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Bodybuilding Thread
Repacked
Punxsutawney resident
Did first day of this split today. Felt good, made reasonable time. I expect to shave a bit more time off as I go.
This is the basic template, actual exercises not assigned yet. I am coming off a split which hit everything hard once per week, with the exception of traps and calves which I've been training twice per week for some time now.
V= Volume F= Frequency
Frequency workouts will be no less than half the volume of a V workout, probably slightly more.
The idea is that everything will be trained 3 times in a two week period. One week will be a single high volume workout followed by two lower volume (but higher frequency) workouts the following week.
I hope that this will allow me to:
a) utilise some of the benefits of increased frequency;
b) improve recovery by allowing me to spread the load al ittle e.g. I split legs into two - a quad focussed session and a glutes/hams focussed session. So on the week where those two sessions are high volume I will have lower volume but higher frequency chest and back;
c) Reduce time in the gym. Even though overall volume will not decrease and will likely increase training a greater variety of muscle groups per workout allows you to maintain a better pace as fatigue is less acute. Recently workouts have been 2 hrs most days, sometimes over.
Bear in mind this is only training 4 days per week. A fifth day is easily accommodated and would further reduce the workload per session. I have been using a lot of drop sets recently and although I will continue to use them in the high volume workouts, will be definitely using them in frequency sessions (low volume) to keep the intensity and density high.
This is the basic template, actual exercises not assigned yet. I am coming off a split which hit everything hard once per week, with the exception of traps and calves which I've been training twice per week for some time now.
V= Volume F= Frequency
Frequency workouts will be no less than half the volume of a V workout, probably slightly more.
The idea is that everything will be trained 3 times in a two week period. One week will be a single high volume workout followed by two lower volume (but higher frequency) workouts the following week.
I hope that this will allow me to:
a) utilise some of the benefits of increased frequency;
b) improve recovery by allowing me to spread the load al ittle e.g. I split legs into two - a quad focussed session and a glutes/hams focussed session. So on the week where those two sessions are high volume I will have lower volume but higher frequency chest and back;
c) Reduce time in the gym. Even though overall volume will not decrease and will likely increase training a greater variety of muscle groups per workout allows you to maintain a better pace as fatigue is less acute. Recently workouts have been 2 hrs most days, sometimes over.
Bear in mind this is only training 4 days per week. A fifth day is easily accommodated and would further reduce the workload per session. I have been using a lot of drop sets recently and although I will continue to use them in the high volume workouts, will be definitely using them in frequency sessions (low volume) to keep the intensity and density high.
| Wk.1 | Pecs V | Quards F | Back V | Quads F |
| Tris F | Glutes/Hams F | Tris F | Glutes/Hams F | |
| Bis F | Calves V | Bis F | Delts V | |
| Traps F | Forearms | Traps F | ||
