Program Structure

[Btcowboy]

I likenkt a lot. In fact I like your idea of various blocks. That hadn’t even crossed my mind. The guys had pointed out to me I was pretty much just trying to do too much all at once so I’m going to simplify things a bit. Just like I did with quads yesterday I’m gonna stick with that until I stall out. Now seeing what your doing I may also make a few chances. 4 week blocks for chest focusing on upper first and then lower and for back focusing on width and then density. Appreciate your input man can always learn something from everyone.

Yeah I like the block training alot. I am even thinking a 4th block for arms and shoulder emphasis which could constitute some what of a deload

 

[u2pride]

I like your structure you set up. Infact I think you have done amazing to date and tend to follow your lead as you have done so well.

That said I am planning my own for the new year and it will look something like this.
3 - 4 week blocks each with an emphasis on a major muscle group.

Block 1
Chest/tri
Legs
Off
Back
Chest/shoulder
Arms
Off

Block 2
Back heavy
Legs
Off
Chest/shoulder
Back more iso movements
Arms
Off

Block 3
Legs heavy
Chest/tri
Off
Back
Legs more iso
Arms

The layout is similar to program x as it works for me but changing the focus and will change up the movement selections. Trying to set up following Mike Israetel's guide.

Right now this is my first draft and will be tweaking it over the next month before I start it. Just a start lol

On Block 2 I would like to separate Back heavy from Legs day.

 

[ickyrica]

Today was supposed to be Hams and Glutes but I just finished tiling a 2,446sq/ft house the last 10 days so my legs are in no shape to be trained at the moment

I'm about 2 weeks out from tiling my basement. Maybe 1000 sq ft. Never tiled that much. Any advice? Is it going to suck balls?

 

[FourOneDeuxFitt]

I'm about 2 weeks out from tiling my basement. Maybe 1000 sq ft. Never tiled that much. Any advice? Is it going to suck balls?

Well it’s really easy to do a very good job and also very easy to do a very shitty job. Make sure the first row you lay is straight and use a level to make sure it’s all even. As long as you have the first line solid then working off of that will make your life a hell of a lot easier. Honestly there’s a ton of good YouTube videos on the whole process. Teach yourself and I bet you end up doing a great job and even surprise yourself.

 

[FourOneDeuxFitt]

Yeah I like the block training alot. I am even thinking a 4th block for arms and shoulder emphasis which could constitute some what of a deload

You could swap out chest/shoulders for legs and give your lower back a break. Going heavy back straight into legs mayblikit whaty you can or can’t do.

 

[Btcowboy]

On Block 2 I would like to separate Back heavy from Legs day.

You could swap out chest/shoulders for legs and give your lower back a break. Going heavy back straight into legs mayblikit whaty you can or can’t do.

Thanks you guys, you are absolutely right and will change that up.

 

[showstoppa]

Sorry guys, had something come up and have had to take care of some stuff. I will try to post some more rolling into block training, more on concurrent training(westside) and eventually rolling into DUP over the course of the next two weeks.

Just remember this, progression is King. Gains in strength equal gains in muscle so long as volume is at minimum effective dosage levels and you are in a positive nitrogen state(caloric surplus)