Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[gr8whitetrukker]

Front squats make me feel like a gargoyle that's infested with rabies
This is all

 

[Docd187123]

Front squats make me feel like a gargoyle that's infested with rabies
This is all

Front squats make me feel like I'm swimming in a huge batch of brownie batter.....naked with my favorite porn star

 

[Oregongearhead]

Front squats make me feel like Im looking over the edge of a tall building . The front weight force trys to pull me forward when I descend down...

 

[Xlgx]

Front squats make me feel like Im looking over the edge of a tall building . The front weight force trys to pull me forward when I descend down...

Ever try them on the smith machine? Much better feeling with laser like set up and precision

 

[jaymaximus]

Ever try them on the smith machine? Much better feeling with laser like set up and precision

This fella said smith machine. Lmao.

 

[Oregongearhead]

This fella said smith machine. Lmao.

I know Smith machine . But I believe they have their uses . I love to work calves and presses with the Smith . And the front squats are easier , but you do lose the balance component with the Smith on front squats.

 

[RingMeister01]

Front squats make me feel like Im looking over the edge of a tall building . The front weight force trys to pull me forward when I descend down...

Keep your chest up and eyes forward. That'll keep the weight on your heels.


Sent from my iPhone using Tapatalk

 

[Xlgx]

WC, how would this program look if condensed to three days a week of training?

 

[gr8whitetrukker]

I know Smith machine . But I believe they have their uses . I love to work calves and presses with the Smith . And the front squats are easier , but you do lose the balance component with the Smith on front squats.

I can squat 660 on the smith machine
Bwahahaha

 

[ErikR]

@gr8whitetrucker. How does this program compare to others as far as body composition? I tried it for a week and dropped it. I didn't give it enough time to work, but the reason for dropping it was, I didn't feel like it gave enough work on each muscle. I left the gym feeling like I didn't do enough. I know the pump is not a determining factor of a good workout, but I think there are physiological benifits to it. I'm not knocking the program at all. I'm going to give it another shot, just curious because I know you had the same issues.

 

[gr8whitetrukker]

@gr8whitetrucker. How does this program compare to others as far as body composition? I tried it for a week and dropped it. I didn't give it enough time to work, but the reason for dropping it was, I didn't feel like it gave enough work on each muscle. I left the gym feeling like I didn't do enough. I know the pump is not a determining factor of a good workout, but I think there are physiological benifits to it. I'm not knocking the program at all. I'm going to give it another shot, just curious because I know you had the same issues.

Idk...what do you think?
Just a small nugget I'll throw out there. This is just what it did to my legs

 

[bdub22]

Idk...what do you think?
Just a small nugget I'll throw out there. This is just what it did to my legs
View attachment 46862

Nice legs trukk...... no homo lol

 

[gr8whitetrukker]

Nice legs trukk...... no homo lol

 

[ErikR]

Idk...what do you think?
Just a small nugget I'll throw out there. This is just what it did to my legs

It's

 

[ErikR]

It's

It's definatly working for you. Great job.

 

[turcao]

WC, how would this program look if condensed to three days a week of training?

There are a couple ways to handle this. I can't give you any assurances of success since I haven't tried it but applying similar methodologies, you could:

Reduce variety: Use a smaller lift selection if you want to only do 3 days a week. Something like Front Squat, RDL, Weighted Pullups, Incline. This will ensure that each lift gets hit 3x a week, whereas doing an A/B setup like I have indicated in the OP with only 3-4 days a week will have much less frequency. You could still do it but progress will be slower.

In theory a 3 day setup could look something like this.

Example:

Monday:
Front Squat 3x8
RDL 3x8
Weighted Pullups 3x8
Incline 3x8

(reduce amount of accessory work performed since that is a shit load of single session work already, maybe just do something like tricep pressdown, dumbbell lateral raise, rows, reverse flies, prone y-raises)

and then just do the same for Wednesday and Friday undulating between the intensity and volume requirements I indicated in the OP.

You will still need to deload though because weekly INOL for each lift will still be very high.

However, the setup I indicated in the OP will be superior for size gains for intermediate/advanced lifters. This is because of a few reasons, one is that you are doing more overall work in the 6 day week setup since there are more lifts in the rotation, MPS will remain spiked for longer since you are training almost everyday with almost every muscle coming into use each day, and variety is a little bit higher.

But the 3 day a week setup would still be considered a hypertrophy routine, but the SINGLE LIFT weekly volume requirements is still setup for intermediate / advanced lifters and I think those guys will see more results from the 6 day a week routine.

I'll make a separate post addressing recovery.

 

[Docd187123]

I know Smith machine . But I believe they have their uses . I love to work calves and presses with the Smith . And the front squats are easier , but you do lose the balance component with the Smith on front squats.

Of course smith machines have their uses. They make a great place to sit on to catch your breath between sets and they can hold a jacket or hoodie with the best of them.

 

[Eman]

Of course smith machines have their uses. They make a great place to sit on to catch your breath between sets and they can hold a jacket or hoodie with the best of them.

Best place to sit at my gym is the bench that faces the rear of the Smith machine... all the ladies use it for squats.

 

[D-max]

The thing I love about the Smith machine at the gym I go to is it faces the squat rack, and usually there's a girl using it. Nice motivation when I'm doing squats, and best part is I never have to wait to use the squat rack.

 

[weighted chinup]

@gr8whitetrucker. How does this program compare to others as far as body composition? I tried it for a week and dropped it. I didn't give it enough time to work, but the reason for dropping it was, I didn't feel like it gave enough work on each muscle. I left the gym feeling like I didn't do enough. I know the pump is not a determining factor of a good workout, but I think there are physiological benifits to it. I'm not knocking the program at all. I'm going to give it another shot, just curious because I know you had the same issues.

The reason you might have felt this way though is because a lot of lifters are used to spending an entire session hammering just one muscle group. Of course they will get a better pump in their arms if they spent an hour training just their bi's but they will not grow as much as this routine, I am confident in saying this.

Unfortunately I can't fix this, but I don't feel that it's a problem really. You will be getting much better growth and strength gains on this routine. It simply requires a lifter to be pragmatic with how they handle their training. On that note, I would say the hardest pill to swallow for most would be the scheduled deload. Nobody wants to take time off despite the fact that it will drive progress to an absurdly beneficial degree.

As far as training for the pump goes - we really don't know to what extent it may benefit growth, but we do know what does definitely drive growth, and that's recruiting and exhausting high threshold motor units, and this routine does a damn good job of that. But training based entirely on the pump is, imo, not optimal. The blood flow = growth theory has been discredited by the Soviets years ago.

But something to consider: lets just go with the assumption that the pump benefits growth - well, wouldn't you agree that having all your muscles pumped pretty much everyday by a reasonable amount will be superior for growth than having 1 muscle really pumped for just 1 day of the week and going completely flat and not being touched for the rest of the week (like on a bro split)?

Food for thought