I’ve done week one, and now into week two. After workout 1 I felt my rotator cuff giving me a hard time from all the shoulder work. Also after workout 2 my tri’s were toast.
For diet I’m following my own bulking diet.
Great to see all yall trying this program out!
Maybe as a result, CT will elaborate on this routine with an article for itself, or others will produce routines of this type, supply/demand.
Anyothers doing this routine just post in this forum you are doing it, just to show support for these type of routines.
[quote]X-Factor wrote:
I’m starting today on Tuesday, and skipping monday, don’t know how it will pan out but w/e I just want to train and don’t feel like waiting till next week. [/quote]
I understand the lack of patience, but Monday and Thursday in the first four weeks are the specialization days … they are the most important days.
You know I actually assumed that however I don’t think it will make a whole difference, it’s only really 1/8 that i’m missing, and week 1 looks pretty light in order to build up to heavier shit.
I definitely figured this was’nt for beginners H, my arms and legs were fried. Fuckin hell…and I consider myself moderately experienced. It’s funny this is my first T program and you can really feel the difference between myself designing it and a pro like CT. In-Fuckin-credible.
What #cals are you guys takin in with this, and are you bulking/cutting, and whats your weight?
[quote]X-Factor wrote:
You know I actually assumed that however I don’t think it will make a whole difference, it’s only really 1/8 that i’m missing, and week 1 looks pretty light in order to build up to heavier shit.
I definitely figured this was’nt for beginners H, my arms and legs were fried. Fuckin hell…and I consider myself moderately experienced. It’s funny this is my first T program and you can really feel the difference between myself designing it and a pro like CT. In-Fuckin-credible.
What #cals are you guys takin in with this, and are you bulking/cutting, and whats your weight?[/quote]
Hey this program was designed to put a lean 20lbs or the look of a lean 20lbs on in a short period of time. Your goal should be bulking but tuning your diet so you still are keeping…or leaning out.
You have to play with what works for you and if you are not a beginner then this should not be an issue…I personnelly added more protein, and whole grain pasta’s. for example this moring after the 1st shoulder workout on week4 yesterday I had to eat…wokeup protein shake 5:30am…7:00 am 4 pieces whole grain toast and 5 eggs and hand full of red grapes…then at 9:00 am I will have two low carb protien bars…
Hope this helps…oh I am 5’11 230ish…
I love this program! It hurts so bad it feels good. LOL! (Yes, I know soreness is not an indicator of progress, but sometimes, it’s a nice feeling).
My legs are killing me today, and my shoulders and traps are still feeling it. I’m looking forward to the rest of the workouts.
I’ve been so focused on low volume, intense, full-body and upper/lower body splits, that I have missed out on all the stuff that gives you a nice dose of hypertrophy. Since I’ve had so much time doing something completely different, I’m expecting big results in the next few weeks.
Since I’m also using Precision Nutrition, I can tell that I’m beginning to get leaner too. Maybe in 12 weeks, I will become noticeably leaner and have gained quite a few pounds of muscle.
Another kickass workout, did dumbell upright rows instead of barbell (BB’s hurt my shoulder). Much more noticeable soreness this morning in my delts, most likely from all the lateral raises I believe.
Week two day two:
Legs kicked my ass again, but not as bad as last week. I don’t think I’ll be as sore and I felt stronger doing them today then last week…good signs.
Q:If someone were to do your “super-H” workout, it’s built for 12 week peak right? But would the person doing it longer than 12 weeks repeat after the 12 week is over?
CT: It can be done since the type of program changes at every phase. So going from phase 3 back to phase 1 should cause any stagnation at all. However I’d still recommend a 2-4 weeks of low-volume training between both superhero cycles.
For those planning on repeating, I figured I’d pass the knowlegde along.
I’ll be done with week 2 on Friday. Good to hear I’m not the only one feeling sore.
I don’t believe the fourth week is a recovery week at all since he doesn’t mention it. Most likely I would take a recovery week based on when you usually take them. I don’t think it’s a bad idea at all to do a recovery week in between each phase (4 weeks hard, one recovery week, start new phase, etc.) And in the recovery week I’d just work on weak areas/reduce the volume big time but keep the intensity.
