Layne Norton PHAT routine

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    Layne Norton PHAT routine


    If I could get responses from people that have used this routine, that would be great. How does it compare to a normal bodybuilding split in terms of increasing muscle size. My strength is going up slowly, but that is not my goal at all. I want to compete next year, in a bodybuilding show. With that said, strength is not my main concern, but hypertrophy is my main goal.
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    did it for about 5 months straight. it got boring real fast on the hypertrophy days. id still recomend it over a typical split though because strength training is a means to an end for body building and you need it to get bigger
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    Love it. It is more so a template than a routine. Heavy movements one day and higher repetition work on the other for upper and lower. I personally love that layout and it is one of my favorites. Even if strength isn't the main goal, increased strength levels offer benefits to physique enhancement.
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    Quote Originally Posted by bolt10 View Post
    Love it. It is more so a template than a routine. Heavy movements one day and higher repetition work on the other for upper and lower. I personally love that layout and it is one of my favorites. Even if strength isn't the main goal, increased strength levels offer benefits to physique enhancement.
    Now, I'm considering a routine that hits my muscles twice a week. I have always done a 4 days split. Now, I'm researching other options from the typical split.
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    It's a great routine to get out of the typical
    "Split" routine....it can take a few weeks to tweak and get used to...when I first started I felt over trained but eventually adjusted to it....I started at 195pds 5"10 12%bf 9 months ago,now I'm 212 13%bf...
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    OP I started using PHAT around 9 months ago and I don't see myself every quitting. Like previously mentioned, it's more of a template for you to tweak and adjust to fit your needs. I've been using Ort/Mag for deadlifts on my upper body power day for the past 10 weeks and I've seen tremendous strength gains. I plan on keeping with PHAT but incorporating strength programs into it.

    Since you are focused on hypertrophy, it's still a great approach. Remember, the stronger you are, the more you can lift for reps, increasing hypertrophy even more.
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    whats your diet like... You look very lean (in a good way, nh), keep cramming good carbs into your days till you start to see some pudge....
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    Its a decent routine but it trys hard to be a one size fits all routine.

    Take the premise of it and make it work for your body and what works for you.
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    So, I started it on Sunday. I like it so far. I have swapped out some exercises and added trap training. Today was my first hypertrophy day. I may only do a range of 12-15 instead of 15-20.
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    Quote Originally Posted by AntM1564 View Post
    So, I started it on Sunday. I like it so far. I have swapped out some exercises and added trap training. Today was my first hypertrophy day. I may only do a range of 12-15 instead of 15-20.
    thats what i did. my joints hate the huge reps lol
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    Hmmm now interested in this
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    dont neglect your speed work...
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    Ya I tweaked it a bit also...Monday for heavy day, I don't do much shoulder work,just a light shoulder press...then I deadline and squat on heavy lower day....on Thursdays I do shoulders and hypertrophy chest....on Fridays I do hypertrophy back and arms, then Saturday's I do hypertrophy legs.....I also modify some of the exercises Norton lists and modify the routine with some of my favorite exercises...example: adding face pulls, spider curls, cable crossovers......
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