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  • Posted On: 10-01-19, 9:33 am (EDT) #1

    Advice on programs to reach goal

    October 1, 2019, 9:33 am

    Hi Scott, 

    My name is Hoan. I posted on my board 2 days ago on my board. Now I create this post so that you could help me more.

    Briefly information about me: 

    Age 24 

    weight: 167 pounds 

    Height: 172 cm (67.7 inches)
    Body fat: 26% (measured on August) - especially a lot of fat in belly and

    Daily food macro i have measured again: 170g protein, 50g fats, 210g carb , around 2100 calories

    My current routine:
    Monday: Upper - 2 exercises for chest, 2 for shoulder, 2 for back (lat pull down and seated cable low row), 1 bicep and 1 tricep
    Tuesday: Lower - Squat, deadlift, leg press, lunges, calf raise, 2 exercise for abs 
    Wednesday: off
    Thursday: Upper again 
    Tuesday: Lower again
    Saturday and Sunday off 


    My main purpose is losing the fat percentage (under 20%) so that the fat in my belly could disappear (or smaller). 
    My second purpose is stronger and keep fit - since my health is really weak, i used to have problems with my stomach. 

    Can you take a look and help me on this?
    Should i just focus on losing fat first and build muscle later? 
    Or do 2 of them simultaneously ?

  • Posted On: 10-02-19, 7:54 am (EDT) #2

    Advice on programs to reach goal

    October 2, 2019, 7:54 am

    Hey Duong!

     

    Are you opposed to trying one of my programs? If your goal is to tighten up and build muscle, you should be starting with my Push, Pull, Legs program honestly.

     

    I just need more information from you in terms of whether or not you can do all the exercises in your gym and how much time you have in the gym.

     

    MONTH 1 of the program involves doing some circuits at home, and that will help you with fat loss / staying lean while building muscle as you begin this journey.

     

    Please take a look at the program and let me know.

     

    Also, I think your MACROS are ok for now. But we need to monitor them and make the following changes.

     

    If you notice muscle growth: do nothing.

    If you are noticing fat gain: reduce carbs to closer to 180 - 200g and boost fat a bit... closer to 65 grams

     

    Let's help you reach your goals!

  • Posted On: 10-02-19, 11:38 am (EDT) #3

    Advice on programs to reach goal

    October 2, 2019, 11:38 am

    Hi Scott,

    Thanks for giving me advice.

    For your question: I have around 90 minutes - 120 minutes in gym.
    I have just take a look at the Push, Pull, Legs (PPL) program.
    It seems fine for me since most of the exercises except seated calf raise and prone leg curl - there is no machine like this in my gym.
    I just have some question about the schedule:

    1/ According to the program PPL, I have to trained 5 days continously per week. So in case i can't train on Tuesday or miss 1-2 days in the series 5 days, can i do again on the next day or just follow the program and miss that day?
    2/ About the low to high cable fly, is it better if i perform incline dumbell fly?
    3/ How about the Full body evolution program? Is it suitable for me?

    Thanks Scott.

  • Posted On: 10-06-19, 9:47 am (EDT) #4

    Advice on programs to reach goal

    October 6, 2019, 9:47 am

    Hi Scott,

    I have just tried Day 1 of the program Push - Pull - Legs

    1/ I try to follow exactly what you told in the program. However, maybe it is the first time i try some exercises in the program so i waste a lot ot time to perfrom it correctly. It costs me more than 90 minuets to finish 80-90% of the program for day 1. When it comes to abs exercises ( the last two), i am so tired and could not perform fully the exercises.
    How can i fix this probelm? I have seen one of you video said that do not train in long hours (90 minuets is best)

    2/ For day 1 - push A: I don't see any exercises for biceps but i feel really pain in biceps after workout - might i perform low-to-high cable wrongly or anything else?

    3/ About sleeping hours: do i need to take enough 8 hour of sleeping or 6 hour is ok?

