Maybe i’m reading it wrong, but in phase one what are 3, 2, and 1 sets of 8-10 for shoulders mean? If it refers to an article in t-mag could someone post it here please.
Boss14, the 3-2-1 sets of 8-10 reps each for shoulders means you do 3 sets of rear delt DB raises, 2 sets of side delt DB raises, and 1 set of front delt DB raises. Ditto for the 3-2-1 sets of arm flexor and tricep exercises. The point is to give more work to the (customarily) weakest parts of each muscle group.
Just finished my last workout of phase 1 and it was the best workout I’ve had out of the 12 in this phase. I really liked the Monday (Delt/Arm) workout and I think Shug’s article on the 3-2-1 idea is really a worthwhile method that I would not have probably tried due to my usual training philosophy (so thanks Zev for suggesting it and Chris for writing in up it issue 228 called 3-2-1 Shoulders for Boss14).
The leg workouts were good - just covered the basics. Unlike Zev, I liked workout 3 and felt that it was enough stimulus for the back and chest, but likely since I rarely use tri-sets.
Overall, I'm very happy, but I'm even more excited for Phase 2 as it will incorporate some dynamic and max effort work that I've been missing.
I thought I’d post a little update on my progress. I finished Phase 2 of this program on Saturday. So far I have gained 7.5 lbs of lean mass and only 0.5 lbs of fat. That is GREAT progress for me.
I have really enjoyed all of the workouts. This program got me lifting again on a consistent basis.
I am starting Phase 3 tonight and I am looking to make more substantial gains in the next 6 weeks.
Thank you for making the program a little “different” by combining several different styles of training. It has made all the difference in the world to me.
Great progress! I wish you’d let me and Jason know earlier that you were giving this program a whirl – we could’ve stayed in touch about it along the way. As it happens, we more or less let this thread die because interest seemed to wane.
Sorry, I should’ve been posting my progress on the forum. I had e-mailed Jason a couple of times so he knew I was following this program. I’ll keep you guys more up-to-date on my progress from here on out.
Well, I’ve just finished up week 8. Things have been going very well. I’ve missed a total of zero workouts (ok, I missed one in phase 2, but I made it up by doing Mike Mahler’s kettlebell workshop this Sunday, so the net misses is zero).
Honestly, this is my favorite part as the 6 months before I started this program were riddled with inconsistency.
Altogether, I'm up 9 lbs of lean body mass in 8 weeks and the rate of gains in actually accelerating right now as I've been using MAG-10 throughout week 2 and going into week 3 of phase 3. Fat mass has not changed at all.
I'll keep you posted on final gains.
I'd also love to hear from anyone else who is doing this right now. I know that I sent out this program to at least a dozen others.
I will be starting this program around april. I will be using it as my cutting workout.
Hey Jason/Zev,
You sent me the program as well, and I intend to give it a shot sometime in the New Year. Looks great. I'll keep you posted when I start it. Thanks, flee
Some of you guys should be done with this program. Or atleast close to it. How have your results been. Also i have a few questions on exercises.
I just read your routine for the first time today. It looks pretty intense to say the least. I would love to give it a go in the near future. I am currently doing Christian Thibadeaux’s OVT program and I am loving it. Is there any possible way to write one mass thread which has the entire 4 phases on it?? Let me know! Tony G
PS…by the way, what did your results end up being?
Wow i totally forgot about this thread! I am going to be done with the entire program this week. I have had to miss two weeks total due to sickness, one in week 1 and last week. I have really enjoyed this program. I went from 225-240 (thank you mag-10 and steak) and my measurments are at the gym so a further update will be on the way. But overall stength and size are up. Very worth a try.
good luck to all.
j.
dude all 4 phases on on this thread, just cut and paste.
good luck.
j.
All in all, I finished up about 12-13 lbs of lean body mass and 2-3 lbs of fat. Then over the last week of Bring the Forum and my rest week and had a few too many “cheat” meals and added a couple more lbs of fat.
I was very happy with the program overall and think it works very well as written. If you want a complete Excel Spreadsheet (Tony G), you can email me and I'll send it to you.
My favorites phases were phase 1 and 3. I liked parts of 2 and phase 4 just kinda wore on me. I think I've learned that I work better in 8 week blocks as compared to 12 week blocks. As I did great up thru the first 8 weeks (refer to previous post) and really struggled thru the last 4 weeks.
How do you think this will work for cutting with the New T-dawg, and alternating 2 weeks dieting 2 weeks maitenence on cals with incorporated refeeds?
I think you will be fine. The program was written with hypertrophy in mind, but should work fairly well while doing a more moderate diet.