which 1 of these 3 plans is best?
kazane1
Posts: 264 Member
I have narrowed my research down to 3 workouts and im not sure which one will be best for me to follow i think really i have narrowed it down to 2 because i think the "full body" routine (workout 1) should be elimanated next.
Please pick one of these workouts that will be the best for muscle and strength growth because my goal is to bulk up gain muscle and to gain strength.
So please vote workout 1, 2 or 3 to help me decide which plan to follow.
It's a long read this one so thank you all in advanced.
WORKOUT 1:
Full-body 3 times week. M-W-F etc. 2 days rest per week.
Tuesday/Thursday do abs.
(2hours MAX)
Legs - Squat - 3 sets of 10 (45kg)started on 30
Calves - calve raises - 3 sets of 15 (24kg) started on 16
Thighs - 3 set squat jump - 3 sets of 10 (12kg) OR Leg extensions 3 sets of 20/15 (25kg)
Shoulders - push press above head - 3 sets of 6 (40kg)
Chest - bench press - 3 sets of 10 (50kg)
Back - one arm dumbell row - 3 sets of 10 (27kg)
Biceps - Preacher curl - 3 sets of 6 (16kg)
Biceps - ez bar curl - 3 sets of 8 (25kg)
Triceps - skull crusher - 3 sets of 6 (12kg)
Traps - Barbell shrug - 3 sets of 6 (60kg)
Traps - Barbell Shrug - 3 sets to failure
Dips - 3 sets of 12
Chin up - 3 sets of 10
WORKOUT 2:
5 weight split session per week, 1 and a half - 2 hours per day:
Monday:Legs/abs
legs:
Squats- 3 sets, 10 reps
Calf raises - 3 sets, 15 reps
Dumbell squats - 3 sets, 10 reps
dumbell step ups - 4 sets, 6 reps
leg extensions - 3 sets, 20 reps
deadlift - 3 sets, 8 reps
abs:
Lay on floor leg raise (weighted)- 2 sets, 12 reps
Lay on floor leg raise - 3 sets,20 reps
cross crunch - 4 sets, 12 reps
Incline sit ups - 4 sets, 10 reps
Lay on bench leg raise - 3 sets, 10 reps
Plank - sets to failure.
Tuesday: Chest
Barbell incline bench press - 4 sets, 6 reps
Dumbell bench press - 4 sets, 6 reps
Dumbell flat bench flyes - 4 sets, 6 reps
Dumbell squeeze press - 4 sets, 6 reps
Bench press - 4 sets, 6 reps
Bent arm dumbell pullover - 4 sets, 6 reps
barbell shrug - 3 sets, 6 reps
barbell shrug - 3 sets 1 rep to failure.
Press ups - 50 reps.
Wednesday: Back/abs
Back:
Straight arm lat pulldown - 4 sets, 8 reps
Bent over barbell row - 4 sets, 8reps
one arm bent over barbell row - 4 sets, 6 reps
T-bar row - 3 sets, 6 reps
Incline reverse dumbell flye - 5 sets, 6 reps
Barbell shrug - 4 sets, 6 reps
Barbell shrug - 3 sets to failure
sitdown lat pull down - 5 sets, 10 reps.
Abs:
Lay on floor leg raise (weighted)- 2 sets, 12 reps
Lay on floor leg raise - 3 sets,20 reps
cross crunch - 4 sets, 12 reps
Incline sit ups - 4 sets, 10 reps
Lay on bench leg raise - 3 sets, 10 reps
Plank - sets to failure.
Thursday: REST
Friday: Shoulders/abs
Shoulders:
Push press above head - 4 sets, 6 reps
front weight disc raise - 4 sets, 6 reps
side arm dumbell raise - 3 sets, 6 reps
front dumbell raise - 3 sets, 6 reps
lying rear delt raise - 4 sets, 6 reps
overhead tricep extnsion - 4 sets 6 reps
dumbell shrug - 3 sets, 6 reps
dumbell shrug - 3 sets to failure
Press ups - 50 reps
Abs:
Lay on floor leg raise (weighted)- 2 sets, 12 reps
Lay on floor leg raise - 3 sets,20 reps
cross crunch - 4 sets, 12 reps
Incline sit ups - 4 sets, 10 reps
Lay on bench leg raise - 3 sets, 10 reps
Plank - sets to failure.