    Thanks Scott

  • Posted On: 10-07-19, 9:15 pm (EDT) #5

    Advice on programs to reach goal

    October 7, 2019, 9:15 pm
    Posted by: duongkhaihoan

    Hi Scott,

    I have just tried Day 1 of the program Push - Pull - Legs

    1/ I try to follow exactly what you told in the program. However, maybe it is the first time i try some exercises in the program so i waste a lot ot time to perfrom it correctly. It costs me more than 90 minuets to finish 80-90% of the program for day 1. When it comes to abs exercises ( the last two), i am so tired and could not perform fully the exercises.
    How can i fix this probelm? I have seen one of you video said that do not train in long hours (90 minuets is best)

    2/ For day 1 - push A: I don't see any exercises for biceps but i feel really pain in biceps after workout - might i perform low-to-high cable wrongly or anything else?

    3/ About sleeping hours: do i need to take enough 8 hour of sleeping or 6 hour is ok?

    Thanks Scott

    Hey man!

     

    Let me answer all your questions here. I was out of town for a few days. sorry for the slight delay.

     

    1. you can switch out PRONE LEG CURL for SEATED LEG CURL and do STANDING CALF RAISE instead of SEATED. You can even use a smith machine for the STANDING Calf Raise.

     

    2. According to the program PPL, I have to trained 5 days continously per week. So in case i can't train on Tuesday or miss 1-2 days in the series 5 days, can i do again on the next day or just follow the program and miss that day?

    - If you miss a day, just pick up the next workut when you can go to the gym. Don't "skp a workout" always keep the same flow of performing the routines. However, if its a circuit.. skip that and go to the next workout.. either Push - Pull or Legs.. those are the most important.


    3. About the low to high cable fly, is it better if i perform incline dumbell fly?

    - If you wuld like to switch to dumbbell, that is ok!


    4. How about the Full body evolution program? Is it suitable for me?

    - Either program is suitable. Just comes down to how much time you have and what your main goal is. PPL will build both size and strength. Full body will still build strength, but the main goal is building muscle.

     

    5. I try to follow exactly what you told in the program. However, maybe it is the first time i try some exercises in the program so i waste a lot ot time to perfrom it correctly. It costs me more than 90 minuets to finish 80-90% of the program for day 1. When it comes to abs exercises ( the last two), i am so tired and could not perform fully the exercises. How can i fix this probelm? I have seen one of you video said that do not train in long hours (90 minuets is best)

    - Expect the first few times of the program to take a bit longer as you are learning the exercises and figuring out your weights. It's ok if you go longer than 90 minutes, because you are not doing 90+minutes of hardcore training. A Lot of the extra time is form correction and adjusting your weights. If you are too tired at the end of your workouts to train abs, you could move them to yourr circuit days. Perform them after the ciruits. But as your body gets stronger you will have the time and energy to complete everything.

    6. For day 1 - push A: I don't see any exercises for biceps but i feel really pain in biceps after workout - might i perform low-to-high cable wrongly or anything else?

    - You should expect to feel muscle strains all over your body as you are new to this type of training. For example, you are not "curling" when doing the cable flys, but your biceps are still flexed as you perform the movement to help stabilize your arms. As you get stronger, you won't be sore sore from stuff like this.

    7. About sleeping hours: do i need to take enough 8 hour of sleeping or 6 hour is ok?

    - Obviously more sleep is better, but you need to just work with what you can. If you can't get 8 hours of sleep, just make sure you really listen to your body. for example, if you feel super tired and run down.. Take a day off to rest, hydrate and eat. fitness is all about learning your body and as you continue to train you will learn a lot!

     

    Also, keep in mind you can upload videos to YOUTUBE and then paste them here if you would like me to see your FORM on exercises. There is a section here in PLATINUM+ on the main page for FORM videos! Check it out!

     

    Chat soon!

     

    - Scotta

     

  • Posted On: 10-08-19, 12:10 am (EDT) #6

    Advice on programs to reach goal

    October 8, 2019, 12:10 am

    Thank you so much.

    I have read all the answers - it is really helpful for me.

