Strength Training Program

[Englishman88]

1 hour ago, Pseudonym said:

No, I get that. What I mean is that if you're only doing one set per exercise (as per the sample routine), then you might only do 5 working sets total. And that just seems very low volume - even for all you powerlifters!

 

I wouldn't use this program not enough volume for my liking. No way you're gonna get enough pump to stretch the fascia around the muscle. But each to their own if it works it works. 

[PETN]

1 hour ago, Pseudonym said:

No, I get that. What I mean is that if you're only doing one set per exercise (as per the sample routine), then you might only do 5 working sets total. And that just seems very low volume - even for all you powerlifters!

 

Pretty sure youre supposed to do 2 of each excercise. Read article again.

 

"What we do is 2 sets of 15 on everything except for the first exercise of a workout, where we will do one to two warm-ups before our working sets. We then do two sets, sometimes one if it kicks our butts, until we get 15 reps.

 

 

So first excercise you do 4 sets total, 2 of which are warmups. Then 2 sets on all subsequent excercises unless its like deads of some shit then one set if youre fucked after first. 

 

That sample workout thing is wrong saying one set per exercise not the rest of the article.

[donz]

13 hours ago, Pseudonym said:

No, I get that. What I mean is that if you're only doing one set per exercise (as per the sample routine), then you might only do 5 working sets total. And that just seems very low volume - even for all you powerlifters!

Hahah hey dont you put PL into the low volume category buddy! Week 7, bench day 1 this peaking cycle has 17 working sets on bench.. thats not including the warmups and then the accessory work in between and afterwards.  I tend to think we do a fair amount of volume :P!!

[s0lidsnake]

I done the program today and I really enjoyed it. I like the fact that I don't have to spend a long time in the gym :) I done 1 set for all exercises because I had to rest before I hit 15

 

These are some pics of me straight after hitting the gym. I'm flexing in them and the

stomach is flexed haha

 

http://picpaste.com/1-ACiuAhX2.jpgto

http://picpaste.com/2-ARAPT97G.jpg

http://picpaste.com/3-U7b337x5.jpg

http://picpaste.com/4-3XH2Bkbe.jpg

http://picpaste.com/5-qq0XkKOC.jpg

 

Hopefully staying diligent to this program will bring better results. Any tips/advice, please go ahead and post. I'm new to these and want to get as much feed back and advice from more experienced people. I've always just done different random exercises in the gym but now I'm sticking to a program :)

 

Thanks

[PETN]

Did you train triceps?

[s0lidsnake]

9 minutes ago, PETN said:

Did you train triceps?

 

Yeah I would but I just done random exercises., nothing structured.

 

Its been about a year since I have been in the weights room. I just focused on diet at the start of the year and have managed to go from 96kg to 85kg but I love the gym much more because of having a program and getting advice from you guys. Like you explaining clearly how to do the

program properly :D

[s0lidsnake]

I like the program because you don't have to be in the gym for so long....

 

Chest day only consisted of 5 chest exercises where I done rest/pause using a heavy weight and reaching 15 reps as the program says. (6 reps few secs break, 7 reps few secs break than finally 2 reps) .

 

Being in the gym for such a short time, doing 1 set of a heavy weight (to me) for 15 reps for 5 exercises. Would that bring in good results to gain muscle?

[PETN]

Lower your weights a bit and do 2 sets of each excercise.

[s0lidsnake]

11 minutes ago, PETN said:

Lower your weights a bit and do 2 sets of each excercise.

 

Will do for sure. Thanks