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Training Bodybuilding
121

[quote]wcbird wrote:
Has anyone addressed the issue of adjusting the days of this workout?

I’m usually a M-F guy - Sat & Sun are very difficult for me with 2 young children.

Is the day rest between Th & Sat. essential? Seems that it probably is.[/quote]

The whole idea of this workout is to shock the hell out of your body and make it grow. Now I am not doing chest only on a certain day only…life does not allow you to do so…do the workouts as listed but make it work for you…i.e. if you have a family thing on tuesday push tuesdays workout to wednesday. Be flexable and only worry about getting enough food into you body not the workout split…CT is a professional you should listen to him…

122

Huh? My question was basically can I do Saturday workout on Friday. I absolutely know CT is a professional and am following the workout as scripted. What does my question have to do with not listening to CT?

123

Up And At Them

no, up ‘n’ atem

UP AND AT THEM

better…better

124

Hi to all. This is my first post. I came across this routine a few weeks ago and tried it for two weeks. I like it a lot. There is a problem though. I am in the military and have to run M/W/F. Can I tinker with the days putting the leg/arm workout near or on say a Friday or Saturday? Will this be okay?

125

bump…

126

[quote]byrant wrote:
Hi to all. I am in the military. I have to run M/W/F. Can I change the leg/arm day to Friday or Saturday? Will this work?[/quote]

Yes, every workout that is not writen just for you and your needs and schedule can be customized to you. so if you are worried about running on Wednesday after leg work out I would do legs on monday and then mondays workout on Tuesday.

127

I’ve been following this thread but I don’t have much time for posting regular updates. I just finished Week 4 of Phase 1 and am taking a WEEK OFF between Phases - I’m tired and can use the rest (general fatigue, tiredness, slight joint aches). With the week off, I’ll hit the 1st chest workout of the next Phase with 7 days of rest (having just finished a chest workout).

I haven’t made any modifications to the program except for: at the end of my chest WO I’ve been doing 100 reps flat dumbell flyes, and I’ve been taking 1 hour long walk during the week. I started off with too much weight on the behind the back shrugs, gradually decreased the weight as the weeks progressed (cheated like hell on these my first week, not good, shoulder was making bad noises), and my form improved as did the effectiveness of the lift. If my form is questionable, I’ve been lowering the weight.

My weight increased 10 lbs on a few of the lifts, did not go down on any except those that I used poor form on, in early WO’s. All of my 100 rep exercises improved in terms of being able to do more reps without resting or taking less rest between mini-sets. My rear delt raises had the hardest time improving for some reason.

I haven’t weighed myself since starting, I started off at 210 lbs at 6’2. I am leaner after 4 weeks and my shoulders/traps have really grown, to the point of my dress shirts being really snug. The being leaner part bothers me, meaning I wasn’t eating enough to get the most bang for my buck. Calories were 3,200 on the low end and around 4,000 - 4,500 on the high end (on weekends I get more food and some Guinness in). I’ll eat more in Phase 2.

The squat/deadlift superset was brutal - I did it with 10 seconds rest at the most - it destroyed me the first few times. My legs have actually grown from the high rep/density (ie. EDT) of the superset. My vascularity has improved all over.

I rushed immediately to all exercises that were superseted, trying to do with as little rest as possible. After the chest/back exercises I’d be sweating like a pig.

Stay tough people, this is a great program. I, for one, am taking a much-needed week off between Phases.

JamminJS

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One more point of interest: I have NOT been able to do all of the recommended abdominal training. During Week 1 I did the ab training as recommended and could barely manage the squat/deadlift superset because of my abdominals being so fatigued. So, now, after ONE of my workouts over the week when I’m not feeling spent, I have been doing 5 sets of max rep crunches supersetted with 5 sets of heavy dumbell side bends. It seems to be working fine.

JamminJS

129

[quote]JamminJS wrote:
One more point of interest: I have NOT been able to do all of the recommended abdominal training. During Week 1 I did the ab training as recommended and could barely manage the squat/deadlift superset because of my abdominals being so fatigued. So, now, after ONE of my workouts over the week when I’m not feeling spent, I have been doing 5 sets of max rep crunches supersetted with 5 sets of heavy dumbell side bends. It seems to be working fine.

JamminJS
[/quote]

I as well am not following the abdominal work to a ‘T’. I’m really glad to see you on here Jammin!
Thanks For Posting!
halflife

130

[quote]halflife wrote:

I as well am not following the abdominal work to a ‘T’. I’m really glad to see you on here Jammin!
Thanks For Posting!
halflife

[/quote]

Well I am doing the ab trisets! They are no problem at all (though I have not done “max” reps on certain exercises, because I don’t have the patience. So I do sets of 20 instead (gonna up to 25 or 30 now that I think of it).