    Also, i have spent last night to watch the series you made about "meal plan and nutrition" on your youtube channel. It was really really interesting bro.

    i have noticed several problems after watching your video about meal plan and mistakes why i cannot grow muscle and not losing fat (my body fat percentage increased drammatically since the recent 2 years when i started to go to gym):

    1/ I don't eat enough - the total calories i take everyday (even on rest and work out day) is around 1400 - 1600 - it is no way near enough (should be 2500-2800 calories for my BMI calculated). So like you said in your video in 2016 - 2017, it will create some fat just to keep my body in normal and supply energy -> hence I GAIN A LOT OF FAT , NOT MUSCLE GROWTH

    2/ Eat shitty food like fried chicken or hamburger since i want to get enough calories but do not know what to eat, so i chose these junk food because it quite fast and convenience => as a result, i miss a vast amount of protein and good carb, fat.

    3/ Not tracking macro of food i take everyday => so i cannot balance diet with the amount of protein and fat i needed.

    4/ Not following exactly the programs and do not have enough energy to do full work out for 1 day - so i lack a lot of exercises (especially for abs and HIIT)

    Hence, after many months, i felt really disappointed and stress since i go to gym a lot, waste a lot amound of money for gym memmbership and stupid things in gym, but see no result except fat gainning.


    I HAVE DECIDED TO START WORK OUT AGAIN WITH YOUR PROGRAM PUSH - PULL - LEGS
    and also keep track STRICTLY on MEAL PLAN and MACRO, NUTRITION, FOOD I take every day.

     

    Hope to see some small good result after 12 weeks of the program PPL.

    Thanks Scott a lot.

  • Posted On: 10-10-19, 4:52 pm (EDT) #7

    Advice on programs to reach goal

    October 10, 2019, 4:52 pm
    Posted by: duongkhaihoan

    Thank you so much.

    I have read all the answers - it is really helpful for me.

    Also, i have spent last night to watch the series you made about "meal plan and nutrition" on your youtube channel. It was really really interesting bro.

    i have noticed several problems after watching your video about meal plan and mistakes why i cannot grow muscle and not losing fat (my body fat percentage increased drammatically since the recent 2 years when i started to go to gym):

    1/ I don't eat enough - the total calories i take everyday (even on rest and work out day) is around 1400 - 1600 - it is no way near enough (should be 2500-2800 calories for my BMI calculated). So like you said in your video in 2016 - 2017, it will create some fat just to keep my body in normal and supply energy -> hence I GAIN A LOT OF FAT , NOT MUSCLE GROWTH

    2/ Eat shitty food like fried chicken or hamburger since i want to get enough calories but do not know what to eat, so i chose these junk food because it quite fast and convenience => as a result, i miss a vast amount of protein and good carb, fat.

    3/ Not tracking macro of food i take everyday => so i cannot balance diet with the amount of protein and fat i needed.

    4/ Not following exactly the programs and do not have enough energy to do full work out for 1 day - so i lack a lot of exercises (especially for abs and HIIT)

    Hence, after many months, i felt really disappointed and stress since i go to gym a lot, waste a lot amound of money for gym memmbership and stupid things in gym, but see no result except fat gainning.


    I HAVE DECIDED TO START WORK OUT AGAIN WITH YOUR PROGRAM PUSH - PULL - LEGS
    and also keep track STRICTLY on MEAL PLAN and MACRO, NUTRITION, FOOD I take every day.

     

    Hope to see some small good result after 12 weeks of the program PPL.

    Thanks Scott a lot.

    Glad you found the meal plan and nutrition video helpful man! In answer to your points you found after watching the video...

     

    1. You're spot on man! You definitely need to add some more calories into your diet if you want to maximize your muscle gain! At this point your body is probably holding onto as much fat as it can because it's not getting enough calories, so once you can start slowly increasing that number (don't just go from 1400 calories to 2800 calories over the course of one day), you will start to notice big changes! Try increasing your calorie intake by 200 - 300 every 3 - 4 days. Over the course of 10 - 14 days you should be at a point where you're properly in a surplus!

