Can anybody recommend some training programs

  1. Can anybody recommend some training programs


    I currently have arnolds blueprints to cuts but was just curious of some other ones ive habent come across


  2. https://www.chaosandpain.com/tips/ba...e-giant-sipes/

    Been working toward Sipe's routine lately with good results.
    •   
       


  3. [QUOTE=D3x;6042744

    Been working toward Sipe's routine lately with good results.[/QUOTE]

    Looks like arnolds just with alot more isolation this will definetly be my next program once i get some size on so i can chizel out my gains thanks.bro

  4. Quads: 12-15 reps, 12-18 sets, 6 sets maintenance
    Hamstrings: 6-10 reps hinge, 10-15 reps curls, 10-16 sets, 4 sets maintenance
    Chest: 8-12 reps, 12-20 sets, 8 sets maintenance
    Back: 6-20 reps, 14-22 sets, 8 sets maintenance
    Biceps: 8-15 reps, 14-20 sets, 4 sets maintenance
    Triceps: 8-20 reps, 10-14 sets, 4 sets maintenance
    Rear/Side Delts: 10-12 reps, 16-22 sets, 6 sets maintenance
    Calves: 8-12 reps, 12-16 sets, 6 sets maintenance

    Sets are weekly. Maintenance sets are the minimum needed to not shrink
    Start at the lower end of the weekly set recommendations. When you can't increase the weights, add sets until you are at the top end of the range
    When you find you're training so much that you're unable to get in a good training session, do maintenance volume for 3-4 weeks.

    The ratio of work:maintenance should be 3:1 or 4:1.
    That means if you do maintenance for 4 weeks, you should have done 12-16 weeks of increasing weights and volumes first
    If you're burning out quicker than that, you're starting with too much volume or adding volume too quickly
    Likewise if you don't need a deload after 16 weeks you're not pushing hard enough and need to increase volume more

    Lay out the sets however you want. Training split is personal preference and depends on your schedule

  5. if you are natty - Lyle‘s Bulking Routine
    •   
       


  6. German Volume Training is pretty good also depending on your goals.. it helped me to build a stronger base and strength my tendons some while I got more comfortable with the movements again without much risk of injury since alot of it is machine work, but I wouldnt use it forever..

  7. What is your main goal, strength or hypertrophy?
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  8. Quote Originally Posted by AntM1564 View Post
    What is your main goal, strength or hypertrophy?
    My goal is to lean out so im thinking strength then maybe hypertrophy on next cycle

  9. Quote Originally Posted by D3x View Post
    German Volume Training is pretty good also depending on your goals.. it helped me to build a stronger base and strength my tendons some while I got more comfortable with the movements again without much risk of injury since alot of it is machine work, but I wouldnt use it forever..
    That would be good for me to coming back in ive been cuttin so its been alot if cardio so i should probably strenghen my tendons as well to be ready for heavy lifts for mass thats y i really like the isolation in arnolds blueprints for cuts

  10. Quote Originally Posted by Ironeater93 View Post
    That would be good for me to coming back in ive been cuttin so its been alot if cardio so i should probably strenghen my tendons as well to be ready for heavy lifts for mass thats y i really like the isolation in arnolds blueprints for cuts
    You could also incorporate heavy holds and heavy partials to help with that also. Sipes was a big fan of those. Up to you.. just have fun with it

  11. PHAT - best of both worlds (strength/hyper)... I personally run/have a 5 and 6 day version I created that uses a PPL format for the 6 and the normal PPLUL for the 5
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  12. Quote Originally Posted by D3x View Post
    You could also incorporate heavy holds and heavy partials to help with that also. Sipes was a big fan of those. Up to you.. just have fun with it
    Will do man i beileve arnolds have 5 sec on each motion as well on holds definetly gonna use sipes to take it to next level once i get done with arnolds blueprints

  13. Phat is a good one bro

  14. Quote Originally Posted by Ironeater93 View Post
    My goal is to lean out so im thinking strength then maybe hypertrophy on next cycle
    For strength, I love 5/3/1. You could also look into PHAT. I am running a modified 5/3/1 routine and love it.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  15. Quote Originally Posted by AntM1564 View Post
    For strength, I love 5/3/1. You could also look into PHAT. I am running a modified 5/3/1 routine and love it.
    Been hearing alot about it been looking into it havent came across it until this thread thanks guys

  16. Phat has definitely been doing the good for a while. I tend to switch between that and 5/3/2 programs . I follow the concept but just piece them together myself based on goals at the time
    Alpha20 - Chaos and Pain 20% off your order today.
    PM with any questions bros!
  •   

      
     

Similar Forum Threads

  1. Need some helping moving past useless training programs..
    By rosemont83 in forum Training Forum
    Replies: 22
    Last Post: 12-02-2013, 03:35 PM
  2. Replies: 3
    Last Post: 12-18-2011, 07:37 PM
  3. Replies: 3
    Last Post: 12-09-2011, 08:29 PM
  4. Training program recommendation
    By DavidG in forum Female Fitness
    Replies: 1
    Last Post: 03-13-2011, 02:52 PM
  5. Can any one recommend some NON-STIMULANT FAT BURNERS
    By BIGGUNZ401 in forum Supplements
    Replies: 48
    Last Post: 05-31-2008, 07:44 PM
Log in
Log in