Dual-factor Bodybuilding routine for Intermediate and Advanced lifters

[u2pride]

More intensity.

Are all of your sets on your main lifts just a single rep short of failure (rpe9)? In other words, once you completed rep 8 on 3x8 day, would the next rep (which you obviously don't perform) be a failed rep or a big grinder? They should be, this will mean you will be needing to take adequate rest between sets. The accessory work alone will run you 20-30 minutes I believe. The main work can MAYBE get crushed in 45 minutes if you're on a role, but you're looking at least an hour if not longer.

Yes they are (more or less). My rest on main lifts is 90" and on accessory 60".
In accessory work I couple two exercises without rest, a sort:

Day 1:
Front Squat @ 80% 1RM 3x8 90" rest
Weighted Dips @ 80% 1RM 3x8 90" rest
Weighted Chinup @ 80% 1RM 3x8 90" rest

Leg extensions 3x10 --> Tricep pressdown 3x15 60"
Lying Cable Curl 3x10 --> Reverse flies 3x15 60"

In this way I finish all in 50'

 

[deepsouthiron]

Yes they are (more or less). My rest on main lifts is 90" and on accessory 60".
In accessory work I couple two exercises without rest, a sort:

Day 1:
Front Squat @ 80% 1RM 3x8 90" rest
Weighted Dips @ 80% 1RM 3x8 90" rest
Weighted Chinup @ 80% 1RM 3x8 90" rest

Leg extensions 3x10 --> Tricep pressdown 3x15 60"
Lying Cable Curl 3x10 --> Reverse flies 3x15 60"

In this way I finish all in 50'

I superset some of the accessory work too but on the main lifts i take longer than 90 seconds . Far stronger people than I in this thread have said they only take 90 seconds as well but I find that I take as long as needed on the main lifts (usually a couple of minutes) im able to complete the work and keep progressing

 

[gr8whitetrukker]

I need at least 3 minutes between sets for strength based work

 

[weighted chinup]

Yes they are (more or less). My rest on main lifts is 90" and on accessory 60".
In accessory work I couple two exercises without rest, a sort:

Day 1:
Front Squat @ 80% 1RM 3x8 90" rest
Weighted Dips @ 80% 1RM 3x8 90" rest
Weighted Chinup @ 80% 1RM 3x8 90" rest

Leg extensions 3x10 --> Tricep pressdown 3x15 60"
Lying Cable Curl 3x10 --> Reverse flies 3x15 60"

In this way I finish all in 50'

For hypertrophy I generally like to work quicker rather than slow when it comes to rest but those intensities simply require quite a bit of rest towards the end. 90 seconds isn't egregiously short either for that intensity though depending on the lifter and how strong they are. Honestly a lot of the rest for me is just keeping myself from vomiting or letting my heart rate not be as jacked up.

I'm not sure how long you will be able to keep up with such short rest periods though. Maybe your conditioning is really fantastic now but a year from now or so when you're throwing up even heavier weights, even though the intensity will be the same, the effect on your body and CNS will be greatly different with heavier poundages.

Just keep pushing hard and don't over think things, if you're adding weight on the bar and meeting all your volume requirements and are able to move quickly then that's fantastic.

 

[kap73]

Another workout done, me and the missus are having a great time with this.

Workout A 85%1RM is a real challenge, really trying to hold the missus back on her rest time. She will jump straight in to go again. I think she loses motivation easy lol i chucked another 5kg on her front squat and that seemed to hwlp her wanting to rest before the next set

 

[gr8whitetrukker]

Another workout done, me and the missus are having a great time with this.

Workout A 85%1RM is a real challenge, really trying to hold the missus back on her rest time. She will jump straight in to go again. I think she loses motivation easy lol i chucked another 5kg on her front squat and that seemed to hwlp her wanting to rest before the next set

Same here. My girl goes with me during the weekends and she always seems to sandbag it. So i put more weight on to keep her honest lol

 

[kap73]

Workout A 75% is fucking hard haha after i was done squatting i sat there dry reaching for a good 5min.

Also really liking the squeeze im getting from reverse grip pulldowns

Quick question regarding tricep pushdowns, could i switch them for incline skull crushers? Only because i feel that exercise really gets me my tri's pumping, i will only change if ur happy for me to.

 

[gr8whitetrukker]

Gotta be careful of those reverse grip pulldowns. Way back in the day i injured myself pulling it down too far. Dont know what i did. I dont pull it down to my sternum any more tho lol. I try to just pull it to collar bone/chin area. I got some nerve damage cuz of it. I think its nerve damage

 

[kap73]

Gotta be careful of those reverse grip pulldowns. Way back in the day i injured myself pulling it down too far. Dont know what i did. I dont pull it down to my sternum any more tho lol. I try to just pull it to collar bone/chin area. I got some nerve damage cuz of it. I think its nerve damage

Yeh i knw what your saying, im the same
With that. I go to just past my chin and hold at the bottom for a second

 

[kap73]

WARNING...

These 75% workouts are fucking killer....
Approach with determination and will or you will be broken

Loving this setup and loving the fact that tomorrow is a rest day

 

[c_natty]

Been following this for several months now. Strength and size has exploded. Front squat went from 165-250 while my weight has gone from 154-165 coming off surgery. Can confirm I have lost bf% and gained significant muscle mass, no gear involved. Huge thanks to @weighted chinup you're the man.

 

[kap73]

Been following this for several months now. Strength and size has exploded. Front squat went from 165-250 while my weight has gone from 154-165 coming off surgery. Can confirm I have lost bf% and gained significant muscle mass, no gear involved. Huge thanks to @weighted chinup you're the man.

Nice work mate, how often are u deloading?

 

[c_natty]

Nice work mate, how often are u deloading?

Thanks brother. Every 3-4 weeks I take a full week off. Depends on how I feel. Make sure to keep eating especially while on deload!

 

[kap73]

Thanks brother. Every 3-4 weeks I take a full week off. Depends on how I feel. Make sure to keep eating especially while on deload!

Yeh i was thinkn every 4 weeks and a full week off, im always eating bro

 

[kap73]

Im only 2 weeks in and i can tell its going to be a good program

 

[gr8whitetrukker]

It does run its course like any program does. Im not doing it currently. Took about 8 months of it too see a stall and stay stalled. Even on a cycle

 

[kap73]

It does run its course like any program does. Im not doing it currently. Took about 8 months of it too see a stall and stay stalled. Even on a cycle

Thats pretty good tho, 8 months is a long time for a program. Would you do it again?

 

[gr8whitetrukker]

Thats pretty good tho, 8 months is a long time for a program. Would you do it again?

Yeah i am.
Just gonna do my best rodeo clown and try to "confuse" the muscle

Before i go back to it

 

[gr8whitetrukker]

Developed a knee issue reaching that 405 FS. Gonna take a break from legs ED for a while. Trying to preserve it and hit it again later. When im fresh instead of exacerbating the issue. Im afraid its mcl issue. The symptoms are similar.

And too be honest this long ass 16 weeker of high test n tren has me wore out. Wore out from the long days and hard workouts and the heat. Oh the heat. I need some thing less intense for a bit

 

[weighted chinup]

Developed a knee issue reaching that 405 FS. Gonna take a break from legs ED for a while. Trying to preserve it and hit it again later. When im fresh instead of exacerbating the issue. Im afraid its mcl issue. The symptoms are similar.

Jumpers knee probably.

The REAL jumper's knee