PHAT by Layne Norton. Now, I am starting with DC hoping to see some good improvements.
Wender 5/3/1 I gained solid mass and numbers went up but it was boring
Arnold’s blueprint was amazing but it hurt like hell. Those 30 rep sets are brutal but felt like I gained nicely on it.
Arnold’s programs are absolutely grueling. But not boring. And I found them to be very productive 10 and 20 years ago. I haven’t tried the new blueprint ones.
John Meadows’ Gamma Bomb is really fantastic.
I like programming my own routines now though based on things I learned from Arnold and John Meadows mainly.
Have to look into Blueprint MassPhat treated me very well.
This thread made me change it up again to blueprint mass and damn am i exhausted. Forgot how challenging it is
Layne Norton Phat 6In all your years of training what has been the most productive training program you've used and why? Most muscle gained? Most fat loss?
Don’t give up on DC training bro!Have to look into Blueprint Mass
Not at all.. I have just started my experience with DC. So many good programs and I’d like to note them down and read about it when I get the time.Don’t give up on DC training bro!
Far more people need to give a program like this a shot.StrongLifts 5x5.
First program I ever tried, as a noob, and the one im using to return to lifting. Provides a fantastic foundation to serve a range of goals.Far more people need to give a program like this a shot.
Wender 5/3/1 I gained solid mass and numbers went up but it was boring
Arnold’s blueprint was amazing but it hurt like hell. Those 30 rep sets are brutal but felt like I gained nicely on it.
The best program I used was designed by the guy who used to train me. He incorporated concepts from dc training, mountaindog and some 100 rep sets here and there. For the most part we did push pull legs, arms and then doubled back on whatever muscle group we wanted to bring up. I exploded during this time, and was able to eat a ton of food while staying lean and getting very strong.
In more recent years I think I would have to go with either fortitude training or mountaindog gamma bomb. These programs have allowed me to really add some quality size and have enough volume that with a deficit I can really drop fat with or stay lean and not have to overdo cardio. They also incorporate progressive overload and strentgh work.
For a while i did a program by Christian Theobald for arms. This was a very successful 6weeks. He incorporated a lot of compound movements but also focused on arm development. I think this really helped me break a plateau in arm size.
Lifting heavy enough and always trying to progress on primarily compound exercises, no “program”.
Not neglecting cardiovascular training.
Not buying into preconceived notions of limits, pushing boundaries based on how I am recovering.
Full body or upper/lower and high frequency as opposed to a typical bro split.
This is a great thread! Quite a few programs that people can follow once they get bored of regular ones.
Invalid Link RemovedWhat is that program u did for arms??
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Iirc I did this twice, I took two weeks between to pull back from my arms and focus more on compound lifts and legs, then ran it again. I really enjoyed these workouts
Did u incorporate it with other body parts as I can see that if done exactly as he prescribed you will ignore everything else
I ran it exactly like that. It’s a four week program for bigger arms, you can’t do everything at once. I wanted to bring my arms up and that’s exactly what happened for me. I did all sets at an rpe of 8-10 so this program was challenging. The first day and first exercise, deadlifts for four sets, then the last set a drop set that was brutal. The thing that I liked about this program was it used a lot of compound lifts but focused on arms. deadlifts squats, lunges, over head press, bench press, pull ups, dips. What is it lacking?
The rest of muscle groups volume definitely less generally but got your point and I’ll try it soon
For me the biggest area I found it lacked in was side delts. so You could always throw in some side laterals here and there. I don’t think that would be unreasonableThe rest of muscle groups volume definitely less generally but got your point and I’ll try it soon
I did lose some strength but gained mass. At 40 I can care less about strengthSame here about wendler also nSuns but this one we’re extremely boring and deadlift based template was an overkill
numbers and strength was way beyond my imagination and that what made me keep going through these long workout and pain
However it was hard to cut on both that’s why I dropped them for summer cut.
I’ll take a look at Arnold blueprint never thought of it
did u lose allot of strength on Arnold’s blueprint?
Are there some programs that work better based on one's age? Like if you're between 15-25 years old, certain programs will work better or are more suited for you compared to say someone 35 and above?