| Abs V | ||||
| Wk.2 | Pecs S | Quads V | Pecs F | Glutes/Hams V |
| Tris V | Delts F | Back F | Delts F | |
| Back F | Calves F | Bis V | Calves F | |
| Abs F | Forearms | Traps V | Abs F |
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Repacked
Punxsutawney resident
Yeah I ran PHAT over a 5 day split for a few months towards the end of last year. Didn't mind it, saw some strength gains but the way I was structured it was a lot of volume and I found the workouts just went for too long. I can't do 2 sets of anything so 3 was the minimum. I also added in forearms and another traps exercise I think. This was my basic template:
| 1. Upper Power: | ||
| Power pressing: | Flat BBBP | 3 x 3-5 |
| Assistance Pressing: | BBMP Stand. | 3 x 6-10 |
| Assistance Pressing: | Weighted Dips | 2-3 x 6-10 |
| Power Pull: | BOBB Row | 3 x 3-5 |
| Assistance Pull: | Weighted Pull-ups | 2-3 x 6-10 |
| Auxillary Pull: | Chest Supported Row | 2-3 x 6-10 |
| Auxillary Curl (Bi): | Stand BB curl: | 3 x 6-10 |
| Auxillary Extension (Tri) | 2h DB Tricep press: | 3 x 6-10 |
| 2. Lower Power: | ||
| Power Pressing: | Alternate BB squat/Sumo DL | 3 x 3-5 |
| Assist Press: | Hack Squat | 2-3 x 6-10 |
| Assist Extension: | Leg extension | 2-3 x 6-10 |
| Assist Pull: | SLDL/RDL | 3 x 5-8 |
| Assist curl: | Lying/Standing Ham curl | 2-3 x 6-10 |
| Auxillary Calf: | Straight leg calve raise | 3 x 6-10 |
| Auxillary Calf: | Bent leg calve raise | 2-3 x 6-10 |
| 3. Hyper. Back/Delts/Traps: | ||
| Pull Speed work: | BOBB Row 65-70% Power Weight | 6 x 3 |
| Hyper. Pull: | Pro. med grip pull-up (W) | 3 x 10-12 |
| Hyper. pull: | Close Grip Pulldown (W) | 2-3 x 12-15 |
| Hyper. pull: | Seated Cable Row (Th) | 3 x 8-12 |
| Hyper. pull: | 1 arm BODB Row (Th) | 2-3 x 12-15 |
| Hyper. Extension: | Weighted Hyperextensions | 3 x 10-12 |
| Hyper. Delts Compound: | DB Press variation | 3 x 8-12 |
| Hyper. Delts Lateral: | Lat Raises | 3 x 12-15 |
| Hyper. Delts Posterior: | Rear Delt Flyes DB | 3 x 12-15 |
| Hyper. Delts Anterior: | Smith BTN Press | 3 x 10-15 |
| Hyper. Traps: | BB Shrug | 3 x 8-12 |
| Hyper. Traps: | Shrug variation | 2-3 x 12-15 |
| 4. Hyper. Legs: | ||
| Press Speed Work: | Back Squat 65-70% Power Weight | 6 x 3 |
| Hyper. Press: | Front Squats | 3 x 8-12 |
| Hyper. Press: | Leg Press | 2-3 x 12-15 |
| Hyper. Extension: | Leg extension | 3 x 15-20 |
| Hyper. Pull: | BB Glute Bridge | 3 x 8-12 |
| Hyper. Pull: | RDL | 2 x 8-12 |
| Hyper. Curl: | Lying Ham curl | 2 x 12-15 |
| Hyper. Curl: | Seated Ham curl | 2 x 15-20 |
| Hyper. Calve: | Standing Calve press | 3 x 15-20 |
| Hyper. Calve: | Bent Leg Calve Press | 3 x 15-20 |
| 5. Hyper Pecs/Tris/Bis: | ||
| Press Speed Work: | DBBP/BBBP 65-70% Power Weight | 6 x 3 |
| Hyper. Press: | Incline DBBP | 3 x 8-12 |
| Hyper. Press: | Hammer Press | 3 x 12-15 |
| Hyper. Flye: | Stand Cable Flye (Low Pulley) | 2-3 x 15-20 |
| Hyper. Press: | Smith Decline BP | 3 x 12-15 |
| Hyper. Extension: | Skull Crushers | 3 x 8-12 |
| Hyper. Extension: | Cable Press-downs | 2-3 x 12-15 |
| Hyper. Extension: | O/H Rope Extension, Kneel. | 3 x 15-20 |
| Hyper. Curl: | Standing BB Curl | 3 x 8-12 |
| Hyper. Curl: | Incline DB curls | 3 x 12-15 |
| Hyper. Curl: | Spider Curls | 3 x 15-20 |
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Repacked
Punxsutawney resident
Only way to go kunt ..... I mean kunce! Its called Powerbuilding
Whachoo reckon [MENTION=2639]PowerBuilder[/MENTION];?
