Has anyone heard of this training program? Is so how did it work for you?
did this by chance come out of a Muscle and Fitness mag ?
I know i havent done it, but how about you tell us a little more about it and we can help you decide if it would be a complete waste of your time.
Okay how about that. It is a three month plan to gain some muscle mass. THe training is a four day split.
Chest/Tris/ Calves:
Back/ biceps/ calves/abs:
Legs/Abs:
Shoulders/abs/calves:
The sets for major muscle groups (chest Bi legs shoulders) are between five and six. Reps go like 6,6,6,8,10,12, EXAMPLE
Chest: Incline press 6 sets 6,6,6,8,10,12,
Bench Press 5 sets of 6,6,6,8,10,
First week
In additon to the four days of weights you do 3 days of cardio for 30 minutes
Second week
3 days of cardio for 45 minutes
3-4 week
4 days of cardio 30-forty five minute rotation
Nutrition:
High calorie day (18 calories per pound of bodyweight.)
Medium Calorie Day (17 calories per LB)
Low calorie (16 calories per pound)
This cycle is repeated throughout the month. EXAMPLE day one: High calorie/ Day two: Medium Calorie/ Day three: Low calorie day four: high calorie. ETC
Well, im guessing that if it was in a Muscle Mag, then that its pretty high volume, 20-30 sets per body part is the norm in those things.
Make sure youre getting your proper rest, and eating plenty.
How is the exercise selection ? Is it mostly compound exercises ?
For the diet, whats the macro split ? Im betting its High Protein, High Carb, and low to moderate fat, as in the norm in the bodybuilding mags.
–JB
Yes it’s high volume and the only thing that seemed a little off was that you don’t do deadlifts the first month. That seemed strange to me. Other than that, mostly compund excercises in addition to some isolations. The macronutrient ratio 40 30 30
well, as long as its not too similar to your last routine, and if you put enough effort into it, and focus on progressing, then you should get something out of it.
best of luck.
–JB
On that same note, I’ve been reading Flex and M&F lately as they’re free at my gym.
No wonder so many people don’t focus much on nutrition if they follow the mags. There will be 2 different arm routines, 34 ways to blast the quads and 3 ways to a bigger chest every issue, but usually only a random nutrition article (though sometimes good).
On top of that, most of the calories are only around 2700-3200 I’ve noticed
There are far better programs to follow on this site or, you could read Thib’s “How to design a damn good program” articles and design your own program based on your own goals.
[quote]jstines wrote:
There are far better programs to follow on this site or, you could read Thib’s “How to design a damn good program” articles and design your own program based on your own goals. [/quote]
Do you by any chance have a link? I can’t find it
search button at the top, use it.