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Old 09-11-2014, 04:37 PM   #1761
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I'll try to help.

The chest volume is ok per week. I don't like the layout of the shoulder work to be honest.

Quite frankly calling 3x6 reps strength work and 4x8 reps hypertrophy is a bit wonky for the target audience. Semantics aside, I would do a 3-4 sets on "hypertrophy day" of something like Arnold presses
Thanks for your help, okay I think I'll do that that. What do you think of the program itself? (Ill post the writeup down below) as I liked it at first but im just not sure. As im looking for an upper lower program which incorporates heavy squats, deadlift and bench press etc and has the hypertrophy element. As my squat is seriously lacking do you think this program is acceptable? As obviously I know there is no 'magic' program, but want to at least be running a balanced program. Thanks again for your time. Here's the routine:
Lower strength:
Squats 3x6
Deadlift 2x6
Optional 3x8-12 (ill do Lunges)
Optional 3x8-12 (ab exercise)

Upper strength:
Bench 3x6
Barbell row 3x6
Military press 1x6
Weighted pull ups 1x6
Face pulls 3x15 (my added extra)
Skullcrushers 3x8
Dumbbell curls 3x8

Lower hypertrophy:
Front squat or back squat 5x8
Stiff legged deadlift 3x8
Leg press 3x12
Leg curl 3x12
Calf raise 5x15
Abs

Upper hypertrophy:
Incline dumbbell press 4x8
Decline dumbbell press 4x8
Dumbbell row 4x8
Pull down 4x8
Shoulder press 3x10
Overhead extensions 3x8-12
Preacher curls 3x8-12
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Old 09-14-2014, 03:48 PM   #1762
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Hello Steve and greetings from Finland!

I'm asking for your training program recommendations. I started training with the basic bodybuilding splits a few years back. After newbie gains I changed to Layne Norton's PHAT and used it for a couple of years until my progress in weights stopped. I also started to hate going to gym 5 times a week. Because there is no progression model with percentages in PHAT, my "go heavy or go home" attitude made me use too heavy weights too often and my lifts started to go down and caused me minor injuries.

After PHAT I started to do HST. I've done HST for a few cycles now and it's a good program but during the last couple of microcycles in HST the workouts get really ridiculously long (3+ hours per session) when the weights start to go over 300 pounds in major lifts. I've found a good template for HST with percentages so I know in every workout which weights, reps and sets to use.

I'm thinking about trying your fullbody workout program.

Another option is this upper/lower split "Off Season Linear Periodization Intermediate Strength Program #1" by JuggernautFitnessTV. That program/template seems promising because it has interesting built-in progression model and you train every muscle at least 2 times a week. (Shit! "You are only allowed to post URLs to other sites after you have made 15 posts or more.")


So what are your recommendations for a guy who won't go to gym 5 times a week ever again and don't want to be in gym over 3 hours per session? Do you have a more refined version of your fullbody program somewhere? With maybe some sort of progression model? In your book maybe?

Thanks!!!
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Old 09-14-2014, 04:53 PM   #1763
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Thanks for your help, okay I think I'll do that that. What do you think of the program itself?
The program is fine. It's like every other strength/hypertrophy template out there except he allows you to pick some of your own work. It will serve you well.
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Old 09-14-2014, 04:56 PM   #1764
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Hello Steve and greetings from Finland!

I'm asking for your training program recommendations. I started training with the basic bodybuilding splits a few years back. After newbie gains I changed to Layne Norton's PHAT and used it for a couple of years until my progress in weights stopped. I also started to hate going to gym 5 times a week. Because there is no progression model with percentages in PHAT, my "go heavy or go home" attitude made me use too heavy weights too often and my lifts started to go down and caused me minor injuries.

After PHAT I started to do HST. I've done HST for a few cycles now and it's a good program but during the last couple of microcycles in HST the workouts get really ridiculously long (3+ hours per session) when the weights start to go over 300 pounds in major lifts. I've found a good template for HST with percentages so I know in every workout which weights, reps and sets to use.

I'm thinking about trying your fullbody workout program.

Another option is this upper/lower split "Off Season Linear Periodization Intermediate Strength Program #1" by JuggernautFitnessTV. That program/template seems promising because it has interesting built-in progression model and you train every muscle at least 2 times a week. (Shit! "You are only allowed to post URLs to other sites after you have made 15 posts or more.")


So what are your recommendations for a guy who won't go to gym 5 times a week ever again and don't want to be in gym over 3 hours per session? Do you have a more refined version of your fullbody program somewhere? With maybe some sort of progression model? In your book maybe?

Thanks!!!
I came up with an intensity cycling program yesterday that might be worth looking at:

http://massiveiron.com/mite-massive-...sity-training/

It cycles intensity which can help reduce some of those annoying strains and pains you get from trying to go heavy all the time.

Jason's off-season program is ok for strength athletes, but unless that's your primary goal I wouldn't do that program.
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Old 09-14-2014, 06:32 PM   #1765
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Hey Steve.

A carry on from our conversation in the shoutbox about recovery.

It got me interested, and I was wondering if you could tell me how much diet effects the way we recover.


While a caloric surplus is a necessity for us to gain weight and build muscle, it also aids recovery, but to what extent?

Is there a big difference in the extent to which we'd recover between a caloric surplus, and a deficit or maintenance?
Is it simply a matter of being able to recover faster if your on a surplus diet?

Cheers.


- LG
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