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'PHAT' Topics

TitleAuthorPostsLast Post
How does it look? SnackIt 22 4 yearsSnackIt (76): Anyone got some tips on this?
Workout programs.. SnackIt 6 4 yearsSnackIt (76): One more question, what about periodization, when is it needed and are it needed for bodybuilders?
Hot milwwade8869 2 4 yearsDorich (454): lolwut
Greg Nuckols on size vs strength AnthonyDee 1 4 yearsAnthonyDee (1): Really good article by Greg Nuckols on size vs strength
Training for Strength vs Hypertrophy AnthonyDee 3 4 yearsAnthonyDee (1): I'm not sure what ip slanging is... but yes, that's a Cyprus flag! Cause I'm in Cyprus! :D
Phat Pig Lawg Piggles 9 4 yearsPiggles (226): Day 1 - Upper Power Warm-up Shadow boxing + light sets (Power) Landmine Rows 60kg x 6r x 3s (Aux) Wgt Pull-ups 12kg x 6r x 2s (Aux) Chin-ups 0kg x 9r x 2s (Aux) Cable Rows 33.5 kg x 10r x 2s (Power) BB Bench Press 85kg x 5r x 3s (Aux) Dips 10kg x 8r x 2s (Aux) DB Shoulder Press 18kg x 7r x 3s (Circuit 5 mins/ round x 2 sets) (C) BB Bicep Curls 30kg x 10r (C) Skull Crushers DB 30kg x 10r (C) Lateral Raises 7kg x 10r (x slow)
Phat Log ParkerHenry Jump to first page106Jump to last page 5 yearsParkerHenry (94): Tuesday, September 6 2016 Lower Power * Squats 325x3 (PR) 325x3 325x3 * Linear Hack Press 270x6 270x6 * hammer Strength Leg Extensions (each leg) 30x10 30x10 * SLDL 315x8 315x5 315x2 (grip failed on this) * Lying Leg Curl 155x10 155x10 * Standing Calf 210x10 210x10 210x10 * Seated Calf 230x10 230x10
Ketosis and heart rate increase Boydsta 10 5 yearsATN_Coaching (1582): Here is my question to this as we have a general basis as to what your goals are. 1.) What are your current numbers, people think they are running keto and really are not as people truly misunderstand. If you have no clue as to how much you are eating issue as that may causing the issues. 2.) How much salt are you taking in, are you using any added sodium at all? 3.) Hydration what does your hydration look like? There is no set goal for water...
Recommended Occlusion Straps for arms. abc1971 8 5 yearsabc1971 (10): @ATN_Coaching Can you tell me how long your Habringer wrist wraps are and do they have Velcro? I see some options online but not sure if a 20" wrist wrap will work since my arms are 18". I know they stretch but not sure what length wrist wrap I should get in order to wrap around my biceps securely by myself. Thanks.
New Video: What matters most in training ATN_Coaching 1 5 yearsATN_Coaching (1582): What's good peoples I recorded and uploaded a new video to my channel on a very hot topic right now that was as hot as IIFYM/flexible dieting/nutrition. From that in this video I touch on what are the key pieces to setting up a truly successful training program. Some of you may agree, disagree entirely, or be 50/50. With that if /when you get a chance please feel free to comment/ask questions here or on my channel. FYI: I had a ton of coffee...
Could it work? SnackIt 11 5 yearseknight (58109): You're already using an incredibly effective split if you're doing WSBB. Why are you trying to reinvent the wheel? -3X
Linear Periodization SnackIt 22 5 yearsRookiePT (244): Not trying to be offensive, but you started this thread saying you overcomplicating last time and now you just wanted to have some fun while working out... It seems to me like you're quickly taking the "overcomplicating" route again. You already had a lot of great feedback, pick a routine and see if it works for you, if it doesn't then adjust it!
Running PHAT next week critique changes ParkerHenry 7 5 yearswannabemuscular (33219): Open thread to view post.
IF, PHAT and cutting ColourGreen 3 5 yearswannabemuscular (33219): @ColourGreen I'm interested in this and will follow if you keep up on logging here. I've had success with IF and recently started up with it again.
Phat by 16... Thatguy81 Jump to first page34Jump to last page 5 yearsThatguy81 (541): Well that's all for me for now with PHAT, I just don't think I'm ready for it yet. I'm taking this week off then bro split next week then I'll start crossfit beginning of the year and have a log for that...
Deciding workout program TheP 5 5 yearsTheP (1): Thanks, will start this program next week, i see that some exercices has you to do supersets, can i do normal sets instead? By the way, whats your thought on candito linear program? the strength/hypertrophy template. clickable text
Layne Nortons new program lolssons 1 6 yearslolssons (1249): Have you guys checked out laynes new PH3 program at it is DUP styled hypertrophy program looks really intense and not for beginners at anymeans. But I know there are some advanced lifters on this forum that might wanna check it out. Looks fun too.
PHAT & PHUL combined? Umoo 3 6 yearsUmoo (1): If you mean the 3-day PPL program I think progress can be better made when training same muscle groups twice a week. If you mean the 5-day rotating PPL routine I only have time for 4 days in a week as a student. I think 2x upper 2x lower like PHUL suits me best for bulking but I really liked the concept of PHAT after performing it for a month so I tried combining them
Phat 3+3 gelloxor 1 6 yearsgelloxor (1): Is it possible to do phat with ppl+ppl kind of style? I mean, yeah sure its possible but is it wise? I love to do ppl, but my body cant handle 2x powerstyle workouts, it makes my wrists,joints etc to start hurting after few weeks. I love to get bigger,but I also love to get stronger and bigger one rep maxes on my main moves bench,squat,dl. Im just that kind of guy who cant get happy with upgrade benching 10x90kg to 12x90kg.