Saturday: Arms
Preacher curl - 5 sets, 6 reps
Incline bicep curl - 4 sets, 6 reps
Hammer curls - 4 sets, 6 reps
standing dumbell curls - 4 sets, 6 reps
skull crushers - 4 sets, 6 reps
ez bar curl - 4 sets, 6 reps
Tricep dips - 4 sets, 10 reps
chin ups - 3 sets , 10 reps
dumbell shrug - 4 sets, 6 reps
dumbell shrug - 3 sets to failure.
WORKOUT 3:
Push/Pull workout plan:
5 weight sessions per week, 1 hour per day structured as follows:
Day 1: PUSH A/CORE
Day 2: PULL A
Day 3: LEGS
Day 4: PUSH B/CORE
Day 5: PULL B
Day 6: REST
Day 7: REST
Day 1: PUSH A/CORE = Chest, Shoulders & Triceps + Core
Exercise 1: Incline Dumbbell Bench Press
Sets: 1 warm-up set at 40% working weight, 1 warm-up set at 60% working weight. Then 3 working sets at working weight
Reps: 8-10 reps for all sets (including warm-up sets)
Exercise 2: Dumbbell Lateral Raises
Sets: Sets: 1 warm-up set at 60% working weight.
3 working sets at working weight with a drop-set on the third working set
Reps: 10-12 for all sets
Exercise 3: Flat Dumbbell Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 12-15
Exercise 4: Close-Grip Flat Barbell Benchpress
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 8-10
Exercise 5: EZ-Bar Tricep Skullcrushers
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 6: Tricep Dips
Sets: 3 working sets
Reps: 8-10,
Day 2: PULL A = Back, Traps, Shoulders & Biceps
Exercise 1: One-Arm Bent-Over Dumbbell Rows
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight.
Reps: 8-10 reps for all sets
Exercise 2: Lat-Pulldown
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 3: Rear Delt Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight with a drop-set on the third working set.
Reps: 12-20
Exercise 4: Dumbbell Shrugs
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 5: EZ-Bar Bicep Curls
Sets: 1 set at 60% working weight, then 3 working sets.
Reps: 10-12
Exercise 6: Alternating One Arm Dumbbell Curls
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10 per arm
Day 3: LEGS = Glutes, Quads, Hamstrings, Calves
Exercise 1: Free Weight Barbell Squats
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight.
Reps: 8 reps for all sets
Exercise 2: Straight-Legged Deadlifts
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 3: Dumbbell Lunges
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12 per leg
Exercise 4: Leg Extensions
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 5: Standing/Seated Calf Raises
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 12-20
Day 4: PUSH B/CORE = Chest, Shoulders & Triceps + Core
Exercise 1: Flat Dumbbell Bench Press
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight
Reps: 8-10 reps for all sets (including warm-up sets)
Exercise 2: Dumbbell Lateral Raises
Sets: 1 set at 60% then 3 working sets at working weight with a drop-set on the third working set.
Reps: 10-12 for all sets
Exercise 3: Incline Dumbbell Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 12-15
Exercise 4: Overhead Barbell Shoulder Press
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 8-10
Exercise 5: Overhead Dumbbell Tricep Extensions
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10
Exercise 6: Tricep Dips
Sets: 3 working sets
Reps: 8-10,
Day 5: PULL B = Back, Traps, Shoulders & Biceps
Exercise 1: Barbell Rows
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight.
Reps: 8-10 reps for all sets
Exercise 2: Wide Grip Pullups
Sets: 3 working sets
Reps: 8-10,
Exercise 3: Rear Delt Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight with a drop-set on the third working set.
Reps: 12-20
Exercise 4: Barbell Shrugs
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 5: Dumbbell Hammer Curls
Sets: 1 set at 60% working weight, then 3 working sets.
Reps: 10-12
Exercise 6: Dumbbell Preacher Curls
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10 per arm
Rest Days: day 6 and 7.
Please pick one of these workouts that will be the best for muscle and strength growth because my goal is to bulk up gain muscle and to gain strength.
So please vote workout 1, 2 or 3 to help me decide which plan to follow.
It's a long read this one so thank you all in advanced.
WORKOUT 1:
Full-body 3 times week. M-W-F etc. 2 days rest per week.
Tuesday/Thursday do abs.
