Can anybody recommend some training programs
- 06-23-2018, 11:56 AM
- 06-23-2018, 12:07 PM
06-23-2018, 02:06 PM
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
06-23-2018, 11:29 PM
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
06-25-2018, 02:28 AM
06-25-2018, 08:10 AM
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..
06-25-2018, 08:41 AM
What is your main goal, strength or hypertrophy?
Use Anthony25 on https://performaxlabs.com/ to save 25% on all products
06-25-2018, 12:24 PM
06-25-2018, 12:26 PM
06-25-2018, 12:31 PM
06-25-2018, 02:17 PM
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
06-25-2018, 04:08 PM
06-26-2018, 07:52 PM
06-29-2018, 09:02 AM
06-29-2018, 11:42 PM
06-30-2018, 10:38 AM
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
- By rosemont83 in forum Training ForumReplies: 22Last Post: 12-02-2013, 04:35 PM
- By acs13 in forum SupplementsReplies: 3Last Post: 12-18-2011, 08:37 PM
- By acs13 in forum SupplementsReplies: 3Last Post: 12-09-2011, 09:29 PM
- By DavidG in forum Female FitnessReplies: 1Last Post: 03-13-2011, 02:52 PM
- By BIGGUNZ401 in forum SupplementsReplies: 48Last Post: 05-31-2008, 07:44 PM