S
Stiffy
Guest
That Frequency and Volume program looks interesting, best of luck with it [MENTION=17457]Repacked[/MENTION];
Looking at that PHAT program of yours I just realized that Layne Norton's Back Squat is more like a regular Deadlift than his Sumo Deadlift due to the hinging at the hips, or not.
Remembering that Sumo Deads aren't really Deadlifts hey @WoodyAllen;
Looking at that PHAT program of yours I just realized that Layne Norton's Back Squat is more like a regular Deadlift than his Sumo Deadlift due to the hinging at the hips, or not.
Remembering that Sumo Deads aren't really Deadlifts hey @WoodyAllen;
PowerBuilder
New member
This may sound terrible but I'm surprised people still use this board.
I've not posted here in a life time.
Repacked
Punxsutawney resident
Cheers mate, I'll give it a crack for a few months and see what I reckon. Like I said there's ample room for another day in there, any other tweaks I'll sort out along the way. I always end up changing a few things here and there.
Repacked
Punxsutawney resident
Shrek
Fucked up Kunce
Hey Pete. Waddup bloke??
PowerBuilder
New member
Ups and downs. I've not posted here in 3 years.
Main not doing anything close to bodybuilding these days.
Shrek
Fucked up Kunce
Weren't you trying your hand at Oly lifting?
PowerBuilder
New member
Yes. I did quite well at it.
Several things changed. Several thinds stayed the same and so I moved on to other projects.
Shrek
Fucked up Kunce
Did you get to compete?
PowerBuilder
New member
Yeah, I competed a fair amount I also did a lot of business type of work with the sport - doing a few national level comps.
Repacked
Punxsutawney resident
As an example today was:
S/S = Super set, ds = drop set, W/u = warm up, Wk = working sets
Pecs:
Incline DBBP
W/u: 20, 12,6
Wk: 12,9,9,ds6, ds7, ds14
Smith Incline BP S/S Cable crossovers:
17/15, 15/12, 12/12, 6
Seated chest press:
12,11,10,11, ds7
Decline DBBP:
8, 8, 7, ds5
Tris:
Skullcrushers (EZ bar) D/S
W/u: 20, 12, 8
Wk: 13, ds10, 9, ds6, 9, ds5
Pushdowns (EZ bar)
9, 10, 14, ds12
Bis: (DS)
W/u: 16
Wk: 14, ds12, 12, ds10, 14, ds12
Standing isolation curls/Arnold curls
15, 15, 15, 15
Traps:
1 arm cable shrugs:
15, 15, 15, 12
There was a bit of trying to find the right weight etc given the change in exercise order. Some reps a little higher than they will be next week.
Tomorrow I'll sort out tomorrow...
* in b4 'wut!? no BBBP?!?' Not today...
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Repacked
Punxsutawney resident
Right, back to the gym today. Had a week off and abused my privileges to the maximum. Ate a banana cake, 2.5l of ice cream, pizza, the annual Mcdonalds meal, plenty of beers...then a few more... and just generally ate whatever my tastebuds fancied and didn't count a thing. Reckon I put on a bit but it was great. Protein was kept reasonably high.
Back to a more stringent diet today. After trying a new split for a cople of weeks I have abandoned it. Workouts were still taking me 2 hrs minimum and it was just knackering. I'm going back to a 5 day bro split. Today was legs which will be the longest of the lot, and although volume will go up a little over the next couple of weeks I was done in 75 mins including calves. I reckon an hour for the other muscle groups should be about right. 5 days straight might be a bit of a pain in the ass but I reckon the reduced duration should more than offset that.
Back to a more stringent diet today. After trying a new split for a cople of weeks I have abandoned it. Workouts were still taking me 2 hrs minimum and it was just knackering. I'm going back to a 5 day bro split. Today was legs which will be the longest of the lot, and although volume will go up a little over the next couple of weeks I was done in 75 mins including calves. I reckon an hour for the other muscle groups should be about right. 5 days straight might be a bit of a pain in the ass but I reckon the reduced duration should more than offset that.