     

    2. Very true, all of that junk isn't going to give you much in terms of micronutrients either - it's OK to have it now and then, in moderation, but maybe keep it to a cheat meal once or twice per week!

     

    3. Tracking is important so you know what you're getting, for sure!

     

    4. Once you start eating enough food, that will give you more energy so you can get through your workouts much better!

     

    I can understand how it's been frustrating but at least you've figured out all of these things on your own man! Shows that you are really determined to get on track, I like that!

     

    The PPL program will bring you amazing results man! If you can get that diet under control the transformation will be AWESOME!! Can't wait to see all the progress you make man! Let's get those gains!

     

    - Scott

  • Posted On: 10-10-19, 5:40 pm (EDT) #8

    Advice on programs to reach goal

    October 10, 2019, 5:40 pm

    Hey scott I having trouble doing the only two chest workout series especially the chest dip I can't perform both varitians you showed but i have had great gains from doing the incline dumb bell bench, but i want to know what workjout should substitute it for.

  • Posted On: 10-11-19, 12:09 pm (EDT) #9

    Advice on programs to reach goal

    October 11, 2019, 12:09 pm

    Hi Scott,

    I have just finished the Circuit B in the first 4 days of trainning.
    It seems that I do the work out quite bad on the HIIT day (Circuit A and B). I just able to perform around 50-60% of your program.
    Is it fine for a newbie like me? And this can be improved week by week?
    Or do i need any adjustment?

    And about the meal plan: If i drink 3l of tea every day, is it counted as drinking enough water?

    Thanks Scott.

  • Posted On: 10-11-19, 4:05 pm (EDT) #10

    Advice on programs to reach goal

    October 11, 2019, 4:05 pm
    Posted by: duongkhaihoan

    Hi Scott,

    I have just finished the Circuit B in the first 4 days of trainning.
    It seems that I do the work out quite bad on the HIIT day (Circuit A and B). I just able to perform around 50-60% of your program.
    Is it fine for a newbie like me? And this can be improved week by week?
    Or do i need any adjustment?

    And about the meal plan: If i drink 3l of tea every day, is it counted as drinking enough water?

    Thanks Scott.

    There's nothing wrong with that bro, as a newbie it will be extra challenging, but as long as you are pushing yourself as hard as possible, that's what I really care about! And yes over time, the more you do this program and the workouts, you will get better at it with more strength and more endurance.

     

    A couple of things you can do though - you can increase the rest time to 60 seconds for now, but slowly work on reducing it over time. You can also maybe start at say 8 reps rather than 10 reps to reverse pyramid down from, but again, try to improve that every week or two so that you can get up to doing 10 reps from the very beginning of the workout.

     

    Ideally I would say maybe reduce the tea a little bit and focus on getting more regular water in - tea isn't a bad option by any means, but regular water is going to be the best thing for you so if you could maybe do half and half for a start, or 1L of water and 2L of tea that would be good!

     

    - Scott

  • Posted On: 10-11-19, 4:08 pm (EDT) #11

    Advice on programs to reach goal

    October 11, 2019, 4:08 pm
    Posted by: eaquino

    Hey scott I having trouble doing the only two chest workout series especially the chest dip I can't perform both varitians you showed but i have had great gains from doing the incline dumb bell bench, but i want to know what workjout should substitute it for.

    If you can't do either variation of the chest dip then definitely go for the incline dumbbell bench press. But it would still be a good idea to work on being able to do dips so maybe once a week, try starting your chest workout with them so that you can have a go at them before you fatigue your chest with other movements.

     

    Start with the bench version and controlling the negative, then work up to regular dips on a dip station - possibly even look into getting some resistance bands that you can use for extra support once you move up to regular dips!

