Superhero Muscle Program Frequency?

Bigger Stronger Leaner
1

Hey man!
Just wondering if your supposed to do the superhero muscle program you just wrote about twice a week?
Like:
Monday: Chest Triceps Shoulders
Tuesday: Back and Biceps
Wednesday: Legs
Thursday: Chest shoulders Triceps
Friday: Back and Biceps
Saturday: Legs
Sunday: Rest

Thanks!

2

If you’re following the article then legs wouldn’t be hit twice a week.

3

Must have missed that. But Back and Biceps and Chest and Triceps would be hit twice a week?

5

No I’m saying do push and pull training sessions twice a week if you’re following the spirit of the article. Legs once a week.

6

Hey PC, what do you think if it was push,pull,legs,upper?
Just trying to hit upper twice without going more than 4 days a week.

7

I don’t know, I didn’t write it up that way. Maybe you could try it and tell me what YOU think.

8

Alright haha, I’ll let ya know!

9

Does does this mean for example:

Sunday: chest, tricep, shoulder
Monday: back
Tuesday: legs
Wednesday: off
Thursday: chest tricep shoulder
Friday: back
Saturday: off

10

yes…

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11

Thanks

12

I’ve been running the program with the added upper day, one set to failure plus rotating through different intensity techniques every couple weeks.
Awesome progress so far, I am going to hit some personal records by the end.
Favorite program I’ve ran in a really long time.

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13

what does your upper body days look like? How did you set up your week?

14

All I did was add an upper day at the end of the week. I used exercises that stayed true to the program.

Incline plate loaded chest press
Meadows row
Machine Shoulder press
Low to high Row
Pjr pullover
Preacher curls

I started out light, something where I was failing around 14-15 reps. Added weight each week and intensity techniques. Drop sets,50% sets triple rest pause

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15

If running this 3-4 days, would you add some more sets and or set intensities example rest pause work or drop sets?

16

Hi guys, could please explain me tempo. I don’t get second point.

  • First number: The seconds you take for the eccentric (lowering) phase
  • Second number: The seconds you take between the eccentric and concentric phase, i.e. at the bottom of a curl
  • Third number: The seconds you take during the concentric (lifting) phase
  • Fourth number: The seconds you take at the top before lowering again

Can you please explain it on bench press for example. It means when bar is “touching” my chest or somewhere in the middle of way up/top? Thanks.

17

In the case of bench press the second point/number refers to when the bar is on your chest.

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