Well met everyone !

First of all I need to give credit where credit is due:

https://www.youtube.com/watch?v=cC3BFdMeTx8

I have all the five principles from this video and I wanted to make a thread of it to see what others have to say ! This means that the video is the main source of information and I by no means own the following information:

 

The program here is based on these five principles:

Volume: 8-12 reps 3-4 sets

 

Intensity: 70% of the one rep max as long as you stay in the 8-12 rep scheme

 

Rest intervals: 60 seconds in between sets

 

Tempo: 3-0-3 or 3-1-3

 

Frequency: Train pr body part x2 a week. Monday-The first half and Tuseday-The other part. Wednsday-Rest day Thursday-The first half and Friday-The other part

 

This program is BASED on the five principles but is CREATED by me, the video is the foundation for the program and the exercises are my own. I would love for us to discuss both the video and the program here:

 

What do you all think ? I agree with Elliott Hulse on almost everything. I usually do not train the same muscle group twice a week, but I am willing to give it a try. Other than that he gives solid advice and based on that I created the program above. Do you think it is a solid program ? I would love some opinions. What would you change ? Would you give it a go ? (I did not include abs here as I include that once or twice a week. In addition, abs are not the point of the program so I simply wrote down all the other muscle groups and use different programs for abs)

 

 

 

 

 

William,

 

Looks good and Elliott has good advice. What is your goal with this? Size and strength? The only thing I see is you ate doing the same exercises all the time. Not that there is anything wrong with that - I just prefer a bit more variety in exercises :-)

 

John

 

Well met everyone !

First of all I need to give credit where credit is due:

https://www.youtube.com/watch?v=cC3BFdMeTx8

I have all the five principles from this video and I wanted to make a thread of it to see what others have to say ! This means that the video is the main source of information and I by no means own the following information:

 

The program here is based on these five principles:

Volume: 8-12 reps 3-4 sets

 

Intensity: 70% of the one rep max as long as you stay in the 8-12 rep scheme

 

Rest intervals: 60 seconds in between sets

 

Tempo: 3-0-3 or 3-1-3

 

Frequency: Train pr body part x2 a week. Monday-The first half and Tuseday-The other part. Wednsday-Rest day Thursday-The first half and Friday-The other part

 

This program is BASED on the five principles but is CREATED by me, the video is the foundation for the program and the exercises are my own. I would love for us to discuss both the video and the program here:

 

What do you all think ? I agree with Elliott Hulse on almost everything. I usually do not train the same muscle group twice a week, but I am willing to give it a try. Other than that he gives solid advice and based on that I created the program above. Do you think it is a solid program ? I would love some opinions. What would you change ? Would you give it a go ? (I did not include abs here as I include that once or twice a week. In addition, abs are not the point of the program so I simply wrote down all the other muscle groups and use different programs for abs)

 

 

 

 

 

In my opinion, if your nutrition is excellent, you will gain muscle no matter what program you follow. Having said that, I have high respect for Elliott, although he stopped making videos, and I really like this program. It really maximizes your gains, taking full advantage of your time in the gym. In theory, a frequency of two, is almost always better than a frequency of 1. There will be some people (maybe like you) that have bad recovery and will have to train each muscle once a week, but for most people, this program is excellent.

And even if someone has bad recovery, I d still prefer a frequency of 2-3 rather than 1. Doing a high volume workout once per week just for chest, will leave the person sore for 6 days, and still probably wont recover totally. Doing 2-3 smaller workouts for chest though in one week, will result in faster recovery because the volume will have to be lower. This is just a matter of genetics though, so you should do what works for you (after having experimented with everything)

Kostas

Yeah I partly agree with what you say my friend. But since you would have to do shoulders, chest and triceps in one day with three exercises pr muscle group and 3-4 sets would not this take a long time as well as being very energy consuming ? I mean I do not belive in the 45 min workout BS but at the same time three muscle groups would take a long time and be very tolling on the body. And then prociding to do another half body workout the day after followed by the same workout that takes a new toll.

I think that x2 frequency is a good pattern to follow for some people. I might not have the perfect recovery system but it is certainly not bad either as I have done 14 workouts in one week, I have also done three full bodyworkouts a week ( this can take 4 hours ) and curcuit training 5 times week (about 2-3 hours pr session)

 

But when building muscle with high volume and slow tempo the muscles will naturally need more rest. Monday workout and then doing thursday workout is not more than 2 days of rest (and only one day of full rest)

 

Well met everyone !

First of all I need to give credit where credit is due:

https://www.youtube.com/watch?v=cC3BFdMeTx8

I have all the five principles from this video and I wanted to make a thread of it to see what others have to say ! This means that the video is the main source of information and I by no means own the following information:

 

The program here is based on these five principles:

Volume: 8-12 reps 3-4 sets

 

Intensity: 70% of the one rep max as long as you stay in the 8-12 rep scheme

 

Rest intervals: 60 seconds in between sets

 

Tempo: 3-0-3 or 3-1-3

 

Frequency: Train pr body part x2 a week. Monday-The first half and Tuseday-The other part. Wednsday-Rest day Thursday-The first half and Friday-The other part

 

This program is BASED on the five principles but is CREATED by me, the video is the foundation for the program and the exercises are my own. I would love for us to discuss both the video and the program here:

 

What do you all think ? I agree with Elliott Hulse on almost everything. I usually do not train the same muscle group twice a week, but I am willing to give it a try. Other than that he gives solid advice and based on that I created the program above. Do you think it is a solid program ? I would love some opinions. What would you change ? Would you give it a go ? (I did not include abs here as I include that once or twice a week. In addition, abs are not the point of the program so I simply wrote down all the other muscle groups and use different programs for abs)

 

 

 

 

 

Routine doesn't look terrible. I agree with Kostas on the triceps, they are just a small muscle group and with all the pressing I don't think you need more than 2-3 tricep exercises to finish out the week. As for shoulders you get plenty of indirect shoulder work so I never bother with front lateral raisesbut definately overhead press and side laterals are good. On legs being one of the biggest muscle groups I personally would like to see an extra isolation exercise for hams but you may be okay doing the deadlifts on top of the leg curls.

Well if you had to do chest shoulders and triceps on the same day, I dont think you need 3 exercises for triceps/shoulders since most chest exercises target the shoulders and triceps as well. I would do something like this and I think this is enough (if you train each body part 2-3 times a week)

- Incline bench press 5x5
- Dumbell flat press 4x10
- Dips 3xMAX
- Skullcrushers 3x12
- Lateral Raises 3x12 Superset with Rear delt flies 3x12
- Decline close grip pushups 2xMAX

Depending on your breaks, this shouldnt take more than 70 minutes.

Yeah that does not look bad, I think I would change the push ups to cable flys or DB flys and maybe have the push ups as the finisher exercise.

Yea that could work too, if you can handle the increased volume. And where I say max, I dont necessarily mean go to failure, just make sure you are progressing over the course of time. By now, I m sure you can do weighted dips and weighted pushups easily.

Yeah you might be correct there. Did you mean 2-3 tricep exercises for the WHOLE week ? So doing 1 tricep exercise pr workout ?

Pretty much. I like do 2-3 exercises per small muscle group since they get hit pretty hard with the bigger compound exercises. You can set it any way you want but I like to get 1 main tricep lift for example like dips the first day and then the next I'll do 2 tricep lifts like an overhead extention and rope extentions just to accent the long head and lateral head a little more. If you are just working out each muscle group once a week I'd then do all 3 exercises in one workout.