Samcanadian

Cellular, Modular, Interactivodular
OT Supporter
Jul 30, 2005
45,690
Winnipeg
A mix of some of that with a power/hypertrophy focus

Or,

Day 1: Upper Body Power Day​

  • Pulling Power Movement: Bent over or Pendlay rows
    3 sets of 3-5 reps
  • Assistance Pulling movement: Weighted Pull ups
    2 sets of 6-10 reps
  • Auxiliary Pulling movement: Rack chins
    2 sets of 6-10 reps
  • Pressing Power Movement: Flat dumbbell presses
    3 sets of 3-5 reps
  • Assistance pressing movement: Weighted dips
    2 sets of 6-10 reps
  • Assistance pressing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps
  • Auxiliary curling movement: Cambered bar curls
    3 sets of 6-10 reps
  • Auxiliary extension movement: Skull crushers
    3 sets of 6-10 reps

Day 2: Lower Body Power Day​

  • Pressing Power Movement: Squats
    3 sets of 3-5 reps
  • Assistance pressing movement: Hack Squats
    2 sets of 6-10 reps
  • Assistance extension movement: Leg extensions
    2 sets of 6-10 reps
  • Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps
  • Assistance pulling/curling movement: Glute ham raises or lying leg curls
    2 sets of 6-10 reps
  • Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps
  • Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps

Day 3: Rest​

Day 4: Back and Shoulders Hypertrophy Day​

  • Pulling Power Exercise speed work: Bent over or Pendlay rows
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
  • Hypertrophy pulling movement: Rack chins
    3 sets of 8-12 reps
  • Hypertrophy pulling movement: Seated cable row
    3 sets of 8-12 reps
  • Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
    2 sets of 12-15 reps
  • Hypertrophy pulling movement: Close grip pulldowns
    2 sets of 15-20 reps
  • Hypertrophy shoulder movement: Seated dumbbell presses
    3 sets of 8-12 reps
  • Hypertrophy shoulder movement: Upright rows
    2 sets of 12-15 reps
  • Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
    3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day​

  • Lower Body Power Exercise speed work: Squats
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
  • Hypertrophy pressing movement: Hack squats
    3 sets of 8-12 reps
  • Hypertrophy pressing movement: Leg presses
    2 sets of 12-15 reps
  • Hypertrophy extension movement: Leg extensions
    3 sets of 15-20 reps
  • Hypertrophy pulling movement: Romanian deadlifts
    3 sets of 8-12 reps
  • Hypertrophy curling movement: Lying leg curls
    2 sets of 12-15 reps
  • Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps
  • Hypertrophy calf movement: Donkey calf raises
    4 sets of 10-15 reps
  • Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day​

  • Pressing Power Exercise speed work: Flat dumbbell presses
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
  • Hypertrophy pressing movement: Incline dumbbell presses
    3 sets of 8-12 reps
  • Hypertrophy pressing movement: Hammer strength chest press
    3 sets of 12-15 reps
  • Hypertrophy fly movement: Incline cable flyes
    2 sets of 15-20 reps
  • Hypertrophy curling exercise: Cambered bar preacher curls
    3 sets of 8-12 reps
  • Hypertrophy curling exercise: Dumbbell concentration curls
    2 sets of 12-15 reps
  • Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
    2 sets of 15-20 reps
  • Hypertrophy extension exercise: Seated tricep extension with cambered bar
    3 sets of 8-12 reps
  • Hypertrophy extension exercise: Cable pressdowns with rope attachment
    2 sets of 12-15 reps
  • Hypertrophy extension exercise: Cable kickbacks
    2 sets of 15-20 reps

Day 7: Rest​

 

obscure/renegade

Don't mind me.
OT Supporter
Oct 5, 2004
16,637
Georgia
i'm natty too brother it's ok
If you've even so much as held a protein shake

You're not natty
A mix of some of that with a power/hypertrophy focus

OK, I remember looking at his programming. And what @Samcanadian linked looks familiar and reasonable.

I ask because I've tried quite a few systems. High rep, low rep, pyramid, reverse pyramid, circuit, RIR. 5x10 with a 90% top set and 70% finish. Tempo, supersets, it goes on and on.

What I don't like about this other fellow, he comes off a bit opinionated when it comes to lifting to failure, as if his method of volume is the only way. He does grudgingly give a nod to RIR (which is what I use now, RIR + Tempo because that naturally moves you to failure with what I have seen as a lesser risk of injury) and then says what is essentially the "I mean I dunno, your experience may vary" at the very end.