     

    - Scott

  • Posted On: 10-17-19, 12:33 pm (EDT) #12

    Advice on programs to reach goal

    October 17, 2019, 12:33 pm

    Hi Scott,

    I have finished 2 weeks of the program PPL.
    In week 2, the time I spent in gym for pull – push – leg have decreased to around 1 hour and 45 minutes – included the abs.
     I still think that I did not work so effectively on circuit day (better than firstweek)

    I have 2 questions after 2 weeks:

    1/ when I perform ab pull down – I didn’t feel anything with ab, I just have feeling with my lower back. Somebody in the gym told me that because I have a lot of fat in my abs and belly so I could not feel in abs when I do the ab pulldown, is it correct? Can I do any other exercises instead?
    2/ Is it ok if I skip 2 weeks of month 1 and jump directly to week 1 of month 2 so that I could train entire body, and train each muscle group twice a week?

    Sorry for disturbing you on your birthday.
     Happy birthday to you, Scotta.

  • Posted On: 10-17-19, 3:38 pm (EDT) #13

    Advice on programs to reach goal

    October 17, 2019, 3:38 pm
    Posted by: duongkhaihoan

    Hi Scott,

    I have finished 2 weeks of the program PPL.
    In week 2, the time I spent in gym for pull – push – leg have decreased to around 1 hour and 45 minutes – included the abs.
     I still think that I did not work so effectively on circuit day (better than firstweek)

    I have 2 questions after 2 weeks:

    1/ when I perform ab pull down – I didn’t feel anything with ab, I just have feeling with my lower back. Somebody in the gym told me that because I have a lot of fat in my abs and belly so I could not feel in abs when I do the ab pulldown, is it correct? Can I do any other exercises instead?
    2/ Is it ok if I skip 2 weeks of month 1 and jump directly to week 1 of month 2 so that I could train entire body, and train each muscle group twice a week?

    Sorry for disturbing you on your birthday.
     Happy birthday to you, Scotta.

    Hey man!!!  Was just thinking about you yesterday!

    Sounds like you are really hitting your stride with the workouts! Love it! Keep up the great work!

    Also, if you have any questions on FORM. Just upload a video of you doing any exercise to your YOUTUBE CHANNEL and upload it as UNLISTED. then paste the link here and it will only be visible on this page!

    Your Questions:


    1. When I perform ab pull down – I didn’t feel anything with ab, I just have feeling with my lower back. Somebody in the gym told me that because I have a lot of fat in my abs and belly so I could not feel in abs when I do the ab pulldown, is it correct? Can I do any other exercises instead?
    - Sounds like you may not be going into proper FLEXION and EXTENSION which is VERY common with this exercise. This video will help eliminate any and all mistakes you could be making!



    2. Is it ok if I skip 2 weeks of month 1 and jump directly to week 1 of month 2 so that I could train entire body, and train each muscle group twice a week?

    - If you feel like you are ready for it, GO FOR IT MAN!!  Just be sure to adjust calories.  I would try to add 200 - 300 to make up for the added work and see how you feel.  


    Try these macros!

    TOTAL CALORIES: 2,385

    Protein: 200g

    Fat: 65g 

    Carb: 250g

     
    and thank you for the birthday wishes!! Gonna be 35 tomorrow!!!!!

  • Posted On: 10-18-19, 10:41 pm (EDT) #14

    Advice on programs to reach goal

    October 18, 2019, 10:41 pm

    Hi Scott,

    Sorry for asking you this post. Hope it would not make you feel angry.
    I am ready for month 2 of your program PPL and I realize that in the gym I have membership right now, they don’t have some equipment that could be suitable for performing all the exercises. I am trying to change the gym now but that could not happen for the next 3 months.

    Therefore, I have watched some of your videos, take a look at month 3 of your PPL program, and make some changes for the exercise. Could you take a look and see whether it is fine or not?