Works great and it seems to piss people off that I use three areas at once. :smiley:

131

[quote]Matgic wrote:
I generally consider myself a low intermediate lifter. I think that 4 weeks on the same program got a bit stale for me. By the 4th week, it seemed as if my poundages had gone down slightly. Anyone else experience this or have any thoughts of how to correct it? I suppose only doing 3 weeks on each phase would work.
-MAtt[/quote]

Week 4 Strentgh problems too? Makes me wondr whats up. Start Phase two week one next monday.

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Justed started on week one. Love it
sore as hell.
Has anyone noticed size increases.?

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I have skinny legs and would hope that they could play catch up from the shock of the super setting. Will the leg portion be enough? The reason I am starting this program is because my upper chest is week and my arms overpower my shoulders.

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I’m in my 4th week of phase 1, and I cannot believe the strength gains I’ve been having in every single exercise. I am surprised with all of this upper body pushing that I am just getting better and better. My dumbell shoulder pressing, military pressing, bench pressing, everything has just been flying up.

I’m a little worried about phase 2 though - my body really does not like incline pressing, I can never find a groove that doesn’t bug my shoulders. Also, my chest is already an overpowering feature, so all that chest work may be a little unnecessary.

I totally want to smash my biceps and thighs as prescribed, but I wonder if there’s something I can tweak to tone down the chest emphasis.

135

[quote]John K wrote:
I’m in my 4th week of phase 1, and I cannot believe the strength gains I’ve been having in every single exercise. I am surprised with all of this upper body pushing that I am just getting better and better. My dumbell shoulder pressing, military pressing, bench pressing, everything has just been flying up.

I’m a little worried about phase 2 though - my body really does not like incline pressing, I can never find a groove that doesn’t bug my shoulders. Also, my chest is already an overpowering feature, so all that chest work may be a little unnecessary.

I totally want to smash my biceps and thighs as prescribed, but I wonder if there’s something I can tweak to tone down the chest emphasis.
[/quote]

phase one destroyed my shoulders, phase two hasn’t effected them at all. In phase one I actually had to take an extra days rest cause of my shoulders. I think your shoulders will be ok in phase two if you make it thru one.
-halflife

136

[quote]halflife wrote:
John K wrote:
I’m in my 4th week of phase 1, and I cannot believe the strength gains I’ve been having in every single exercise. I am surprised with all of this upper body pushing that I am just getting better and better. My dumbell shoulder pressing, military pressing, bench pressing, everything has just been flying up.

I’m a little worried about phase 2 though - my body really does not like incline pressing, I can never find a groove that doesn’t bug my shoulders. Also, my chest is already an overpowering feature, so all that chest work may be a little unnecessary.

I totally want to smash my biceps and thighs as prescribed, but I wonder if there’s something I can tweak to tone down the chest emphasis.

phase one destroyed my shoulders, phase two hasn’t effected them at all. In phase one I actually had to take an extra days rest cause of my shoulders. I think your shoulders will be ok in phase two if you make it thru one.
-halflife[/quote]

I asked in a previous thread if the leg workout was enough. i have thin legs but would like to give this routine a try.

137

A couple of questions, the rep ranges that give numbers such as 6-8 or 8-12, does that imply failure at some point during the numbers, possibly toward the last set?

Also, what is the standard loading method on leg day when the reps are like 1X15,1X12, etc.? Should the weight change with each set, or should the goal be finding a weight in which you can hit the recommended reps with the same weight.

138

[quote]speedy5323 wrote:
Also, what is the standard loading method on leg day when the reps are like 1X15,1X12, etc.? Should the weight change with each set, or should the goal be finding a weight in which you can hit the recommended reps with the same weight. [/quote]

This is already answered (there are only 6 pages!!!) … as such, your first question gets ignored.

139

[quote]A_D wrote:
speedy5323 wrote:
Also, what is the standard loading method on leg day when the reps are like 1X15,1X12, etc.? Should the weight change with each set, or should the goal be finding a weight in which you can hit the recommended reps with the same weight.

This is already answered (there are only 6 pages!!!) … as such, your first question gets ignored.
[/quote]

why cant people just give others a straight answer. How much quicker would it have been to type “yes, thats what that means” as opposed to what you said? He has probably read through it and missed it.

140

[quote]Lonnie123 wrote:
A_D wrote:
speedy5323 wrote:
Also, what is the standard loading method on leg day when the reps are like 1X15,1X12, etc.? Should the weight change with each set, or should the goal be finding a weight in which you can hit the recommended reps with the same weight.

This is already answered (there are only 6 pages!!!) … as such, your first question gets ignored.

why cant people just give others a straight answer. How much quicker would it have been to type “yes, thats what that means” as opposed to what you said? He has probably read through it and missed it.[/quote]

He might of, but many don’t read all the posts before posting, remmember this one: http://www.T-Nation.com/readTopic.do?id=965456 . I see where your coming from and you have a valid point. But some people might see it as hand feeding the person instead of them going out and doing research. my 2c