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  • Posted On: 01-26-20, 8:04 am (EST) #1

    Rate my program

    January 26, 2020, 8:04 am

    Hey guys I've been trying to go for PRs every week but I've recently been stalling. For example I've stalled a 200 pound bench 44 pound OHP and a 44 pound pull up. I've been thinking of splitting my training into blocks. Week 1 would 4*10 on compounds, week 2 would be a 4*8 on compounds and week 3 would a strength block 5*5.


    Day 1: Bench Press 4*10, Pull Ups 4*10, Incline Dumbbell press 4*10-12 and preacher curl 5*10-12

    Day 2: Squat 4*10,OHP 4*10, RDL 4*10, Lateral raise 5*12-15, Face pull 5*12-15

    Day 3: Incline Bench 4*10, Lat Pull down 5*10-12, Floor press 4*10, T bar row 4*10, Cable Row 5*8-10, Hammer curl 5*10-12

    Day 4: Push Press 4*10, Trap Bar Deadlift 4*10, One arm Dumbbell Press 5*10-12, Walking Lunges, Lateral raise 5*12-15, Triceps Extensions 5*12-15

  • Posted On: 01-27-20, 4:16 pm (EST) #2

    Rate my program

    January 27, 2020, 4:16 pm
    Posted by: zain1221

    Hey guys I've been trying to go for PRs every week but I've recently been stalling. For example I've stalled a 200 pound bench 44 pound OHP and a 44 pound pull up. I've been thinking of splitting my training into blocks. Week 1 would 4*10 on compounds, week 2 would be a 4*8 on compounds and week 3 would a strength block 5*5.


    Day 1: Bench Press 4*10, Pull Ups 4*10, Incline Dumbbell press 4*10-12 and preacher curl 5*10-12

    Day 2: Squat 4*10,OHP 4*10, RDL 4*10, Lateral raise 5*12-15, Face pull 5*12-15

    Day 3: Incline Bench 4*10, Lat Pull down 5*10-12, Floor press 4*10, T bar row 4*10, Cable Row 5*8-10, Hammer curl 5*10-12

    Day 4: Push Press 4*10, Trap Bar Deadlift 4*10, One arm Dumbbell Press 5*10-12, Walking Lunges, Lateral raise 5*12-15, Triceps Extensions 5*12-15

    @zain1221 The first thing I notice is that you're doing at least one pushing movement everyday. You need some time to recover. It's almost like you're doing an upper / full body split.


    A couple of questions...


    1) Are you going for 1RM PRs? For example, is your bench 1RM 200lbs? Or can you bench 200lbs for 10 reps and that's what you're trying to increase? Because if you're trying to increase 1RMs I would suggest some lower rep ranges.


    2) Have you thought about doing a straight full body split (like Full Body Evolution 3 days per week)? Or maybe a PPL split?


    Like I mentioned earlier, you need to give the pushing movements a rest now and then if you want them to keep progressing.

  • Posted On: 01-27-20, 5:05 pm (EST) #3

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    January 27, 2020, 5:05 pm

    My 200 pound is for 5 reps I can't seem to get the 6th. Maybe I'll remove some pushing exercises or I'll go for the PPL programs. But what do you think about the idea of training blocks Scott? For example week 1 4*10 on compounds then week 2 4*8 and then week 3 a strength block of 5*5. Maybe my recent plateaus are because I've been pushing myself with heavy weight every week trying to break PRs. Maybe if I work in high rep ranges it'll benefit me. Currently I've been doing reverse pyramid 1st set of 4-6 reps, 2nd set of 6-8 reps then the 3rd set of 8-10 reps. 

  • Posted On: 01-29-20, 3:41 pm (EST) #4

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    January 29, 2020, 3:41 pm
    Posted by: zain1221

    My 200 pound is for 5 reps I can't seem to get the 6th. Maybe I'll remove some pushing exercises or I'll go for the PPL programs. But what do you think about the idea of training blocks Scott? For example week 1 4*10 on compounds then week 2 4*8 and then week 3 a strength block of 5*5. Maybe my recent plateaus are because I've been pushing myself with heavy weight every week trying to break PRs. Maybe if I work in high rep ranges it'll benefit me. Currently I've been doing reverse pyramid 1st set of 4-6 reps, 2nd set of 6-8 reps then the 3rd set of 8-10 reps. 

    @zain1221 Training blocks like that can be good. Though with your reverse pyramid, if you're trying to increase strength, I would start at a higher rep range and work down to heavier weight. Like how it's set up in my PPL program. Highly recommend you give that a go man. It will give you the rest you need from pushing everyday and one of the key aims with the reverse pyramid there is to increase your max lifts on your compound movements! https://muscularstrength.com/Push-Pull-Legs

  • Posted On: 01-29-20, 6:13 pm (EST) #5

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    January 29, 2020, 6:13 pm

    Thank you for the help Scott. 

  • Posted On: 02-02-20, 4:09 pm (EST) #6

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    February 2, 2020, 4:09 pm
    Posted by: zain1221

    Thank you for the help Scott. 

    @zain1221 You're very welcome!

  • Posted On: 06-08-20, 8:26 am (EDT) #7

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    June 8, 2020, 8:26 am

    Hey Scott, I have tried your full body evolution program and incorporate 2 days of hiit in between the workouts so as to tone my core region. I alter the exercises to dumbbells only as I could not access the gym now (It is closed) and would switch back when I get back to the gym. However, I would like to ask if I should use your full body hiit from the push pull leg program or I should do core specific hiit instead? Please advise thanks a lot!