(2hours MAX)
Legs - Squat - 3 sets of 10 (45kg)started on 30
Calves - calve raises - 3 sets of 15 (24kg) started on 16
Thighs - 3 set squat jump - 3 sets of 10 (12kg) OR Leg extensions 3 sets of 20/15 (25kg)
Shoulders - push press above head - 3 sets of 6 (40kg)
Chest - bench press - 3 sets of 10 (50kg)
Back - one arm dumbell row - 3 sets of 10 (27kg)
Biceps - Preacher curl - 3 sets of 6 (16kg)
Biceps - ez bar curl - 3 sets of 8 (25kg)
Triceps - skull crusher - 3 sets of 6 (12kg)
Traps - Barbell shrug - 3 sets of 6 (60kg)
Traps - Barbell Shrug - 3 sets to failure
Dips - 3 sets of 12
Chin up - 3 sets of 10
WORKOUT 2:
5 weight split session per week, 1 and a half - 2 hours per day:
Monday:Legs/abs
legs:
Squats- 3 sets, 10 reps
Calf raises - 3 sets, 15 reps
Dumbell squats - 3 sets, 10 reps
dumbell step ups - 4 sets, 6 reps
leg extensions - 3 sets, 20 reps
deadlift - 3 sets, 8 reps
abs:
Lay on floor leg raise (weighted)- 2 sets, 12 reps
Lay on floor leg raise - 3 sets,20 reps
cross crunch - 4 sets, 12 reps
Incline sit ups - 4 sets, 10 reps
Lay on bench leg raise - 3 sets, 10 reps
Plank - sets to failure.
Tuesday: Chest
Barbell incline bench press - 4 sets, 6 reps
Dumbell bench press - 4 sets, 6 reps
Dumbell flat bench flyes - 4 sets, 6 reps
Dumbell squeeze press - 4 sets, 6 reps
Bench press - 4 sets, 6 reps
Bent arm dumbell pullover - 4 sets, 6 reps
barbell shrug - 3 sets, 6 reps
barbell shrug - 3 sets 1 rep to failure.
Press ups - 50 reps.
Wednesday: Back/abs
Back:
Straight arm lat pulldown - 4 sets, 8 reps
Bent over barbell row - 4 sets, 8reps
one arm bent over barbell row - 4 sets, 6 reps
T-bar row - 3 sets, 6 reps
Incline reverse dumbell flye - 5 sets, 6 reps
Barbell shrug - 4 sets, 6 reps
Barbell shrug - 3 sets to failure
sitdown lat pull down - 5 sets, 10 reps.
Abs:
Lay on floor leg raise (weighted)- 2 sets, 12 reps
Lay on floor leg raise - 3 sets,20 reps
cross crunch - 4 sets, 12 reps
Incline sit ups - 4 sets, 10 reps
Lay on bench leg raise - 3 sets, 10 reps
Plank - sets to failure.
Thursday: REST
Friday: Shoulders/abs
Shoulders:
Push press above head - 4 sets, 6 reps
front weight disc raise - 4 sets, 6 reps
side arm dumbell raise - 3 sets, 6 reps
front dumbell raise - 3 sets, 6 reps
lying rear delt raise - 4 sets, 6 reps
overhead tricep extnsion - 4 sets 6 reps
dumbell shrug - 3 sets, 6 reps
dumbell shrug - 3 sets to failure
Press ups - 50 reps
Abs:
Lay on floor leg raise (weighted)- 2 sets, 12 reps
Lay on floor leg raise - 3 sets,20 reps
cross crunch - 4 sets, 12 reps
Incline sit ups - 4 sets, 10 reps
Lay on bench leg raise - 3 sets, 10 reps
Plank - sets to failure.
Saturday: Arms
Preacher curl - 5 sets, 6 reps
Incline bicep curl - 4 sets, 6 reps
Hammer curls - 4 sets, 6 reps
standing dumbell curls - 4 sets, 6 reps
skull crushers - 4 sets, 6 reps
ez bar curl - 4 sets, 6 reps
Tricep dips - 4 sets, 10 reps
chin ups - 3 sets , 10 reps
dumbell shrug - 4 sets, 6 reps
dumbell shrug - 3 sets to failure.
WORKOUT 3:
Push/Pull workout plan:
5 weight sessions per week, 1 hour per day structured as follows:
Day 1: PUSH A/CORE
Day 2: PULL A
Day 3: LEGS
Day 4: PUSH B/CORE
Day 5: PULL B
Day 6: REST
Day 7: REST
Day 1: PUSH A/CORE = Chest, Shoulders & Triceps + Core
Exercise 1: Incline Dumbbell Bench Press
Sets: 1 warm-up set at 40% working weight, 1 warm-up set at 60% working weight. Then 3 working sets at working weight
Reps: 8-10 reps for all sets (including warm-up sets)
Exercise 2: Dumbbell Lateral Raises
Sets: Sets: 1 warm-up set at 60% working weight.
