I have currently been on jamie lewis chaos and pain for a few months now and im kinda lookin to change things up a bit!
any help would be appreciated, im no beginner, i would classify me as intermediate, i have trained about 3.5 years, im 5'11 192 pounds
Look up Layne Norton's PHAT program.
dude i just looked at that and fell in love! this is for me, all 3 to 5 reps mostly, many sets, dude amazing, thanks bro!
It's a rough split, but I've never heard anyone say anything bad about it.
only things i may have to cutsomize is a few exercises, the hack squats i cannot do, my home gym now commercial gym has a hack squat machine!
yeah it looks like pure hell, we will find out monday haha!
Quinon Proficit Deficit
"Science literacy is a vaccine against the charlatans of the world that would exploit your ignorance." - Neil deGrasse Tyson
Thanks to both of you guys, recovery shouldnt be an issue, i drink intrabolic and creatine during my workouts, and i have 10 scoops of scivation xtend in a gallon jug i drink throughout the day
do you guys think there is enough compound exercises in this routine though?
531 seems to have that affect on ppl lol, I was running it with good results until I broke my arm, so now that I'm back lifting and starting to compete again, I've jumped on a high volume routine, my body seems to respond well from volume 15-20sets on major and 12-15 minor, 5 days rest on muscle groups.Originally Posted by JudoJosh
Wow talk about off topic sittin on the lounge with my iPhone bored as lmao
Phat was good for me but I just enjoy working the muscles once a week.
"Dont worry about the burn man! You can do Jane Fonda classes if you want the burn"
Upper body strength
Lower body strength
Lower body hypertrophy
I got even funkier with the mods to include some NLP in it, such that
UBP 2-4 reps
LBP 4-5 reps
Horizontal 10-12 reps
Vertical 8-10 reps
LBH 12-16 reps
UBP 4-5 reps
LBP 2-4 reps
Horizontal 12-16 reps
Vertical 10-12 reps
LBH 8-10 reps
Week 10 - deload
2 full body sessions. 1 exercise per muscle group 2 x 8 with weight used for 16 reps
Assistance/ancillary movements, and hypertrophy movements were rotated every micro cycles