    • Push day:
      1. Exercise 1: Barbell Bench Press - 5 set – 7 7 6 4 3 reps – rest 2-3 minutes
      2. Exercise 2: Barbell Wide – Grip Bench Press AMRAP – 1 set – 20-30 reps
      3. Exercise 3: Overhead press – 4 set – 8-10 reps – rest 60 seconds
      4. Exercise 4: Seated Dumbbell Overhead Extension – 4 set – 8-10 reps – rest 60 seconds
      5. Exercise 5: Dumbbell Fly On bench – 5 set – 8 – 10 reps – rest 30s
      6. Exercise 6: Reverse Pulldown – 5 set - 8 – 10 reps – rest 30s
      7. Exercise 7: Dumbbell Lateral Raise - 5 set - 8 – 10 reps – rest 30s
      8. Exercise 8: Leg lift – 5 set – 20-30 reps
      9. Exercise 9: Ab Pulldown – 5 set – 30 reps  

    • Pull day:             
      1. Exercise 1: Rack -Pull - 5 set – 7 7 6 4 3 reps – rest 2-3 minutes
      2. Exercise 2: Deficit Deadlift AMRAP – 1 set – 20-30 reps
      3. Exercise 3: Pendlay Row – 4 set – 8-10 reps – rest 60 seconds
      4. Exercise 4: Spider Curl – 4 set – 8-10 reps – rest 60 seconds
      5. Exercise 5: Face pull – 5 set – 8 – 10 reps – rest 30s
      6. Exercise 6: Reverse Lat Pull-down – 5 set - 8 – 10 reps – rest 30s
      7. Exercise 7: Dumbbell Shrug - 5 set – 10-15 reps – rest 30s
      8. Exercise 8: Wood Chopper – 5 set – 15 per side
      9. Exercise 9: Standing Dumbbell Oblique Crunch – 5 set – 20 per side

    • Leg day:
      1. Exercise 1: Barbell Squat - 5 set – 7 7 6 4 3 reps – rest 2-3 minutes
      2. Exercise 2: Barbell Squat AMRAP – 1 set – 20-30 reps
      3. Exercise 3: Front Squat – 4 set – 8-10 reps – rest 60 seconds
      4. Exercise 4: Romanian Deadlift – 4 set – 8-10 reps – rest 60 seconds
      5. Exercise 5: Bulgarian Split Squat – 5 set – 8 – 10 reps per side – rest 30s
      6. Exercise 6: Seated leg curl – 5 set - 8 – 10 reps – rest 30s
      7. Exercise 7: Leg Press - 5 set – 10-15 reps – rest 30s
      8. Exercise 8: Barbell calf raise – 5 set – 20 reps – rest 30s


    I will follow this program for the next 3 months as: Push day – Pull day – Leg day – Rest or Circuit – Push day – Pull day – Leg day. Is it fine?

    Thanks Scott

  • Posted On: 10-22-19, 5:50 pm (EDT) #15

    Advice on programs to reach goal

    October 22, 2019, 5:50 pm
    Posted by: duongkhaihoan

    Hi Scott,

    Sorry for asking you this post. Hope it would not make you feel angry.
    I am ready for month 2 of your program PPL and I realize that in the gym I have membership right now, they don’t have some equipment that could be suitable for performing all the exercises. I am trying to change the gym now but that could not happen for the next 3 months.

    Therefore, I have watched some of your videos, take a look at month 3 of your PPL program, and make some changes for the exercise. Could you take a look and see whether it is fine or not?

    • Push day:
      1. Exercise 1: Barbell Bench Press - 5 set – 7 7 6 4 3 reps – rest 2-3 minutes
      2. Exercise 2: Barbell Wide – Grip Bench Press AMRAP – 1 set – 20-30 reps
      3. Exercise 3: Overhead press – 4 set – 8-10 reps – rest 60 seconds
      4. Exercise 4: Seated Dumbbell Overhead Extension – 4 set – 8-10 reps – rest 60 seconds
      5. Exercise 5: Dumbbell Fly On bench – 5 set – 8 – 10 reps – rest 30s
      6. Exercise 6: Reverse Pulldown – 5 set - 8 – 10 reps – rest 30s
      7. Exercise 7: Dumbbell Lateral Raise - 5 set - 8 – 10 reps – rest 30s
      8. Exercise 8: Leg lift – 5 set – 20-30 reps
      9. Exercise 9: Ab Pulldown – 5 set – 30 reps  