3 working sets at working weight with a drop-set on the third working set
Reps: 10-12 for all sets
Exercise 3: Flat Dumbbell Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 12-15
Exercise 4: Close-Grip Flat Barbell Benchpress
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 8-10
Exercise 5: EZ-Bar Tricep Skullcrushers
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 6: Tricep Dips
Sets: 3 working sets
Reps: 8-10,
Day 2: PULL A = Back, Traps, Shoulders & Biceps
Exercise 1: One-Arm Bent-Over Dumbbell Rows
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight.
Reps: 8-10 reps for all sets
Exercise 2: Lat-Pulldown
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 3: Rear Delt Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight with a drop-set on the third working set.
Reps: 12-20
Exercise 4: Dumbbell Shrugs
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 5: EZ-Bar Bicep Curls
Sets: 1 set at 60% working weight, then 3 working sets.
Reps: 10-12
Exercise 6: Alternating One Arm Dumbbell Curls
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10 per arm
Day 3: LEGS = Glutes, Quads, Hamstrings, Calves
Exercise 1: Free Weight Barbell Squats
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight.
Reps: 8 reps for all sets
Exercise 2: Straight-Legged Deadlifts
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 3: Dumbbell Lunges
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12 per leg
Exercise 4: Leg Extensions
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 5: Standing/Seated Calf Raises
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 12-20
Day 4: PUSH B/CORE = Chest, Shoulders & Triceps + Core
Exercise 1: Flat Dumbbell Bench Press
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight
Reps: 8-10 reps for all sets (including warm-up sets)
Exercise 2: Dumbbell Lateral Raises
Sets: 1 set at 60% then 3 working sets at working weight with a drop-set on the third working set.
Reps: 10-12 for all sets
Exercise 3: Incline Dumbbell Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 12-15
Exercise 4: Overhead Barbell Shoulder Press
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 8-10
Exercise 5: Overhead Dumbbell Tricep Extensions
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10
Exercise 6: Tricep Dips
Sets: 3 working sets
Reps: 8-10,
Day 5: PULL B = Back, Traps, Shoulders & Biceps
Exercise 1: Barbell Rows
Sets: 1 set at 40% working weight, 1 set at 60% working weight. Then 3 working sets at working weight.
Reps: 8-10 reps for all sets
Exercise 2: Wide Grip Pullups
Sets: 3 working sets
Reps: 8-10,
Exercise 3: Rear Delt Flies
Sets: 1 set at 60% working weight, then 3 working sets at working weight with a drop-set on the third working set.
Reps: 12-20
Exercise 4: Barbell Shrugs
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10-12
Exercise 5: Dumbbell Hammer Curls
Sets: 1 set at 60% working weight, then 3 working sets.
Reps: 10-12
Exercise 6: Dumbbell Preacher Curls
Sets: 1 set at 60% working weight, then 3 working sets at working weight.
Reps: 10 per arm
Rest Days: day 6 and 7.
3
Replies
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If I was absolutely forced to chose one of the posted plans, I'd pick 3. But I don't feel that is a particularly good program either.
Go to the sticky thread about which program to follow. There are a lot better ones there to choose from.12 -
If I was absolutely forced to chose one of the posted plans, I'd pick 3. But I don't feel that is a particularly good program either.
Go to the sticky thread about which program to follow. There are a lot better ones there to choose from.
This^ Why try to reinvent the wheel. Someone gave you the link to the thread that lists lots of established programs. Pick one instead of trying to make up your own.9 -
4. One of the stickied ones as recommended to you before. Stop making up your own routines!11
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If I was absolutely forced to chose one of the posted plans, I'd pick 3. But I don't feel that is a particularly good program either.
Go to the sticky thread about which program to follow. There are a lot better ones there to choose from.
Okay I think i might do that then lol any recommendations? Or is it down to preference? Thanks3 -
Some of the routines involve certain exercises that I don’t have access to like cables and other things, so would it be sufficient to pick a plan from the sticky thread and then for the exercises I can’t do just do alternatives for?2
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Yes, if no cable machine etc is available replace with another exercise that uses the same muscle group in the same way
Ie: cable row, replace with bent over row,
Lat Pull Down, pull up, cable push down, tricep extension.
