Go straight to 3000, it is a tough program and you will need the cals just for recovery alone especially if do the 6 day template. You might need even more over time as the weights increase.
Also Plenty of volume which will keep you lean/no need to worry about getting fat.
Could do cardio once or twice a week post workout or in the PM just at least keep one whole day off from excercise
That should depend on the body part. Most guys can work arms pretty frequently and recover. The heavy complex stuff usually needs time in between for recovery. I would never work squats and deads AND the variations/ancilliary stuff that spread out over the week. Not if I wanted to grow or get stronger. Iām not saying that I wouldnāt consider the same overall volume, but Iād want more hours of recovery between sessions.
Hi Guys,
On my first blast with 2 weeks left in my current program and 8 to 9 weeks of blasting left for a new program I am looking for a legit proven program.
The equipment available is:
Olympic Bar
Olympic Plates
Adjustable Bech
Hex/Trap Bar
Dumbbells up to 90lbs
Tricep bar (parallel handles)
No access to any machines or cables
I am wanting to gain as much lean muscle as possible and hopefully get some legit strength gains.
Upper body growth is the priority but I still want to progress on my sumo deadlift and squat.
Thanks
I donāt want to sound negative at all, and maybe Iām misreading the post, but youāre on drugs and asking how to work out with what appears to be a full set of equipment?
What is a āfirst blast?ā
Either of these, ā¦
There are no cables or machines. I have looked into over 8 programs āCreeping Death 1 and 2ā, Skeletor and many others and they all involve equipment I donāt have.
Ah fuck, wasnt payin attention. Guys dont bother one more person being an ungrateful dumbass.
OP/ trtainhardā¦What was wrong with the detailed info you got like in three similar threads you made??
Maybe MODS/ @Chris_Colucci can help explain things!
Donāt understand why you feel the need to be insulting. Frankly, it is unnecessary and is easy for anyone to do behind a keyboard.
If you refer to the previous thread you will note the layer system was the only option presented. I wasnāt crazy about it because it was only doing one exercise in various forms per day which I donāt believe is the best thing for me at this time.
I was hoping a dedicated thread specific to the needs of the program might yield better results, especially as my thread was about the two sessions a day I currently doing at the general consensus was that the two a day approach was suboptimal and limited recovery too much.
To be clear nothing ungrateful or rude coming from me.
Thank you all the help and support
Thatās simply not true. If thatās all you think was presented, itās a testament to how little you care about the replies youāve received.
The fact is, youāve posted three threads in the last 10 days, each one of them some variation of āIām on steroids, so how should I train?ā Thatās unnecessary and, for your own sake, a little worrisome.
Other than the fact that the entire reason for the thread in the first place was that you were second-guessing a program you got from an experienced lifter whoās been helping you for years. Thatās kinda ungrateful to the dude.
And the whole āstart a thread to ask a question, get dozens and dozens of replies, start a new thread to ask an almost identical question, then start another new thread to ask another almost identical questionā-thing is kinda rude to the forum as a whole.