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  1. #1
    Registered User GeorgeSteele66's Avatar
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    Thoughts on 75 Hard?

    I'm 5'7" 194, 44 years old.

    I've been lifting 5x a week for a year now, and recently started doing 75 Hard. My workouts are now M-F morning 45 minute brisk walk, and then at night a 45 minute weight session, sometimes longer. Sat-Sun I just walk/run 45 min 2x per day.

    By doing 9 cardio sessions a week, am I taking away from my lifting?

    Goals are obviously to get cut, while also maintaining/building muscle.


    Any advice. My splits are

    M - Chest
    Tuesday - Back
    Wednesday - Legs
    Thu - Arms
    Fri - Shoulders/Forearms

    Any advice would be great. Should I take any supplements? Currently taking 50g of Whey per day.
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  2. #2
    Registered User TAWS6's Avatar
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    Where’s the actual program and progression/de load protocols ?

    At a glance I can tell you that the frequency is bad. A muscle won’t ever need a full week off. 2-3 days should be plenty for most people. Doing one muscle group a day also seems very time ineffective. I mean a whole day for just chest? Seems ridiculous to me.
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  3. #3
    Registered User GeorgeSteele66's Avatar
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    Should I ramp up the frequency that I lift?

    Right now it looks like this:

    Chest day - Bench 5x8-15, Incline Bench 4x10-15, Cable Crossovers 4x 10-15, Flat Bench Flys 4x 10-15
    Back Day - Pull downs 4x12-15, Seated Row 4x10-15, Bent over row, 4x12-15
    Legs - Leg Press - 6x10-15, Leg Extensions 5x10-15, Squats 4x10-15
    Arms - 16 sets bis and 16 sets tris various exercises/reps
    Shoulders - Overhead press 4x10-15, Shrugs 4x10-15, Front Lateral Raises 4x10-15

    Open to suggestions, and definitely appreciate the advice
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  4. #4
    Registered User TAWS6's Avatar
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    IF you are natural you want to hit everything 2-3 times per week. Better options to hit that frequency would be a 3 day full body, 4 day upper/lower or a legs/push/pull split. This allows for better weekly quality volumes as well. I prefer an upper/lower split for intermediate + lifters but there are many ways to do it..


    Links

    https://www.aworkoutroutine.com/the-...rkout-routine/
    https://www.aworkoutroutine.com/the-...rkout-routine/
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  5. #5
    Registered User EliKoehn's Avatar
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    Originally Posted by TAWS6 View Post
    A muscle won’t ever need a full week off.
    Not an expert, but I don't know about that...

    Granted, it's one of my weaker lifts, but I think after the squatting of C6W my legs fully thank me for taking a week off.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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    Registered User TAWS6's Avatar
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    Originally Posted by EliKoehn View Post
    Not an expert, but I don't know about that...

    Granted, it's one of my weaker lifts, but I think after the squatting of C6W my legs fully thank me for taking a week off.
    A de-load every so often can help. More advanced lifters like yourself can still use twice per week frequency. The difference is that the stronger you are the less likely you'll be able to go heavy twice per week for the same muscle group. You just get too beat up. That's where something like a heavy/light or specialization cycles can be useful.
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    Caucasian, Bro/Brah/Bruh AlBHappy's Avatar
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    I think 75 Hard is a great program in theory. But unrealistic. You don't need a gallon of water a day. Walking outdoors because conditions aren't perfect? It's a blizzard here in New England.

    Walking isn't going to cause you to lose a lot of muscle. You'll lose some because you're losing weight. Good for you for taking it on. The supplement is part of the diet of your choice.

    Don't overthink it. Eat clean, lift, and walk. Don't forget your progress photo first thing.
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  8. #8
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by TAWS6 View Post
    A de-load every so often can help. More advanced lifters like yourself can still use twice per week frequency. The difference is that the stronger you are the less likely you'll be able to go heavy twice per week for the same muscle group. You just get too beat up. That's where something like a heavy/light or specialization cycles can be useful.
    Concurrent or dup is an excellent way to keep a nice 2+ frequency!

    You could also just change the movement pattern enough to avoid the overuse issues for the joints/tissues.

    Combining the 2 methods above is my favoured way.

    -----

    As for op specifically.
    The number if sets per day is excessive and DEFINITELY should be split over 2 days /week.
    My
    Experience (backed by kreigers data) is that if you're doing more than 8-10 hard regular sets for a muscle group/movement patten you have to break that into Seperate sessions..
    FMH crew - Couch.
    Washed up meathead

    Masters lifter.. With a lot less F's left to give
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    Caucasian, Bro/Brah/Bruh AlBHappy's Avatar
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    I have finished 5 days of this so far. Not to build in excuses, but I need to figure out how to get March 15 workouts in with a colonoscopy mid afternoon. Probably kettlebell swings in my driveway so I don't chit myself with the pre-surgery drink.

    Weather has warmed up a touch in New England so afternoon walks are easy for the outdoor piece.

    Drinking a gallon of water sucks, been getting up having to pee like a race horse at 2 AM and all the time during the day.

    Most important thing is doing it with intent. Diet is 3 squares, no garbage or snacks.

    Anyone who fails missing the profile photo is an idiot. Seriously. My phone is not in my room at night, as soon as I turn it on in the morning, I snap a picture. Look like hell, but, check that task off. Read my 10 pages with my first cup of coffee.
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  10. #10
    Registered User TAWS6's Avatar
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    Originally Posted by MyEgoProblem View Post
    Concurrent or dup is an excellent way to keep a nice 2+ frequency!

    You could also just change the movement pattern enough to avoid the overuse issues for the joints/tissues.

    Combining the 2 methods above is my favoured way.

    -----

    As for op specifically.
    The number if sets per day is excessive and DEFINITELY should be split over 2 days /week.
    My
    Experience (backed by kreigers data) is that if you're doing more than 8-10 hard regular sets for a muscle group/movement patten you have to break that into Seperate sessions..

    Yeah definitely. I was thinking hypertrophy.
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by GeorgeSteele66 View Post
    Should I ramp up the frequency that I lift?

    Right now it looks like this:

    Chest day - Bench 5x8-15, Incline Bench 4x10-15, Cable Crossovers 4x 10-15, Flat Bench Flys 4x 10-15
    Back Day - Pull downs 4x12-15, Seated Row 4x10-15, Bent over row, 4x12-15
    Legs - Leg Press - 6x10-15, Leg Extensions 5x10-15, Squats 4x10-15
    Arms - 16 sets bis and 16 sets tris various exercises/reps
    Shoulders - Overhead press 4x10-15, Shrugs 4x10-15, Front Lateral Raises 4x10-15

    Open to suggestions, and definitely appreciate the advice
    Walking isn't the type of cardio that'll affect your lifting, esp since you do it at a diff time of day.

    In general & esp 5 days/week, you should be hitting the entire back of your body top-to-bottom more balanced with all the front work.

    If you're doing these workouts in ~45 mins you're not lifting intensely enough.
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