Most successful program you've used?

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  1. Finished first week of gamma bomb

    Definitely feeling better and pumped like the next day still

    Obviously Iíve changed my diet around and looking to drop some weight for my holiday,

    My delts seem to be taking some good shape,
    But they are a strong point for me.


  2. Quote Originally Posted by Dukethumper View Post
    I have been doing a mix of DC and PHAT and it is working wonders, am currently logging it along with some supps
    How did you manage mixing these two?
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  3. Quote Originally Posted by DEVANS89 View Post
    Finished first week of gamma bomb

    Definitely feeling better and pumped like the next day still

    Obviously Iíve changed my diet around and looking to drop some weight for my holiday,

    My delts seem to be taking some good shape,
    But they are a strong point for me.
    Iím doing the same routine (slightly modified to fit my schedule) and itís amazing. Havenít been this sore in a long time.
    Performax Labs Product Specialist


  4. Quote Originally Posted by AdelV View Post
    I figured 'd bump the thread after creating it so long and forgetting about it.

    What are everyone's thoughts? Has anyone tried various programs?

    I have done a bro split for 10+ years, it works for me. I am tired of training 4 x a week, and as i'm busy I skip days.
    Last week I tried 2 x full body workouts, I admit they were grueling. I normally breeze through high volume 20+ sets on major body groups without breaking a sweat.
    I was dying with the full body workouts, I managed 58 sets in 105 minutes.
    I was doing 5-6 sets per body part and heavy. I had no idea what I was doing, I think the 2nd time in the week I trained I felt like I tweaked my lower back. It may be too straining on my body, and by the time I go to arms I felt weak.

    I am looking to maybe rotate training programs:
    Week 1: Push Pull Legs
    Week 2 Bro Split 4 Days with volume, medium weight
    Week 3 3 x Full Body
    Week 4 Bro Split 4 Days with lower set, heavy focus.

    Does anyone recommend any? Otherwise I will just push super volume, weights and worried 'll injury myself.
    My main interest in PUSH PULL/FULL BODY is basically I want to cut 1 day off, and do something different like Yoga, or Cardio for a change.
    I d done that in the past but I see most progress when I stick to a routine for short term. I can make progress notes on compound lifts and try to beat it...etc.

    But yes, once in a while I will change it weekly. Keeps me interested and motivated.
    Performax Labs Product Specialist


  5. My current split, 5 days per week. I perform a lot of glute and lower back accessory work throughout the week.
    Day 1 chest / back (pull ups & rows) / biceps
    Day 2 legs & Abs
    Day 3 off
    Day 4 shoulders / triceps / abs
    Day 5 back / paused Bench / calves
    Day 6 low bar paused squats / conventional deadlifts & deadlift variation / traps
    Day 7 off
    YouTube Fitness Channel: youtube.com/user/DominicDNO
    RAW Lifts: Close Grip Bench 465, Squat 550, Conventional Deadlift 650
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  6. Quote Originally Posted by R1balla View Post
    Iím doing the same routine (slightly modified to fit my schedule) and itís amazing. Havenít been this sore in a long time.
    Being sore is no joke, first week of legs and I was hobbling around a few days later

    When i do chest/shoulders Iím sore but pumped at the same time

    Itís a love/hate thing

  7. Quote Originally Posted by DEVANS89 View Post
    Being sore is no joke, first week of legs and I was hobbling around a few days later

    When i do chest/shoulders Iím sore but pumped at the same time

    Itís a love/hate thing
    My wife is doing it with me as well. Well, 2 days of it. Chest/back and legs. She loves it.
    Performax Labs Product Specialist


  8. Day 1 Push Chest/Shoulders/Tricep. compound movement- OHP, Benc,, Incline, Decline, Dips, Pecdeck, rear deltoid
    Day 2 Pull Back/Biceps. compound movement, Pullups, various pulldowns, assorted rows, farmers walk superset
    Day 3 Squats/deadlift, calf extension
    repeat
    heavy 3 weeks out of four
    moderate 1 week out of four.
    that is in the early morning

    cardio is bootcamp on weekends 2x
    spinning on weekdays evening 2x
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