estimated) 1RMs? Lots of good options from the days when guys would hit the gym just a few days a week but got strong and built impressive physiques.
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  10. #10
    Registered User tommy4life's Avatar
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  11. #11
    Registered User kauseemcee's Avatar
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    Originally Posted by tommy4life View Post
    Thanks man, repped
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  12. #12
    Work in Progress CW47's Avatar
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    Originally Posted by tommy4life View Post
    Great Thread! Specifically, I would check out this post: https://forum.bodybuilding.com/showt...#post342420241
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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