Opinions on a new training program.

[Repacked]

Maybe do 3,4 or 5x5 for flat bench, squats and DLs or BOBB row, and other higher volume exercises for the remainder of those muscle groups. I didn't mind that for a while, covers all your bases. Note - I could not increase DL weight after a while so abandoned 5x5 for 3x10 and have seen rapid strength gains, and currently do a 3x5 squat day and a 3x12-15 squat day. IMO volume and low rep both have their place....of course this is nothing new to PLers... In fact someone should put up a 'programming theory for dummies' thread ... @Dicko; @canned tuna; @Timeah; @0ni; @Sticky; @WoodyAllen; @vonfram88; @spartacus; @jzpowahz;@allotherPLers; because as time goes on I believe more and more the principles can be utilised for hypertrophy. I've got Periodisation by Bompa and Haff and Science and practice of strength training by Zatsiorsky but haven't got into them as yet.

 

[StrungOut]

Haha is it possible to just change up the movements you were doing so not 100% the same each time. Eg altnerating bench and incline. Might make it a little fresher. Plenty of movements work the same areas in a similar way.
A lot of people swap up on a cut but why change what has built the muscle. Maybe a slight down in volume but that is all

 

[Jungnaut]

Totally fresh program is hell rejuvenating (if I say so myself).

Like I know I can theoretically run 5/3/1 for yonks to come, but sick & tired of same old same old. Switch it up gives this hobby a new lease of life.

As long as the core principles hold true like what I suggested above, no harm in trying another program and tweaking it to suit your needs with the ACCESSORIES (oops I said it!). Bugger me timbers.

 

[White_Lie]

Glanced over that quickly and came up with "twerk as an accessory. Could I incorporate it??

I think you're right jiggers, a fresh start may be in order

 

[canned tuna]

Hard to serve both agendas optimally IMO

Once you have had a good run focusing on strength it's hard to watch it move slowly if you are letting it take a back seat
Probably applies to hypertrophy too

Definitely you can get results in both.... But it can be so much better with specialisation.. And that's the dilemma for me

 

[White_Lie]

Think I've come up with a draft.... yay or nay?
Should I structure it like below and target say chest on one push day, tri's and shoulders on the other? Or hit all 3 groups in the one day, less exercises per muscle but twice per week?

Push A
Flat Bench 5x5
Incline DB's 3x8-12
Cable Flyes 3x8-12
Dips 3x6-10
Pallof Press 3x10-12

Pull A
BB Rows 5x5
Db or Cable Rows 3x8-12
Chins 3x8-12
Hyper Extensions 3x8-12
BB Curls 3x8-12
DB Curls 3x8-12
Leg Raises 3x10-12

Legs A
Front Squat 5x5
Leg Extension 3x8-12
Lunges 3x8-12
Calf Raise 3x8-12
Ab wheel 3x10-12

Push B
OHP 5x5
Arnie Press 3x8-12
Lateral Raise/RDF 3x10-12
Cable pushdown 3x8-12
Skull Crushers 3x8-12
Pallof Press 3x10-12

Pull B
Hang Cleans 3x8-12
Wide Grip Pullups 3x8-12
Pullovers 3x8-12
Shrugs 3x8-12
Face Pulls 3x10-12
Leg Raises 3x10-12

Legs B
Leg Press 5x8-12
Stiff Leg DL 3x8-12
Hammy Curls 3x8-12
Calf Raises 3x8-12
Ab Wheel 3x10-12


Thinking of possibly throwing in a DL variant and back squat instead of leg presses but they're certainly not favourable exercises.
On paper it doesn't look like enough volume compared to what I have been doing but I may just have to suck it and see?

Should I flip the pull A/B so upper back isn't the day after shoulders?

 

[Repacked]

I reckon there's sufficient volume there. How much are you doing now? You could swap pull A/B, probably not a bad idea as the heavy OHP followed by DB presses may be taxing. I know you wanted to drop the bro split, but the other way of looking at the above is Chest/Abs (which I assume will be Monday of course ), Back/Bis/Abs, Legs/Abs, Delts/Tris/Abs, Back/Traps/Abs, Legs/Abs. You could probably squeeze more abs in there somewhere I reckon. I jest - looks reasonable to me dude. Go get it!

 

[White_Lie]

Realistically I've probably got the same amount of volume, just hitting chest/back in the same session so it blows the time frame out a bit. Before that I was doing crazy volume but also got the best results which is why I'm a bit reluctant. I can always add chit in though.

I think that's a plan. Do the old switcheroo and hit it next week.

