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 Post subject: Program Opinion???
PostPosted: Mon Mar 12, 2012 5:07 am 
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Rabbit

Joined: Mon Nov 21, 2011 2:54 am
Posts: 38
Location: Australia
Hey All,

Attached is a copy of a 10 week program that I have come across and comments on it are positive, I was hoping to get the thoughts from those on this forum. In terms of weight load it is described as lifting until one rep before failure and working through the sets as listed.

Some stats may help, 6'2" 165, have always done some light weights with my training however I have never really sought to have any gains and was mostly cardio focused... this has changed and I am ready to put on some size. My diet is good although intake is going to need to increase so any supp advice/tips will also be greatly received.

Any comments are greatly appreciated, by the chance anyone reading this is Brisbane based let me know because a trainer partner would be awesome.


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 Post subject: Re: Program Opinion???
PostPosted: Mon Mar 12, 2012 11:22 am 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
How advanced of a lifter are you? Usually 3 day splits are best for advanced trainees and also for lifters who are CERTAIN to hit the gym on all three days. If you are just starting out, I would definitely go with more of a full-body routine like Stronglifts or MadCow. These let you gain the most muscle mass in the least amount of gym time, and they aren't too complicated to keep track of.

Now let's see what everyone else has to say! :D

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 Post subject: Re: Program Opinion???
PostPosted: Mon Mar 12, 2012 12:53 pm 
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Gorilla

Joined: Mon Oct 06, 2008 11:58 am
Posts: 813
Looks like a lot of volume. 14 sets of chest and 10 sets of triceps on the same day? That's a lot of synergistic overlap across 24 sets. That might be fine for you, but be wary. Everybody's different.

However, it's also a lot of assistance and isolated work. You don't necessarily need 5 different back exercises at 2 sets each, especially with none of them being deadlifts. That's figure work, not hypertrophy. But again, try it and see how you like it and how it works.

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 Post subject: Re: Program Opinion???
PostPosted: Mon Mar 12, 2012 2:48 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
If it's size you want then this program isn't really designed for that.

Things like chest flys & shoulder side raises do not build muscle. They are what I call "pissy" movements for bodybuilders.

If you want to tack on mass then base each session a round barbell work. So Military press (strict no legs), dead lifts, barbell flat bench & squats.

Every session should start with the big lift.  Also this will mean you don't need to mess around doing forearm work as its getting hit already. 

A smart way to train is to go upper body Mon, Lower tues, Wed off then repeat thurs/fri. Weekend off (depending on your other commitments)

So an example:

Monday: 
Bench 
Incline bench (barbell or dumbbell)
Pushups
Dips
Tricep extension 

Work on the main lift needs to be heavy(ish) & a no more than about 6/8 reps. This type of work builds mass.

Also don't over do it. The keys to train smart, rest well & eat plenty of food. Do not lift to failure constantly, biggest problem with most people being they feel the need to destroy themselves & do something for everything. Avoid this! Leave something in the tank.

The volume is ott, seriously all that work for bicep? One of the smallest muscles to work? I built bigger biceps by not training them.

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