Opinion on ďBest damn workout programĒ
- 06-03-2018, 08:03 PM
Opinion on ďBest damn workout programĒ
Hey just casually looking at what could be a future program to run and I always like to get other opinions. With some google searching this one popped up. Seems interesting and against what I normally do.
I donít need any hate, Iím not a pro and donít have experience like a lot of you guys. Iím looking to get bigger but want the strength as well not just size.
I like the idea of mixing legs in and not having a set like day like on push/pull/legs.
Thanks guys looking forward to hearing some thoughts
Monday Ė Workout **
Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
Tuesday Ė Workout B1
Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
Wednesday Ė Workout A2
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Thursday Ė Workout B2
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
Friday Ė Workout A3
Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday Ė Workout B3
Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
- 06-03-2018, 08:09 PM
06-03-2018, 08:19 PM
06-03-2018, 08:20 PM
06-03-2018, 08:30 PM
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06-04-2018, 04:35 AM
06-04-2018, 04:37 AM
06-04-2018, 09:25 AM
I'd have to say that a program u belive in and stick to is the best. But for me it's 5/3/1. I've been running that for any years and have had great results.
06-04-2018, 09:30 AM
06-04-2018, 09:42 AM
06-04-2018, 10:10 AM
06-05-2018, 07:12 AM
Sounds like you're still working things out so I say give it a shot and see how you respond. It can take years to figure out what training style works best for you. BTW you don't need low reps and heavy weight to get super strong. Keep an open mind. You can build a bench well between 300-400lb without ever training with more than 150-200lb if you like.
06-05-2018, 07:31 AM
Itís a good program... Iíve ran a variation for awhile now. 5/3/1 is solid too... but you canít add weight to the bar forever. As you get older- you have to adjust your style a bit... time under tension, rest pause etc.
06-05-2018, 08:28 AM
06-05-2018, 10:25 AM
06-05-2018, 04:07 PM
06-13-2018, 05:00 PM
d.u.p. did it for me gained 95 lbs on my 1 rep max for bench in 4 months it's documented on my Instagram
I can do all things through Christ who gives me strength
06-13-2018, 10:29 PM
My favorite routine is a P/P hitting everything twice a week. I only train 4x a week so thatís why itís PP and PPL.
Right now Iím doing chest/back as my A1 and Legs/Arms as B1 then A2 - B2. Iím about to go back to the PP though just wanted to change it up for a couple of months.
Here is the link for the PP routine. Really good size. This routine is one of the most recommended routines for natural lifters and it explains why.
06-14-2018, 03:23 PM
06-14-2018, 04:56 PM
So many good programs - anything you can stick to is good in my book.
Smolov for squats in particular is brutal but effective, I’ve run phat a number of times and like it a lot. Currently doing madcow 5x5 and finding the drop to 3 ‘intense’ sessions a week an interesting change.
I’ve always had the view that if you pick a program that has the basics (I.e compounds at the core, progressive overload and enough volume/frequency) and stick to it you make progress for a while. When progress stops or you get bored start a new one.
06-14-2018, 10:24 PM
06-15-2018, 12:02 AM
06-21-2018, 12:29 AM
I’m on this program but I did some variation and it is the best program I’ve been on for what my time allows (45-60 min max). My legs grew a lot too since you hit it 6 days a week. However, the squats day after dead’s doesn’t allow you to see good strength gains on squat , but this is meant for frequency/hypertrophy as Opposed to strength anyway.
If you do this program, give it Atleast a month. When I started the first couple weeks you feel like you can do more. But then the frenquency creeps up on you. Everything lift intense RPE 10.0 lol.
I switched out Romanian deadlift for conventional deadlift on Monday. Back squat for front squat on Tuesday. Barbell row instead of probated dumbbell row on Wednesday. Romanian deadlift for reverse hypers on Friday.
My sets and reps are different too for the big exercises. I’m doing 5 sets of 3 for dead’s. 3 sets of 5 for squats. And 3 sets of 5 for flat bench.
Those exercises that says 2 sets of 6 at a weight you could do several more I do my 2 sets at a weight I barely get 6 reps. Then do rest pause minimum higher weight and try to get 4 rest pause 3 rest pause 2.
I added in face pulls, and I do ab work twice a week and calf work twice a week. I also do couple light sets of barbell curls, bench press, barbell rows and deadlifts with fat grips.
06-25-2018, 10:06 PM
Iím starting back up on this routine tomorrow. Iíve had mono for 3 weeks and havenít been in the gym. Right in the middle of a MassMax + slinmax run
07-07-2018, 09:36 AM
I’ve been running this program for 38 weeks, with a few tweaks similar to those described above. Slightly increased volume for the chest and back, swapped a few exercises around to suit my needs, etc. The volume seems low, but the fatigue catches up to you... I promise! I now program in a de-load week every 4th or 5th week to avoid injuries and to fully recover. I’ve made fantastic gains on this program... the regularity of 6 days/wk really works for me. Good luck!
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