 

[Jungnaut]

I like it [MENTION=17161]White_Lie[/MENTION];.. I might copy snippets of that as I refine me own program

Sure it doesn't look like a lot of volume on paper but training 6 days a week with high intensity is hard on the body dude.. I know all about it lmao.

Some suggestions for your consideration:
- Pendlay Rows instead of BB Rows (since you're doing DB rows after which is normally at a similar back angle and elbow positioning)
- Incline DB curls instead of straight DB curls (since there is BB curls in there already - you can alternate with reverse grip BB curls too for variety)
- Romanian DL instead of SLDL (more effective imo), and do them before Leg Press.

The rest looks mighty fine I reckon! brb off to wipe the seat of my chair and keyboard

 

[steveP]

I've found that you could have it perfect on paper, but in practice things don't go to plan or feel right. You just need to test run your program and make minor tweaks where necessary.

 

[White_Lie]

Excellent!

I normally do incline db curls, kind of went without saying but I knew what I meant lol
Will do Pendalay's and RDL's.

And switch the bitch on pull days.

Think I'm sorted....for about 6 months anyway! Thanks team, much love!

 

[Repacked]

Yeah, I always end up swapping some exercises around from time to time...little tweaks here and there..

 

[Jungnaut]

Cool dear, we'll do a sesh once you get it all tweaked and running like the way you like. Most of our exercise selections are similar or interchangeable so it should make for a fab swashbuckling, boot scootin' ol time.
Much love, from Jungnaut.

 

[Grunta]

Think I've come up with a draft.... yay or nay?
Should I structure it like below and target say chest on one push day, tri's and shoulders on the other? Or hit all 3 groups in the one day, less exercises per muscle but twice per week?

Push A
Flat Bench 5x5
Incline DB's 3x8-12
Cable Flyes 3x8-12
Dips 3x6-10
Pallof Press 3x10-12

Pull A
BB Rows 5x5
Db or Cable Rows 3x8-12
Chins 3x8-12
Hyper Extensions 3x8-12
BB Curls 3x8-12
DB Curls 3x8-12
Leg Raises 3x10-12

Legs A
Front Squat 5x5
Leg Extension 3x8-12
Lunges 3x8-12
Calf Raise 3x8-12
Ab wheel 3x10-12

Push B
OHP 5x5
Arnie Press 3x8-12
Lateral Raise/RDF 3x10-12
Cable pushdown 3x8-12
Skull Crushers 3x8-12
Pallof Press 3x10-12

Pull B
Hang Cleans 3x8-12
Wide Grip Pullups 3x8-12
Pullovers 3x8-12
Shrugs 3x8-12
Face Pulls 3x10-12
Leg Raises 3x10-12

Legs B
Leg Press 5x8-12
Stiff Leg DL 3x8-12
Hammy Curls 3x8-12
Calf Raises 3x8-12
Ab Wheel 3x10-12


Thinking of possibly throwing in a DL variant and back squat instead of leg presses but they're certainly not favourable exercises.
On paper it doesn't look like enough volume compared to what I have been doing but I may just have to suck it and see?

Should I flip the pull A/B so upper back isn't the day after shoulders?

Wow Bro, you have the bros all confused, it's one complex plan.
Anything past chest and tris, back and bis, shoulders and calves and legs has my head spinning.
Even separating legs and calves and moving them with shoulders almost had me in therapy, unorthodox combinations like this revelation throw me into a whirlpool of confusion.
Strongly recommend something simpler than the manifesto you scribbled above.

 

[White_Lie]

What about packer's explanation? Can I palm it off as somewhat of a bro split?

 

[Grunta]

What about packer's explanation? Can I palm it off as somewhat of a bro split?

Way too elaborate to pass off as bro split, no self respecting bro would even get to reading this to the 1/2 way mark.
You're venturing way too far here into the world of bald, grizzly, frustrated kunce who don't need mad guns to impress anymore because..........well, because they don't need to impress anymore.

Its a one way ticket Bro (hopefully stil a bro, bro)

 

[Repacked]

[MENTION=12395]Grunta[/MENTION]; you funny kunce

 

[canned tuna]

No deadlifts but lots of deadlift accessories..... Y u do dis

 

[Swervyn-Ervyn]

I'm I late??
I'm just starting candito's 6 week program after a few years of oly lifting, I'm enjoying it, though I find the upper days particularly gruelling lol...

 

[White_Lie]

No deadlifts but lots of deadlift accessories..... Y u do dis

Errytime I put deads in a program, I always try and go too heavy too soon and either stall out and lose interest or do myself a mischief. After having started the program though, it seems they're missing so I might have to throw them in and just keep them light