Hey guys I was wondering if anyone has had any expirence with this program or any programs similiar to it?
Good basic upper lower program. Unsure which works best for me - TBT or upper lower split but this is a nice bsic split you can stay on for awhile.
I had VERY good progress on this routine. If I didn’t have to wear suits to work, I’d be on this routine 24/7.
Give it a try and see if it works for you.
[quote]crod266 wrote:
Hey guys I was wondering if anyone has had any expirence with this program or any programs similiar to it?[/quote]
Have you done upper/lower splits before?
Yea ive been on ond for the past 8 weeks
Was the article discussion thread any help??
I would think there would be some tips in there, but I didnt check.
Also Dr. Hyght mentioned you could swap and rotate other suitable compound exercises depending on what works best for you.
never pursued the program, check for article discussion
Hey guys i have a new question for you. If your legs are lagging or are under developed. Should i even do the light lower body with high reps. Will it even do anything
Anyone?
this program isnt that great. maybe try doing a heavy set at the start of your workout instead.
[quote]crod266 wrote:
Hey guys i have a new question for you. If your legs are lagging or are under developed. Should i even do the light lower body with high reps. Will it even do anything[/quote]
Uh yeah? Leg muscles like quads respond to heavy loads for low reps, and light loads for high reps. You ever see a speed skater’s thighs?
[quote]tw0scoops2 wrote:
crod266 wrote:
Hey guys i have a new question for you. If your legs are lagging or are under developed. Should i even do the light lower body with high reps. Will it even do anything
Uh yeah? Leg muscles like quads respond to heavy loads for low reps, and light loads for high reps. You ever see a speed skater’s thighs? [/quote]
You do make a good point haha
[quote]crod266 wrote:
tw0scoops2 wrote:
crod266 wrote:
Hey guys i have a new question for you. If your legs are lagging or are under developed. Should i even do the light lower body with high reps. Will it even do anything
Uh yeah? Leg muscles like quads respond to heavy loads for low reps, and light loads for high reps. You ever see a speed skater’s thighs?
You do make a good point haha
[/quote]
I always found I make good leg progress with either light weight and high reps, or vice versa.
My advice to you is give Size and Strength a try. Some people respond to it, some won’t. That can be said for every routine. I like it cuz you get to work all upper/lower body muscles twice a week on only a 4 day split.
And trust me, I think those “light days” could be harder than the heavy days cuz even though the weight was lighter, those 15 rep sets were rough.
For deads I was doing 225 for sets of 15…that’ll get you breathing…at least it did for me, lol. Good luck.
after a few months of following no program and doing my own thing going by feel I am going to try this and hope to see some good results.
Hope to do it for 8 weeks at least and gain a few lbs in the process.
[quote]irishpowerhouse wrote:
after a few months of following no program and doing my own thing going by feel I am going to try this and hope to see some good results.
Hope to do it for 8 weeks at least and gain a few lbs in the process. [/quote]
let me know how it goes, i decided to try it to but i altered it a little bit. I replaced back squats with front and put back squats on the other leg day. I think it could use more volume so i put them in.
[quote]tw0scoops2 wrote:
crod266 wrote:
tw0scoops2 wrote:
crod266 wrote:
Hey guys i have a new question for you. If your legs are lagging or are under developed. Should i even do the light lower body with high reps. Will it even do anything
Uh yeah? Leg muscles like quads respond to heavy loads for low reps, and light loads for high reps. You ever see a speed skater’s thighs?
You do make a good point haha
I always found I make good leg progress with either light weight and high reps, or vice versa.
My advice to you is give Size and Strength a try. Some people respond to it, some won’t. That can be said for every routine. I like it cuz you get to work all upper/lower body muscles twice a week on only a 4 day split.
And trust me, I think those “light days” could be harder than the heavy days cuz even though the weight was lighter, those 15 rep sets were rough.
For deads I was doing 225 for sets of 15…that’ll get you breathing…at least it did for me, lol. Good luck.[/quote]
For some reason I dont think sets of 15 dor the upperbody are going to do much for someone who doesnt have that much mass. I could be very wrong htough
I seem to remember the author saying, if you change this program, it is not that same program anymore. I think it’s okay to change a back squat to front(I did that too), but if you move an entire excercise to another day = bad.
Shouldn’t matter if you don’t have any mass. It might even be better that your more of an amatuer.
Just try not to alter the program. If the day you think doesn’t have enough volume, that’s because you’re not using enough weight.
[quote]tw0scoops2 wrote:
I seem to remember the author saying, if you change this program, it is not that same program anymore. I think it’s okay to change a back squat to front(I did that too), but if you move an entire excercise to another day = bad.
Shouldn’t matter if you don’t have any mass. It might even be better that your more of an amatuer.
Just try not to alter the program. If the day you think doesn’t have enough volume, that’s because you’re not using enough weight.[/quote]
thanks for the reply, I guess I could take the back squats out, but you know how it is, you probably wanted to add more money excersises on that single leg day haha. Arent sets of 15 usually too high for hypertrophy. Isnt that more of an edurance rang. Or it is good because most people never lift wieghts in that zone.
[quote]crod266 wrote:
tw0scoops2 wrote:
I seem to remember the author saying, if you change this program, it is not that same program anymore. I think it’s okay to change a back squat to front(I did that too), but if you move an entire excercise to another day = bad.
Shouldn’t matter if you don’t have any mass. It might even be better that your more of an amatuer.
Just try not to alter the program. If the day you think doesn’t have enough volume, that’s because you’re not using enough weight.
thanks for the reply, I guess I could take the back squats out, but you know how it is, you probably wanted to add more money excersises on that single leg day haha. Arent sets of 15 usually too high for hypertrophy. Isnt that more of an edurance rang. Or it is good because most people never lift wieghts in that zone.
[/quote]
Well, a lot of BBer’s lift in that 12-15 rep range, so I don’t think it’s too high for hypertrophy(right on if you ask me), especially if you put enough weight on the bar. You want to be hurting by that 15th rep. That seems to be the whole point of the program to combine strength(low reps with major weight), and size(high reps with lighter weight).
Yeah I do know what you mean by adding some money exercises(I always feel like I need to do that to some programs), but I always remembered if I challenged myself with enough weight, there was always nothing left in the tank after most days, definately not enough energy to go through a few sets of squats. I found the light days to be harder than the heavy days for some reason, perhaps I used too much weight for the ex’s that were sets of 15.
Like I said, if you walk out without feeling exhausted, you could always bump the weight up next time and see how that works.
size is more a function of how much you eat during this program (not just the rep range)
higher reps can be very effective for legs, assuming you pick a challenging weight.
Let us know how the program works for you.
[quote]Millerizer130 wrote:
size is more a function of how much you eat during this program (not just the rep range)
higher reps can be very effective for legs, assuming you pick a challenging weight.
Let us know how the program works for you.[/quote]
O no belive me I agree that higher reps will deff build up your legs. The arguement I had was for upperbody which Im not sure if it will be to high, but im going to try it anyway and see how it works out