It's overcomplicating what should be simple; if you are honest about what you can lift, and you adhere to ANY quality program, you're gonna be fine. What and how you eat are just as critical, obviously.

I will say that of everything I ever did, pyramid was my favorite, followed by RIR+Tempo. I stopped pyramid because I'm almost fucking 50, and despite the glorious and devastatingly handsome visage you see in my avatar, volume lifting of significant weight to push failure results in rough recovery for me.

My guess is that you're taking the 85% for certain groups, and not 2x weekly? I'd like to know more, if you feel like sharing.
 
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obscure/renegade

Don't mind me.
OT Supporter
Oct 5, 2004
16,637
Georgia
Also RE: biceps

They're such a small group that it's not always easy to fine-tune a workout for them. I've focused on mine a bit more, via hammer curls and cable pulls, but nothing too wild.
 

GonadWarrior

Well-Known Member
May 11, 2001
129,132
My guess is that you're taking the 85% for certain groups, and not 2x weekly? I'd like to know more, if you feel like sharing.
At this point I just move stuff around knowing what works for me, gives me the best pump, and increases strength.
I will say I saw the biggest improvement in my life in both strength and aesthetics using a power hypertrophy routine like I linked. It was some work though hitting each twice a week
 
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radeon

Well-Known Member
Dec 5, 2004
5,942
Keystone
How many days a week do you work out?
I try to do 4 - 5 a week.

I usually warm up with 10 minutes of cardio, cool down with 20 minutes of cardio

One day a week of dedicated 60 mins of cardio with a higher intensity.

My primary goal is to support weight loss, less so than get swole, though all of the drugs at least at the moment seem to be supporting both
 

Patrick Bateman

OT Supporter
Apr 8, 2002
72,538
At the gym
Holy fuck I came back to @mollywhop upset at me. I didn't expect that and meant no harm.

In general I see a lot of you guys over complicating stuff, I was/am still guilty of it.

I mean this wholeheartedly, if I could go back in time and worry less about the small stuff, I would've benefitted. I didn't mean to sound sharp, or quick, or better than anyone.

In general just have 48 hrs between hitting muscle groups directly twice a week, you are good. Arrange your splt however.

I think the "I feel bad for him" comment got miscommunicated and I meant I KNOW HOW YOU FEEL because I still am guilty of the same shit
 

Patrick Bateman

OT Supporter
Apr 8, 2002
72,538
At the gym
IMO the notion of training biceps specifically is pretty regarded/wasteful of time... unless you are a Bodybuidler that competes

you can hit them with other stuff pretty regularly
Thats literally all I train for, bodybuilding. I do not care how strong I am. At all.

I tend to give advice solely for physique goals and hypertrophy. I need to be more aware that "physique" thread is also pl/lifestyle thread too. I sometimes figure if someone asks me a question or im in the convo their goals are similar to mine which are: get huge, round, vascular, striated, symmetrical, etc
 

mollywhop

🤙 Dick was moist as fuck 🤙
OT Supporter
Feb 13, 2020
36,425
Blue Ridge Mountains
Holy fuck I came back to @mollywhop upset at me. I didn't expect that and meant no harm.

In general I see a lot of you guys over complicating stuff, I was/am still guilty of it.

I mean this wholeheartedly, if I could go back in time and worry less about the small stuff, I would've benefitted. I didn't mean to sound sharp, or quick, or better than anyone.

In general just have 48 hrs between hitting muscle groups directly twice a week, you are good. Arrange your splt however.

I think the "I feel bad for him" comment got miscommunicated and I meant I KNOW HOW YOU FEEL because I still am guilty of the same shit
It’s all good my friend. I was working through some bad news about somebody that is very close to me last night and that had me generally upset so I took what you said the wrong way. It’s not a big deal and it’s on me for having a sandy vagina :hug: Totally get where you’re coming
 
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Patrick Bateman

OT Supporter
Apr 8, 2002
72,538
At the gym
It’s all good my friend. I was working through some bad news about somebody that is very close to me last night and that had me generally upset so I took what you said the wrong way. It’s not a big deal and it’s on me for having a sandy vagina :hug: Totally get where you’re coming

I hope youre ok man. Pm me if you wanna talk more
 

Boing

OT Supporter
Jun 30, 2007
63,196
So yesterday I had that super shitty workout. Probably my worst this year.

Today was easily my best probably ever. Felt super fucking good. Even earlier this afternoon when I did my customary treadmill at lunch it was super easy. Incline up, more distance and time... Only stopped because I had to get back to work.

WTF

Leftover pastry power? Idk. Before the workout I'd only consumed 1000 calories for the whole day.
 
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