Choose a simple programme, any of the 3x5, 5x5 versions, or AllPro. You only need the compound moves to begin with. Don't over complicate it. The ones you posted have far too much happening for a beginner. (If you are not a beginner my apologies)
Cheers, h.1 -
Starting Strength and Strong Lifts 5x5 are basic barbell programs. They don't require much beyond a barbell, rack, bench, and something to do chin-ups on. They are both full body 3 days a week and work if you follow the program and don't try to change it. I like Stating Strength more but either of them works just fine.1
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I’ve chosen the the “phat” workout plan to follow so I’ll just scrap these other plans and make a few changes to the “phat” workout because I don’t have all the equipment. It’s just I paid for one of those workout plans and it wasn’t really working for me but I felt like I was wasting my money just disposing of it. And the split training workout I got of bodybuilding dot com and made a few alterations to it so I thought that one might be okay. But Yeahh I have been lifting for over a year now so I’m not so much a beginner and I like the sound of the “phat” work out so I’m going to give that plan a go. Anyone tried that plan, or is currently doing it themselves?
Thanks for all the advice everyone!1 -
I’ve chosen the the “phat” workout plan to follow so I’ll just scrap these other plans and make a few changes to the “phat” workout because I don’t have all the equipment. It’s just I paid for one of those workout plans and it wasn’t really working for me but I felt like I was wasting my money just disposing of it. And the split training workout I got of bodybuilding dot com and made a few alterations to it so I thought that one might be okay. But Yeahh I have been lifting for over a year now so I’m not so much a beginner and I like the sound of the “phat” work out so I’m going to give that plan a go. Anyone tried that plan, or is currently doing it themselves?
Thanks for all the advice everyone!
You may have been lifting for over a year, but your lack of understanding of how this all works, asking about a separate ab program, puts you in the beginner category. I'm nervous about the modifications you're going to make to PHAT...is it going to end up looking like one of the other workouts you'd cobbled together?9 -
Davidsdottir wrote: »I’ve chosen the the “phat” workout plan to follow so I’ll just scrap these other plans and make a few changes to the “phat” workout because I don’t have all the equipment. It’s just I paid for one of those workout plans and it wasn’t really working for me but I felt like I was wasting my money just disposing of it. And the split training workout I got of bodybuilding dot com and made a few alterations to it so I thought that one might be okay. But Yeahh I have been lifting for over a year now so I’m not so much a beginner and I like the sound of the “phat” work out so I’m going to give that plan a go. Anyone tried that plan, or is currently doing it themselves?
Thanks for all the advice everyone!
You may have been lifting for over a year, but your lack of understanding of how this all works, asking about a separate ab program, puts you in the beginner category. I'm nervous about the modifications you're going to make to PHAT...is it going to end up looking like one of the other workouts you'd cobbled together?
Totally agree with you.
@kazane1, what was your programme for your previous year of lifting, and were you satisfied with the results?
I still think you need a basic programme with the basic lifts and little or no accessory work.
Cheers, h.
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You are getting way to specific for a novice lifter. As recommended above get on a good novice program that focuses on overall development. I can't remember who said it but it's very true, novice lifters shouldn't worry about working on specific weakness and your splits are really getting too specific. Also, you say you don't have a cable machine so how are you doing pull downs?3
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Davidsdottir wrote: »I’ve chosen the the “phat” workout plan to follow so I’ll just scrap these other plans and make a few changes to the “phat” workout because I don’t have all the equipment. It’s just I paid for one of those workout plans and it wasn’t really working for me but I felt like I was wasting my money just disposing of it. And the split training workout I got of bodybuilding dot com and made a few alterations to it so I thought that one might be okay. But Yeahh I have been lifting for over a year now so I’m not so much a beginner and I like the sound of the “phat” work out so I’m going to give that plan a go. Anyone tried that plan, or is currently doing it themselves?
Thanks for all the advice everyone!
You may have been lifting for over a year, but your lack of understanding of how this all works, asking about a separate ab program, puts you in the beginner category. I'm nervous about the modifications you're going to make to PHAT...is it going to end up looking like one of the other workouts you'd cobbled together?
I have the same concerns, OP you need to get a proven workout that fits your goals. You don't have the background to be changing things up yet.
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None of the above.4
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They all suck.
