Questions for people who train on p.h.a.t programme or have trained on it?
jersey_54
Posts: 278 Member
Like in strong lifts 5*5 , You are suppose to start from half weight of what you can lift and add up 5-10 pounds on bar every day as you go on in programme. When am I suppose to load up more weight when training P.h.a.t?
Am I suppose to start from lesser weight or as much as I can lift on power days?
And what were your results with p.h.a.t if you have already ran it ?
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Replies
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You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.1
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You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.
Dont you start from half weight of what you can actually lift in 5/3/1 too?0 -
You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.
Dont you start from half weight of what you can actually lift in 5/3/1 too?
Ah I forget what the actual percentage is...shave 10% off your max and start around...60-65% of that I think.1 -
You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.
Dont you start from half weight of what you can actually lift in 5/3/1 too?
Ah I forget what the actual percentage is...shave 10% off your max and start around...60-65% of that I think.
I am starting from 3 rep maxes on power days but I was trying to figure this programme out more on when to load and which volume to start it on and stuff.
How much strength gains you made running 5/3/1 doe? Did you do last set to failure?0 -
You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.
Dont you start from half weight of what you can actually lift in 5/3/1 too?
Ah I forget what the actual percentage is...shave 10% off your max and start around...60-65% of that I think.
I am starting from 3 rep maxes on power days but I was trying to figure this programme out more on when to load and which volume to start it on and stuff.
How much strength gains you made running 5/3/1 doe? Did you do last set to failure?
Umm...I can't really say because I was a noob and I was still losing weight. It was a good program. I probably did the last set to about RPE 8 or 9.
If you're going to start with 3 rep maxes, you could always start with your 5 rep instead. So start with volume, decrease the reps as you add intensity across a 4 week period or something. I don't know. I suck at periodizing but there is more than one way to do it.1 -
You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.
Dont you start from half weight of what you can actually lift in 5/3/1 too?
Ah I forget what the actual percentage is...shave 10% off your max and start around...60-65% of that I think.
I am starting from 3 rep maxes on power days but I was trying to figure this programme out more on when to load and which volume to start it on and stuff.
How much strength gains you made running 5/3/1 doe? Did you do last set to failure?
Umm...I can't really say because I was a noob and I was still losing weight. It was a good program. I probably did the last set to about RPE 8 or 9.
If you're going to start with 3 rep maxes, you could always start with your 5 rep instead. So start with volume, decrease the reps as you add intensity across a 4 week period or something. I don't know. I suck at periodizing but there is more than one way to do it.
Did you calculated your 1 rms before and after 5/3/1 ??0 -
You'll still want to program in a progressive overload over time. I remember running PHUL and not really understanding how to periodize the lifts...I just did the power days similar to 5/3/1 in 4 week cycles, adding percentages of my max every week. You can do it however you want, as long as you are adding weight and staying within that rep range.
Dont you start from half weight of what you can actually lift in 5/3/1 too?
Ah I forget what the actual percentage is...shave 10% off your max and start around...60-65% of that I think.
I am starting from 3 rep maxes on power days but I was trying to figure this programme out more on when to load and which volume to start it on and stuff.
How much strength gains you made running 5/3/1 doe? Did you do last set to failure?
Umm...I can't really say because I was a noob and I was still losing weight. It was a good program. I probably did the last set to about RPE 8 or 9.
If you're going to start with 3 rep maxes, you could always start with your 5 rep instead. So start with volume, decrease the reps as you add intensity across a 4 week period or something. I don't know. I suck at periodizing but there is more than one way to do it.
Did you calculated your 1 rms before and after 5/3/1 ??
Yeah, probably...maybe? It was two years ago lol. I was just happy to be on a program with progressive overload, lifting *kitten* and losing weight. It's a solid program though.1 -
So basically I was no help here. lol. Sorry.1
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Yeah I did 5/3/1 with a bodybuilding template Jim had on his website. But yeah, have a decent amount of hypertrophy especially if you're in a surplus is nice. I did PHUL in maintenance and a surplus (similar to PHAT but a lot less volume)...results were nice.1 -
Yeah I did 5/3/1 with a bodybuilding template Jim had on his website. But yeah, have a decent amount of hypertrophy especially if you're in a surplus is nice. I did PHUL in maintenance and a surplus (similar to PHAT but a lot less volume)...results were nice.
When did you start loading more weight on bar when running phul? Weekly or whenever u felt like it? And how much strength did you gained on lifts?0 -
Yeah I did 5/3/1 with a bodybuilding template Jim had on his website. But yeah, have a decent amount of hypertrophy especially if you're in a surplus is nice. I did PHUL in maintenance and a surplus (similar to PHAT but a lot less volume)...results were nice.
When did you start loading more weight on bar when running phul? Weekly or whenever u felt like it? And how much strength did you gained on lifts?
Like I said, I ran my compound lifts like 5/3/1. I added weight every week. So basically across 4 weeks added intensity, decreased volume. I don't know how much strength I gained on lifts during particular short periods. Usually I look back on a 8-12 month period. I am also a more versed/experienced lifter now than I was then so...I don't know. I got stronger.1
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