Most successful program you've used?

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  1. By far, Mentzer's HIT training has given me the best results. I also like 5x5 and HST a lot.


  2. Quote Originally Posted by Beta View Post
    Thanks!
    I'm toying around with the idea of combining a PHAT split with DC principles. So for power upper/lower I'd do DC type rest/pause exercises and extreme stretching but do a little higher volume work later on in the week.
    This is not going to work. I'm sorry but DC training is very very intense and requires low volume and Max intensity. If you do it correctly you will find the stretching to be more challenging than many of the sets. I would pick one or the other, or just go with fortitude, which is like DC 2.0 with two loading days and two higher volume days.
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  3. just read this whole thread and still have some questions.

    I've been training consistently for about 6 years now, and have pretty much always just stuck to the bro split like back/chest/legs/abs calves/arms shoulders traps and have always gained steady. But now at about 5'10" 200 LBS 13% bodyfat the gains come a lot slower than they used to.

    Thinking about starting a new programming/body split for my upcoming 60 day cycle of epistane/halodrol/NOR delta 6 TD and want to maximize size and strength gains for this 60 day period.

    What do you think is the best route to take? Stick to my well known bro split or mix it up and try something else for most possible lean hard mass and strength. I train usually 1.5 hrs to 2 hrs a day usually 5-7 days a week. Thanks

  4. Cybergenics from the early 90s

  5. Quote Originally Posted by ZachH View Post
    just read this whole thread and still have some questions.

    I've been training consistently for about 6 years now, and have pretty much always just stuck to the bro split like back/chest/legs/abs calves/arms shoulders traps and have always gained steady. But now at about 5'10" 200 LBS 13% bodyfat the gains come a lot slower than they used to.

    Thinking about starting a new programming/body split for my upcoming 60 day cycle of epistane/halodrol/NOR delta 6 TD and want to maximize size and strength gains for this 60 day period.

    What do you think is the best route to take? Stick to my well known bro split or mix it up and try something else for most possible lean hard mass and strength. I train usually 1.5 hrs to 2 hrs a day usually 5-7 days a week. Thanks
    First off, 5'10'' and 200 at 13% bf is a heck of an achievement. The gains at that point will be very very slow for a natural. Likely, honestly, you are getting pretty close to your genetic potential.

    Hard to argue with whatever got you there.

    Quote Originally Posted by irone93 View Post
    Cybergenics from the early 90s
    Super strong first post. Nice.
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  6. Cybergenics looks interesting but i can't find the whole workout. Does anyone have it?

  7. I think you can still find it online, it is crazy intense. They recommend only doing it for three months max. Let me give you a snippet of leg day (which you do twice a week)
    Squat with 80% of max until NEGITIVE failure strip down to 40% with no rest proceed until NEGITIVE failure, then strip to 25%, proceed until NEGITIVE failure. Then do deep squat jumps until fallure and then sissy squats until failure. Repeat three times.

    I lost like 20lbs and increased my strength by like 40%

  8. Quote Originally Posted by irone93 View Post
    I think you can still find it online, it is crazy intense. They recommend only doing it for three months max. Let me give you a snippet of leg day (which you do twice a week)
    Squat with 80% of max until NEGITIVE failure strip down to 40% with no rest proceed until NEGITIVE failure, then strip to 25%, proceed until NEGITIVE failure. Then do deep squat jumps until fallure and then sissy squats until failure. Repeat three times.

    I lost like 20lbs and increased my strength by like 40%
    Wow
    YouTube Fitness Channel: youtube.com/user/DominicDNO
    Instagram: https://www.instagram.com/dominicdno/
    Goal: Bench 485, Squat 550, Deadlift 650 RAW

  9. Just restarted HST after a decently long break running a modified PHAT PPL split. Still amazing.

  10. I haven't run it yet but PHAT looks to be a solid program. Anything that prioritizes compound movements and hits squats a couple times per week should be pretty good. Although I'm currently running Candito's 6 week program I usually make my own. The best results have come from focusing on improving poundages with compound movements but going for a good mind muscle connection with isolation exercises. I have 19" arms and I rarely do direct bicep work. Maybe 10 minutes per week. They grew from heavy rows.
    YouTube Fitness Channel: youtube.com/user/DominicDNO
    Instagram: https://www.instagram.com/dominicdno/
    Goal: Bench 485, Squat 550, Deadlift 650 RAW

  11. Iím doing back/ chest together twice a week and legs/arms twice a week. Really enjoying it. Itís always good to change it up. Especially to something you rarely do or have never done before. Keeps you excited and motivated.
    Performax Labs Product Specialist


  12. any way I can get that template please? Thanx, Jim

  13. can I get the 5 and 6 day template also, want to try phat out
    Quote Originally Posted by booneman77 View Post
    Shoot me your emails and I'll send it over. I have both a 5 and 6-day version.