  • Posted On: 06-11-20, 1:36 pm (EDT) #8

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    June 11, 2020, 1:36 pm
    Posted by: shaunlim19

    Hey Scott, I have tried your full body evolution program and incorporate 2 days of hiit in between the workouts so as to tone my core region. I alter the exercises to dumbbells only as I could not access the gym now (It is closed) and would switch back when I get back to the gym. However, I would like to ask if I should use your full body hiit from the push pull leg program or I should do core specific hiit instead? Please advise thanks a lot!

    Hey Shaun!


    If I were you I would try either Push, Pull Legs or Full Body Evolution.  As for training volume, remember that you are targeting multiple areas (or the full body) so you are not doing 30 working sets total on just one bodypart.  


    As you start to train, your CNS will get stronger and you will be able to train harder.  As a precaution, if you feel like it's too much to start, try reducing all sets on each exercise by (1) for the first few weeks and see how you feel.


    Have you tried any of the workouts yet?

  • Posted On: 06-16-20, 7:44 am (EDT) #9

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    June 16, 2020, 7:44 am

    Hey Scott, I have tried your full body evolution program and incorporate 2 days of hiit in between the workouts so as to tone my core region. I alter the exercises to dumbbells only as I could not access the gym now (It is closed) and would switch back when I get back to the gym. However, I would like to ask if I should use your full body hiit from the push pull leg program or I should do core specific hiit instead? Also, could you recommend me dumbbell exercises to replace those cable exercises in your push pull leg workout if possible? Thanks


    Starting from this week I am changing my routine to push pull legs twice a week and one rest day. I will incorporate hiit on my push days to burn those belly fat and tone my core. Also, I will change back to full body if I feel its too taxing for me to weight train every day and only have one rest day per week. Can I have your advice on how you see my current plan? Thanks a lot!



  • Posted On: 06-17-20, 6:01 pm (EDT) #10

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    June 17, 2020, 6:01 pm
    Posted by: shaunlim19

    Hey Scott, I have tried your full body evolution program and incorporate 2 days of hiit in between the workouts so as to tone my core region. I alter the exercises to dumbbells only as I could not access the gym now (It is closed) and would switch back when I get back to the gym. However, I would like to ask if I should use your full body hiit from the push pull leg program or I should do core specific hiit instead? Also, could you recommend me dumbbell exercises to replace those cable exercises in your push pull leg workout if possible? Thanks


    Starting from this week I am changing my routine to push pull legs twice a week and one rest day. I will incorporate hiit on my push days to burn those belly fat and tone my core. Also, I will change back to full body if I feel its too taxing for me to weight train every day and only have one rest day per week. Can I have your advice on how you see my current plan? Thanks a lot!



    Hey Shaun!


    If you're going specifically for core, then I would just do workouts focused on that, rather than the HIIT workouts that are more full body. I have a few ab routines which you can search for here: https://muscularstrength.com/routine


    For the dumbbell exercises you want as replacements for the PPL program, can you please post on the routines with exactly what those exercises are for each specific routine? Will make it a bit easier!


    Sounds like you've got a good plan man! You're probably already going to do this, but when you're doing your push workout and the HIIT routine on the same day, make sure you do the push workout FIRST, then the HIIT routine either straight after or later in the day, so you can put as much energy towards your push workout as possible!

  • Posted On: 06-18-20, 7:52 am (EDT) #11

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    June 18, 2020, 7:52 am

    Wow thanks for the prompt reply and ur advice on how i should go about doing the workout! You really solve the issue I have been really bothered with thanks!


    I would do as you say, push workout followed by core hiit so that I can put as much energy as possible in it before torching the core haha! Is it ok to do core hiit just twice a week according to my plan and every day just do what I saw in one of your youtube video (Tighten core every hour for as long as I can to get that tightness and stomach vacuum every day)?


    Lastly, what do you mean by post on the routine? Is it posting the exercises that I need alternatives on in the separate workout comment section? Please advise and thanks a lot for your help! Appreciate it!

  • Posted On: 06-18-20, 6:28 pm (EDT) #12

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    June 18, 2020, 6:28 pm
    Posted by: shaunlim19

    Wow thanks for the prompt reply and ur advice on how i should go about doing the workout! You really solve the issue I have been really bothered with thanks!


    I would do as you say, push workout followed by core hiit so that I can put as much energy as possible in it before torching the core haha! Is it ok to do core hiit just twice a week according to my plan and every day just do what I saw in one of your youtube video (Tighten core every hour for as long as I can to get that tightness and stomach vacuum every day)?


    Lastly, what do you mean by post on the routine? Is it posting the exercises that I need alternatives on in the separate workout comment section? Please advise and thanks a lot for your help! Appreciate it!

    Yes twice a week is fine, because you'll also be hitting your abs at the end of some of the PPL workouts so you'll get plenty of volume in for your abs!


    I mean if you can post on each routine where you need alternatives, it will make things easier to manage. For example, on the PUSH-A routine, in the comments section, just post a list of the exercises you need an alternative for. And the same goes for other routines, just post in the comments section of that specific routine.


    Hope that helps!

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