A Simple Program That Really Works

Training Bodybuilding
1

Hello everyone!

This is my first post on this board but I have been reading here for several years on an off. First of all I must appolygise for my English that isn´t all that good.

Secondly I want to tell a little story. I have been training with weights for almost 10 years with all kinds of different programs and for like 6 months ago I felt really lost and started to felt burnt out while seeking for the perfect program.

After reading a lot of Chads posts about training I decided to stop complicate things and make a really simple program that is easy to follow, takes about 45 minutes to complete and involves as many muscle groups as possible.

From the start I did one day on, one day off but after a while I tried to do both 2 and 3 training days In a row without a rest. At the most I did 9 sessions in one week without burning out.

Know, 6 months later I am still on the same program and making progress. The only progression really is that I add more sessions and weight to the bar and I think the simplicity is what makes it so good.

Here is the program: Alternate between 55 and 510, rest 60 seconds between sets. Do the two first exercises in each session together with rest between each set. On the last exercise do 3 sets with 8-15 reps.

Session1:
Dips
Pronated chins
Backsquat
One exercise of you choice (I often do facepulls, rows or any shoulder exercise)

Session2:
Benchpress
Supinated chins
Romanian deadlift
One exercise of you choice (I often do facepulls, rows or any shoulder exercise)

Session3:
Dumbellpress
Palms facing chins (rowing grip)
Fronsquat
One exercise of you choice (I often do facepulls, rows or any shoulder exercise)

Session4:
Incline benchpress
Chins to the neck
Goodmorning
One exercise of you choice (I often do facepulls, rows or any shoulder exercise)

Session5:
Close grip benchpress
Chins to the waist
Deadlift
One exercise of you choice (I often do facepulls, rows or any shoulder exercise)

So there it is! A really great program and maybe it can help someone else.

Thanks Chad for providing me with all this good information and I must say that HF training really, really works!

2

So what were your results doing this?

3

hey. what does “chins to the waist” mean? is that like a power-straight (a.k.a. muscle-up)? or am i missing the ball here?
thanks,
dan

4

[quote]LiarPantsOnFire wrote:
hey. what does “chins to the waist” mean? is that like a power-straight (a.k.a. muscle-up)? or am i missing the ball here?
thanks,
dan[/quote]

I´m doing them without weights, meeting the bar with my waist and going slowly in the negative phase. I think Poliquin called them backleaning chins or something like that in an article.
Hope that helps.

5

i think he means something that ive sometimes seen called Sternum chin ups.

6

[quote]mr popular wrote:
So what were your results doing this?[/quote]

Went from 90 kg to 94 kg at the same bodyfat percent (7%).

If we should look at 4 of the most important lifts it look like this:

Backsquat: 55 at 135 kg to 55 at 155 kg
Deadlift: 55 170 kg to 55 at 202,5 kg
Benchpress: 55 at 110 kg to 55 at 125 kg
Chins (pronated): 55 at bw+25 kg to 55 at bw+45

Everything raw without belt.

7

[quote]WS4JB wrote:
i think he means something that ive sometimes seen called Sternum chin ups.[/quote]

Yes, you are right. Nummber one in this article

http://www.T-Nation.com/article/bodybuilding/the_top_seven_upper_back_exercises&cr=

8

High frequency training works for a while, but only if you take 1 or 2 weeks rests every 4-6 weeks and you have to eat like an animal (moreso than usuall LOL).

Can you provide a direct link or title of Chads program?

Or at least elaborate - e.g. how many times per week are these sessions, how often do you take a break etc?

9

Reminds me a lot of this:

http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy

I plan on trying it over winter break when I have no job and incredible amounts of time to eat and sleep.

10

I like some of chads programs but some of them are so impractical. like training 2x a day 4 days a week. unless you have a home gym i cant see people doing that, or if you work at a gym i guess

11

[quote]its_just_me wrote:
High frequency training works for a while, but only if you take 1 or 2 weeks rests every 4-6 weeks and you have to eat like an animal (moreso than usuall LOL).

Can you provide a direct link or title of Chads program?

Or at least elaborate - e.g. how many times per week are these sessions, how often do you take a break etc?[/quote]

Hi there.

Most of the information is in my first post i think. But I write it down again.

I do not think that Chad has done any similar program. I only meant that I took some of his ideas about training in consideration.

Everything from 3-9 sessions a week but for most of the time I do 4-5. I took one whole week after about two months and then I had a week with just 1 session two months later.

Hope thats help.

12

[quote]IronAbrams wrote:
Reminds me a lot of this:

http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy

I plan on trying it over winter break when I have no job and incredible amounts of time to eat and sleep.[/quote]

Hmm, alot of it is the same. But I don´t see how you will manage to do that under 45 minutes as he says.

13

[quote]Flex wrote:
its_just_me wrote:
High frequency training works for a while, but only if you take 1 or 2 weeks rests every 4-6 weeks and you have to eat like an animal (moreso than usuall LOL).

Can you provide a direct link or title of Chads program?

Or at least elaborate - e.g. how many times per week are these sessions, how often do you take a break etc?

Hi there.

Most of the information is in my first post i think. But I write it down again.

I do not think that Chad has done any similar program. I only meant that I took some of his ideas about training in consideration.

Everything from 3-9 sessions a week but for most of the time I do 4-5. I took one whole week after about two months and then I had a week with just 1 session two months later.

Hope thats help.[/quote]

so basically 4-5 full body training sessions a week? in that case yea i would agree that can be good if you can recover enough. whats your opinion on this http://www.T-Nation.com/readArticle.do?id=1324625

it seems really similar and is by chad

14

[quote]David1991 wrote:
Flex wrote:
its_just_me wrote:
High frequency training works for a while, but only if you take 1 or 2 weeks rests every 4-6 weeks and you have to eat like an animal (moreso than usuall LOL).

Can you provide a direct link or title of Chads program?

Or at least elaborate - e.g. how many times per week are these sessions, how often do you take a break etc?

Hi there.

Most of the information is in my first post i think. But I write it down again.

I do not think that Chad has done any similar program. I only meant that I took some of his ideas about training in consideration.

Everything from 3-9 sessions a week but for most of the time I do 4-5. I took one whole week after about two months and then I had a week with just 1 session two months later.

Hope thats help.

so basically 4-5 full body training sessions a week? in that case yea i would agree that can be good if you can recover enough. whats your opinion on this http://www.T-Nation.com/readArticle.do?id=1324625

it seems really similar and is by chad

[/quote]

You´re right, that seems really similar. Guess I haven´t seen that exact program before…

15

http://www.elitefts.com/documents/getting_ready.htm

http://www.elitefts.com/documents/complication.htm

Read this!!