Been following this routine for the last 2 weeks, would like some critique and suggestions.
Phat routine
Heres a more Principled based PHAT description:
Layne Norton's Power/Hypertrophy Routine - Starting Strength Wiki
Is it possible to this kind of program using only a rack and barbell (and weights of course).
I have been on PHAT for the last 4 months roughly and it is the best program i have ever used.
I love the mix between power and hypertrophy.
Most of the upper body stuff yes. There is alot of machine stuff in there for legs though. There is generally always a relative 'free weight' version of machine movements. Hopefully someone on here can give you some good alternatives to those machine exercises
Resistance bands are good for stuff you cant to with a barbell. For example, you secure a resistance band to your rack, attach it to your ankle and basically extend your leg from a 45 degree angle out so that it is straight, replicating a leg extension movement.
Thanks for that. I have the Force US rack now so may have a reason to use some bands now.
Truthfully my legs are out of proportion to my upper body anyway. I was a baseball pitcher and spent alot of time working out the legs while my upper body was doing alot less. I don't know but maybe sticking to the basics of squats and deads will suffice while I work the upper body more?
Just doing squats, deads, bench and OHP is plenty to do the whole body...
Everyone neglects these, but they should be the base of all programs, as I said they could even be a whole program!!!
I did it a bit differently to suit my goals, thats the beauty of PHAT, I had 3 power and 2 hypertrophy days
m-squat/legs power
t-bench/push power
w-deadlift/pull power
f-lower hypertrophy
s-upper hypertrophy
for sure one of the most enjoyable training styles going around
Had any strength / size gains yet from it??
Edit... Dont worry, l wont be a lazy fuck and ill actually read your log.
Would you mind posting your training details for this swap around?
What about squat, dead, dip, pull up? (I enjoy dips and pull ups too much ;D)
I said squats and deads...
I was kind of just making a statement, chins and dips are awesome too...
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