But that brings it to 15 weeks. Thats nearly 4 months dude. I think you should be alright, because as the focus on muscle groups change phase to phase, the volume on the non-focus groups drop. The best thing to do would be to reduce volume for a week or 2 before the program, and then taper for a couple weeks after.
That’s fine as well, I wasn’t saying that that is what “I” plan on doing, just what I would do if I was going to use recovery weeks (as someone mentioned). I’m sure people would be fine going the full 12 weeks and not taking a recovery week. But someone asked if week 4 was a designed recovery week and it is not. Their is no built in recovery weeks.
Right now I’m only planning on going 9 weeks (shortening each phase by 1 week, although I might go the whole 12 weeks).
Today was an “off” day, I did cardio and abs. I’m actually using the intermediate and then advanced program from Mrs. Beast’s article on 9 weeks to better sex and not the abs CT reccommends, no real big thing. Today I ran for 10 minutes, rowed for 5 minutes, and did a jump rope thing I do for 10 minutes as well.
Next week I’m going to try to start adding morning walk/jogs (see Lowery’s 100 workouts to ripped city article) on probably 2-3 of the days.
k guys just a couple questions before I start this on monday. First off, I am assuming the A1, A2, A3 labelling means supersetting? as in, first day is a superset of rowing/lat raise.
Next quest is for the pyramiding for say back squat, how much weight are you guys adding for the swtich between say 15 reps and 12 reps? Lastly, anyone have a link to the article of Ct’s where he talks about this? or does he talk about it anywhere else? I have been searching but cannot find it. Thanks!
Im at a higher up BF than would probably be suitable for the routine. Near 16-18% (college boozing), so im going to hold off till i attempt it, but excellent feedback from you guys so far and best of luck.
[quote]Chadicus22 wrote:
k guys just a couple questions before I start this on monday. First off, I am assuming the A1, A2, A3 labelling means supersetting? as in, first day is a superset of rowing/lat raise.[/quote]
Correct.
After a few warm-up sets, I used 185x15, 205x12 and 225x8 and 155x20. My 1RM was 300 in November. I think it’s a little lower now, but those weights appeared to be good for the number of reps required. I could have done more for the set of 20, so I’ll adjust accordingly.
Im at a higher up BF than would probably be suitable for the routine. Near 16-18% (college boozing), so im going to hold off till i attempt it, but excellent feedback from you guys so far and best of luck. [/quote]
Hopefully these post will assist yours, and many others, future endeavourers.
Haven’t been around much fellas, had a death in the family (great aunt, lived to be 93) and was away for a few days. Tommorow starts week 3 for me and I’ll keep everyone updated.
How’s it going for everyone else?
Anyone started phase 2 yet? If so how goes it…and how did you do on the dreaded leg day??
[quote]Nate Dogg wrote:
Chadicus22 wrote:
k guys just a couple questions before I start this on monday. First off, I am assuming the A1, A2, A3 labelling means supersetting? as in, first day is a superset of rowing/lat raise.
Correct.
[/quote]
Regarding the supersets or your doing a straight supersetting i.e. A1 follow by A2 without any rest or is it a Waterbury type of supersetting i.e. A1 rest then A2 etc
What sorts of cardio are you guys doing? Interval or low impact aerobic as in morning walk on an empty stomach?
[quote]Axe wrote:
Nate Dogg wrote:
Chadicus22 wrote:
k guys just a couple questions before I start this on monday. First off, I am assuming the A1, A2, A3 labelling means supersetting? as in, first day is a superset of rowing/lat raise.
Correct.
Regarding the supersets or your doing a straight supersetting i.e. A1 follow by A2 without any rest or is it a Waterbury type of supersetting i.e. A1 rest then A2 etc
What sorts of cardio are you guys doing? Interval or low impact aerobic as in morning walk on an empty stomach?
Thks in advance
Axe[/quote]
I am aiming for around 30 secs. between exercises and 1 min. between sets. Sometimes a little more and sometimes a little less.
I follow up two of the sessions with some intervals and two with some tempo speed cardio.