    • Pull day:             
      1. Exercise 1: Rack -Pull - 5 set – 7 7 6 4 3 reps – rest 2-3 minutes
      2. Exercise 2: Deficit Deadlift AMRAP – 1 set – 20-30 reps
      3. Exercise 3: Pendlay Row – 4 set – 8-10 reps – rest 60 seconds
      4. Exercise 4: Spider Curl – 4 set – 8-10 reps – rest 60 seconds
      5. Exercise 5: Face pull – 5 set – 8 – 10 reps – rest 30s
      6. Exercise 6: Reverse Lat Pull-down – 5 set - 8 – 10 reps – rest 30s
      7. Exercise 7: Dumbbell Shrug - 5 set – 10-15 reps – rest 30s
      8. Exercise 8: Wood Chopper – 5 set – 15 per side
      9. Exercise 9: Standing Dumbbell Oblique Crunch – 5 set – 20 per side

    • Leg day:
      1. Exercise 1: Barbell Squat - 5 set – 7 7 6 4 3 reps – rest 2-3 minutes
      2. Exercise 2: Barbell Squat AMRAP – 1 set – 20-30 reps
      3. Exercise 3: Front Squat – 4 set – 8-10 reps – rest 60 seconds
      4. Exercise 4: Romanian Deadlift – 4 set – 8-10 reps – rest 60 seconds
      5. Exercise 5: Bulgarian Split Squat – 5 set – 8 – 10 reps per side – rest 30s
      6. Exercise 6: Seated leg curl – 5 set - 8 – 10 reps – rest 30s
      7. Exercise 7: Leg Press - 5 set – 10-15 reps – rest 30s
      8. Exercise 8: Barbell calf raise – 5 set – 20 reps – rest 30s


    I will follow this program for the next 3 months as: Push day – Pull day – Leg day – Rest or Circuit – Push day – Pull day – Leg day. Is it fine?

    Thanks Scott

    Yeah man that is totally fine I'm not angry at all haha! Although I have a few questions for you as well...


    On your PUSH day, why did you include the overhead press instead of the seated dumbbell press? I'm guessing you have a seat because you are still doing the seated dumbbell overhead extension? There's nothing wrong with making that change, just curious as to why 😁 


    On your PULL day, why did you take out the Zottman curls?


    On your LEG day, why did you swap good mornings out for a leg curl? Is this one possibly because of a form issue? Again, it's not a bad thing to make that change, just wondering what the reasoning is!

  • Posted On: 10-22-19, 8:43 pm (EDT) #16

    Advice on programs to reach goal

    October 22, 2019, 8:43 pm

    Yeah Scott,

      1/ Push day: HAHA the reason is that I have watched your video about shoulders, and I think that overhead press would be better so I decide to replace seated dumbbell press by overhead press

    2/ Pull day: Sorry, don’t take it out, just a wrong typing mistake

    3/ Leg day: Yes, you are totally correct. Main reason is about the form. And I think I already trained hamstrings in Romanian deadlift so I might not need good morning.

    Is it fine or I need to keep the seated dumbbell press and good morning?
    By the way, I see you do nuclei training for biceps, trap and abs, could I follow you and do 100-200 reps of floor crunching everyday for the next 30 days?

    Thanks Scott

     

  • Posted On: 10-23-19, 4:46 pm (EDT) #17

    Advice on programs to reach goal

    October 23, 2019, 4:46 pm
    Posted by: duongkhaihoan

    Yeah Scott,

      1/ Push day: HAHA the reason is that I have watched your video about shoulders, and I think that overhead press would be better so I decide to replace seated dumbbell press by overhead press

    2/ Pull day: Sorry, don’t take it out, just a wrong typing mistake

    3/ Leg day: Yes, you are totally correct. Main reason is about the form. And I think I already trained hamstrings in Romanian deadlift so I might not need good morning.

    Is it fine or I need to keep the seated dumbbell press and good morning?
    By the way, I see you do nuclei training for biceps, trap and abs, could I follow you and do 100-200 reps of floor crunching everyday for the next 30 days?