WTF are you doing, man?5 -
What's wrong with a separate ab program? *runs from thunder1
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What's wrong with a separate ab program? *runs from thunder
Nothing in the greater scheme of things, but if you have read the OP's recent posts he is looking to start a new programme, and may be over complicating things.
He would do better concentrating on the new programme without additional work.
The programme itself will be taxing and give him enough ab work to begin with, once established he can choose to add in accessory work.
Just my read on this particular instance.
Cheers, h.2 -
Thanks, H. Good to know!
Reading his program is like looking at Chinese, for me. Not that I don't recognize bits and pieces, but it's a lot of information I have to think through; this isn't my language.
It is really curious to me, however, that he seems to really be pounding body groups (e.g., chest day in workout # 2). Whenever I lift, I usually superset different muscle groups (e.g., if I'm doing back & bis, I might superset a wide grip lat pull down + bicep curls with a twist, or whatever). But I guess different approaches for different goals?
Nice to meet you. C.1 -
PHAT and PHUL are both good and fairly similar programs that will help with improving strength and have enough hypertrophy to satisfy you. Modify as needed based on equipment but don't go crazy thinking you need more accessory volume, any program on that stickyed list has been around and developed that way for a reason. Focus on improving your compound lifts and the rest will come. Generically, be patient; don't expect a new lifting program to fix everything instantly, especially if you're not eating requisite to your goals.2
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Thanks, H. Good to know!
Reading his program is like looking at Chinese, for me. Not that I don't recognize bits and pieces, but it's a lot of information I have to think through; this isn't my language.
It is really curious to me, however, that he seems to really be pounding body groups (e.g., chest day in workout # 2). Whenever I lift, I usually superset different muscle groups (e.g., if I'm doing back & bis, I might superset a wide grip lat pull down + bicep curls with a twist, or whatever). But I guess different approaches for different goals?
Nice to meet you. C.
I'm guessing if you are super setting you are working in a more mid range, than heavy. (This is because I can't superset heavy)
OP is looking at lifting heavy with a year of undetermined lifting under his belt, and by what he has written, has little understanding of what he is doing.
A simple approach would benefit him more than the one he is wanting to take.
Keep reading these boards and the links the good folk here provide. You will learn more than you ever thought you wanted to know.
(I am just a recreational lifter, who reads a lot, including Chinese
)
Cheers, h.1 -
middlehaitch wrote: »Thanks, H. Good to know!
Reading his program is like looking at Chinese, for me. Not that I don't recognize bits and pieces, but it's a lot of information I have to think through; this isn't my language.
It is really curious to me, however, that he seems to really be pounding body groups (e.g., chest day in workout # 2). Whenever I lift, I usually superset different muscle groups (e.g., if I'm doing back & bis, I might superset a wide grip lat pull down + bicep curls with a twist, or whatever). But I guess different approaches for different goals?
Nice to meet you. C.
I'm guessing if you are super setting you are working in a more mid range, than heavy. (This is because I can't superset heavy)
OP is looking at lifting heavy with a year of undetermined lifting under his belt, and by what he has written, has little understanding of what he is doing.
A simple approach would benefit him more than the one he is wanting to take.
Keep reading these boards and the links the good folk here provide. You will learn more than you ever thought you wanted to know.
(I am just a recreational lifter, who reads a lot, including Chinese)
Cheers, h.
You are absolutely right! All my reps are 8-12 (except occasionally heavier squatting). Intense volumes of cardio and muscle gains don't really go hand-in-hand.
Thanks for the advice and playing translator
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Thanks, H. Good to know!
Reading his program is like looking at Chinese, for me. Not that I don't recognize bits and pieces, but it's a lot of information I have to think through; this isn't my language.
It is really curious to me, however, that he seems to really be pounding body groups (e.g., chest day in workout # 2). Whenever I lift, I usually superset different muscle groups (e.g., if I'm doing back & bis, I might superset a wide grip lat pull down + bicep curls with a twist, or whatever). But I guess different approaches for different goals?
Nice to meet you. C.
Exactly, different needs, but the biggest thing that stands out to many of us is that he has way too many sets per workout.
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middlehaitch wrote: »Thanks, H. Good to know!
Reading his program is like looking at Chinese, for me. Not that I don't recognize bits and pieces, but it's a lot of information I have to think through; this isn't my language.