    If you guys have yours electronically I'd love to see them as well.

  14. Quote Originally Posted by Beta View Post
    Thanks!
    I'm toying around with the idea of combining a PHAT split with DC principles. So for power upper/lower I'd do DC type rest/pause exercises and extreme stretching but do a little higher volume work later on in the week.
    I know it has been a long time since this was posted, but this was what I want to do, did you make any results?

  15. Quote Originally Posted by Dukethumper View Post
    I know it has been a long time since this was posted, but this was what I want to do, did you make any results?
    Do it! I've done it with great results.

  16. Quote Originally Posted by elo76 View Post
    Do it! I've done it with great results.
    So just do your power days with rest pause and widowmaker? Then Hypertrophy days just do it by the book with PHAT, no DC? Or incorporate extreme stretching?

  17. Quote Originally Posted by Dukethumper View Post
    So just do your power days with rest pause and widowmaker? Then Hypertrophy days just do it by the book with PHAT, no DC? Or incorporate extreme stretching?
    Yeppers. I only run it like that for around 4 weeks. I do extreme stretching on dc and hyper days during this. I do extreme stretches on my hyper days only when im running it normal.

  18. I am currently running nsuns 531 with a lot of "calisthenics" as accessory lifts and I really like it. Made a lot of progress on it, even though I am training for years

  19. The programs I make myself catered toward my own needs and body type are the ones Iíve been successful with. Iíve followed so many programs and none has worked as well as the ones I create.I know my body and I know what works for me.

  20. Quote Originally Posted by Dukethumper View Post
    I know it has been a long time since this was posted, but this was what I want to do, did you make any results?
    I actually jumped on an Upper/Lower split for a bit after that was posted due to having larger time demands. I'm still interested in the principles and will definitely try it when I have some free time. If you do try it out, please keep me posted!

  21. Quote Originally Posted by Beta View Post
    I actually jumped on an Upper/Lower split for a bit after that was posted due to having larger time demands. I'm still interested in the principles and will definitely try it when I have some free time. If you do try it out, please keep me posted!
    I will start a supplement log In the next couple days following this regime

  22. Depends on the specific goals. However I always do best with conjugate or DUP type stuff. I have been growing well and seem to be avoiding injuries following a modified version of Fortitude Training and I love it. Fortitude Training is similar to PHAT but also has Cluster sets added in. You end up with a load day, a pump day, and cluster set day for every body part every week. Hitting many different pathways for growth each week with it.

    DC / Dog Crapp is awesome as well. I love Meadows stuff, and now he is increasing frequency in his programs which I like also.

    Both of the Mi40 versions were great. Really if you have been focusing on one area or type of training then try something a bit different to focus on a different aspect of strength or growth. Always explosive, try a program that is tempo based. Always slow tempo try something with a more explosive concentric contraction. Been going high intensity for a while move to high volume and if high volume try more frequency and intensity with less volume.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. I have been using this program for the last 3 weeks: deadliftworkouts.com/coanphillipi-deadlift-routine-10-weeks-max-attempt/

    Just barely started and I am definitely noticing an improvement in my deadlift. Barely been able to pull 325 and now I am around 330-340ish.

  24. Quote Originally Posted by croninson1 View Post
    I have been using this program for the last 3 weeks: deadliftworkouts.com/coanphillipi-deadlift-routine-10-weeks-max-attempt/

    Just barely started and I am definitely noticing an improvement in my deadlift. Barely been able to pull 325 and now I am around 330-340ish.
    I'm just going to do more variations such as elevated and see if that helps, I'm at a 2 rep mav of 345 rn
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