    Thanks Scott

     

    Well it's fine to switch the dumbbell press for a dumbbell press. Though a dumbbell press can be better for a bit more range of motion and ideally a bit more muscle growth. Not to say the barbell overhead press is bad though. Maybe mix and match them each week?


    As for the good mornings, I would keep them there if you can. You can always post a video of your form here in the PLATINUM+ @forums so I can take a look and help you with it!


    Yeah man you could definitely follow me with that! I am loving the nuclei overload training and my abs have been feeling nice and tight with the floor crunches every day!

  • Posted On: 10-24-19, 2:19 am (EDT) #18

    Advice on programs to reach goal

    October 24, 2019, 2:19 am

    Thanks Scott.

    I will follow what you said and update you soon.

  • Posted On: 10-24-19, 1:11 pm (EDT) #19

    Advice on programs to reach goal

    October 24, 2019, 1:11 pm
    Posted by: duongkhaihoan

    Thanks Scott.

    I will follow what you said and update you soon.

    I am looking forward to the update!!

  • Posted On: 10-31-19, 12:14 pm (EDT) #20

    Advice on programs to reach goal

    October 31, 2019, 12:14 pm

    Hi Scott,

    My working schedule has changed, so I just able to go to gym 3-4 times per week.

    The point is that Push-Pull-Legs requires 6 days/week to train each muscle group twice a week.

    Should I keep training on PPL 3 days/week or switching to Full-body evolution program?

  • Posted On: 11-05-19, 7:51 pm (EST) #21

    Advice on programs to reach goal

    November 5, 2019, 7:51 pm
    Posted by: duongkhaihoan

    Hi Scott,

    My working schedule has changed, so I just able to go to gym 3-4 times per week.

    The point is that Push-Pull-Legs requires 6 days/week to train each muscle group twice a week.

    Should I keep training on PPL 3 days/week or switching to Full-body evolution program?

    Hey Duong, we can definitely switch to FBE, do you need me to help you adjust any of the exercises?  


    As for the schedule of FBE, I would do, UPPER, LOWER, REST, UPPER, LOWER, REST and repeat that schedule


    Let me know!

  • Posted On: 11-05-19, 8:24 pm (EST) #22

    Advice on programs to reach goal

    November 5, 2019, 8:24 pm

    Can you tell me clearly about how you split the exercises so that i would do like you said: Upper, Lower, rest, Upper, lower, rest?


    Since i just see 3 days in schedule and might be changed to 5 days if we split abs 

  • Posted On: 11-08-19, 11:17 am (EST) #23

    Advice on programs to reach goal

    November 8, 2019, 11:17 am
    Posted by: duongkhaihoan

    Can you tell me clearly about how you split the exercises so that i would do like you said: Upper, Lower, rest, Upper, lower, rest?


    Since i just see 3 days in schedule and might be changed to 5 days if we split abs 

    Hey Duong!  I made a mistake, sorry for the confusion.  You dont have to do anything.  FBE doesnt involve upper lower splits.  Not sure why I was thinking that!


    Just follow the calendar you can download with FBE and you will be doing exactly what you need to each day!


    have you started the program yet?

  • Posted On: 11-08-19, 11:56 pm (EST) #24

    Advice on programs to reach goal

    November 8, 2019, 11:56 pm

    Not yet Scott,

    I had a business trip during last weeks and lied on bed because of heavy sick for 3 days,
     I really want to go to gym but I can’t breathe normally and very low energy , so I decide to take a week  off and will start FBE next Monday.  

    Hope it would be fine soon.

  • Posted On: 11-13-19, 4:40 pm (EST) #25

    Advice on programs to reach goal

    November 13, 2019, 4:40 pm
    Posted by: duongkhaihoan

    Not yet Scott,

    I had a business trip during last weeks and lied on bed because of heavy sick for 3 days,
     I really want to go to gym but I can’t breathe normally and very low energy , so I decide to take a week  off and will start FBE next Monday.  

    Hope it would be fine soon.

    Hey Duong!


    Checking in to see how you are feeling my friend!  Hope you are back on the grind!

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