It is really curious to me, however, that he seems to really be pounding body groups (e.g., chest day in workout # 2). Whenever I lift, I usually superset different muscle groups (e.g., if I'm doing back & bis, I might superset a wide grip lat pull down + bicep curls with a twist, or whatever). But I guess different approaches for different goals?
Nice to meet you. C.
I'm guessing if you are super setting you are working in a more mid range, than heavy. (This is because I can't superset heavy)
OP is looking at lifting heavy with a year of undetermined lifting under his belt, and by what he has written, has little understanding of what he is doing.
A simple approach would benefit him more than the one he is wanting to take.
Keep reading these boards and the links the good folk here provide. You will learn more than you ever thought you wanted to know.
(I am just a recreational lifter, who reads a lot, including Chinese)
Cheers, h.
And more arguments than you care to see!
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middlehaitch wrote: »Davidsdottir wrote: »I’ve chosen the the “phat” workout plan to follow so I’ll just scrap these other plans and make a few changes to the “phat” workout because I don’t have all the equipment. It’s just I paid for one of those workout plans and it wasn’t really working for me but I felt like I was wasting my money just disposing of it. And the split training workout I got of bodybuilding dot com and made a few alterations to it so I thought that one might be okay. But Yeahh I have been lifting for over a year now so I’m not so much a beginner and I like the sound of the “phat” work out so I’m going to give that plan a go. Anyone tried that plan, or is currently doing it themselves?
Thanks for all the advice everyone!
You may have been lifting for over a year, but your lack of understanding of how this all works, asking about a separate ab program, puts you in the beginner category. I'm nervous about the modifications you're going to make to PHAT...is it going to end up looking like one of the other workouts you'd cobbled together?
Totally agree with you.
@kazane1, what was your programme for your previous year of lifting, and were you satisfied with the results?
I still think you need a basic programme with the basic lifts and little or no accessory work.
Cheers, h.
I’ve chose to do that phat workout now instead of follow any of these and I wasn’t amazingly happy with my oat results but I wasn’t hard done by either. I was following the split plan that i wrote down too.0 -
Davidsdottir wrote: »I’ve chosen the the “phat” workout plan to follow so I’ll just scrap these other plans and make a few changes to the “phat” workout because I don’t have all the equipment. It’s just I paid for one of those workout plans and it wasn’t really working for me but I felt like I was wasting my money just disposing of it. And the split training workout I got of bodybuilding dot com and made a few alterations to it so I thought that one might be okay. But Yeahh I have been lifting for over a year now so I’m not so much a beginner and I like the sound of the “phat” work out so I’m going to give that plan a go. Anyone tried that plan, or is currently doing it themselves?
Thanks for all the advice everyone!
You may have been lifting for over a year, but your lack of understanding of how this all works, asking about a separate ab program, puts you in the beginner category. I'm nervous about the modifications you're going to make to PHAT...is it going to end up looking like one of the other workouts you'd cobbled together?
I’m not going to make any major changes to it just things like changing cable flyes to normal flyes (because I don’t have cables) changing the ex bar curl preacher pad to dumbbell preacher pad curls. Nothing major or far away from the original plan. I want to follow a plan as close as I can and stick to it from now on
0 -
Wheelhouse15 wrote: »You are getting way to specific for a novice lifter. As recommended above get on a good novice program that focuses on overall development. I can't remember who said it but it's very true, novice lifters shouldn't worry about working on specific weakness and your splits are really getting too specific. Also, you say you don't have a cable machine so how are you doing pull downs?
I have a mini lay pull down that sticks on the end of a bench but nothing major. And thanks for the advice!
0 -
They all suck.
WTF are you doing, man?
I copied the split off some website and then one of them I paid for to see if that would be better and the full body I made with the advice of someone but none of them seem to be doing what I want them to do so that’s why I’m here ready and willing to change things up.0 -
Thanks for all the input so far people0
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They all suck.
WTF are you doing, man?
I copied the split off some website and then one of them I paid for to see if that would be better and the full body I made with the advice of someone but none of them seem to be doing what I want them to do so that’s why I’m here ready and willing to change things up.
Real talk - the best thing you can do is to pick a solid, well-designed beginner program and stick with it. Constantly program hopping and looking for what is "optimal" is a waste of time and hinders your progress. There's no such thing as one "optimal" program for everybody, or everybody would be doing it. Pick a good program that fits your schedule and goals, put your nose to the grindstone and stop overthinking it.3 -
OP, we're only picking apart your programming because we care. Glad you've decided on one and will stick to it.1
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