PHAT in 4 days Umoo 6 6 yearseknight (58109): Continued weak knees. -3X
Another big phat log Hamer93 23 6 yearsHamer93 (9553): Sorry for my absence people, here's a little check in photo! 73.5kg morning weight
After-cut and summer advices: bulk now? Pdv92 8 6 yearsJHughes (280): @Pdv92 I started in Januray 2015 at 215lbs with the goal of hitting 170lbs by August 2015. This was my first time dieting to maintain muscle and didn't realize the difference. I made it 195lbs by July and started cutting calories more down to 1,850. Thankfully for this online community and some guys who have been down this road many times, got me to rethink and take a break. @SRorhrbac0808 is hitting the nail on the head for you. I have been...
PHAT: Mix of two versions hulkZ 4 6 yearsdarklight79 (3088): You're asking for opinions. You got a good one earlier yet you chose to disregard it. How long have you been lifting? IMO PHAT is a very solid program but not recommended for beginners.
phat/ ppl cryptic 2 6 yearsMethod (379): This is similar to what I've been running the past month. I really like it. I felt like I wasn't getting enough recovery time with the standard PPL and I like going heavy at 5-8 reps.
Comeback Season:Potential Comp Prep/PHAT Log KalletSc 23 6 yearsKalletSc (607): Forgot to crop this screenshot...but 3 year difference. The left was right around the time I began reading/lurking simply shredded. Saw the Matt Ogus interview and set getting an interview on this site in the distant future a huge goal of mine. Who knows if that will ever happen...but I am damn proud of how far I have progressed since then. I was 18 and probably...
Phat/Cutting Log ErickFromOmaha Jump to first page78Jump to last page 6 yearshashcrypt (1): Anyone use the 5/2 diet while on the PHAT program?
PHAT in my Homegym GoldenAesthetics 9 6 yearsGoldenAesthetics (19): Perfect, thanks alot
Help with Diet - Return Rusty 5 6 yearseknight (58109): Thanks for the compliment but I'm just another guy. Google Dave Barr's Top 10 nutrition myths for answers to most of your questions. Re. fats- cheese. Cheese in and on everything. Then extra cheese. -3X
PHAT kozzletoff 3 6 yearsFiremanSi (42408): @kozzletoff I changed it quite a bit cause i could never get all the machines on the program back to back when i was in the gym.
Lets lose the PHAT - Log SnackIt Jump to first page54Jump to last page 6 yearsTamere02 (1474): @SnackIt Try weighing yourself everyday and getting an average for the week, relying on one day a week is unreliable imo (from what I take it you weigh in every Monday?) Regarding your nothing lost for a few weeks than a sudden weight lose, im going to say WATER WEIGHT. I assume your reduction in kcals (again I noticed you reduce them by quite a bit on a regular basis) is mainly carbs which when you lower you also tend to lose water weight...
Critique my PHUL workout ParkerHenry 5 6 yearsTimmothyGen (1780): Don't be wishy washy!!
Bulk Wars : The PHATom Menace Frostshock Jump to first page45Jump to last page 6 yearsFrostshock (13324): ***Lower power*** Deadlift - 3x3x4 @ 315# Kind of ashamed of myself for what I resulted to because I forgot my chalk at home. I started rubbing my hands on the floor (of which had specks of chalk) because no one else had some Not too ashamed actually, I felt clever for my improvisation xD Leg press - 10x10 @ 280# Hack Squats - 8x10 @ 170# RDL - 8x8x8 @...
PHAT Log Napalifter, Back at it napalifter 5 6 yearsnapalifter (4): Today was lower body Hypertrophy. Big Focus today was holding it in the hole for squats to try and make sure my form is where it should be for heavier lifts: Squats 8/3 @ 205 Hack Squats 3/9 @ 270 Leg Press 2/14 @ 270 Leg Extensions: 3/15 @ 220 Romanian Deadlifts: 3/10 @ 205 Lying Leg Curl: 2/13 @ 115 Seated Leg Curl: 2/16 @ 95 Standing Calf Raise: 4/15 @ 235 Seated Calf Raise: 3/18 @ 135 Hack squats are really a killer exercise at least for...
New Here, Thoughts? Currently 180, Was 160 napalifter 9 6 yearsnapalifter (4): @TyrannosaurusFlex Thanks man, appreciate it. I will try to incorporate some chest on a wild card day :) @wannabemuscular Thanks bro, yeah I was a catcher up through high school so that always helped my development there. Yeah Im from Napa, but I recently moved up to Santa Rosa. You from Norcal? Yeah Ill start a log in a seperate thread, still getting the swing of the site. I appreciate all the feedback
Ready for phat? PainAndGain750 4 6 yearseknight (58109): You don't continue to ice a soft tissue injury for that long. It will contribute to tightness and slow the healing process. -3X
Phat Template. simpley2 14 6 yearssimpley2 (1): Does it look more balanced now? Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-8 Overhead Press - 4 x 4-6 Pullups - 3 x 6-10 Rack Chins - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-8 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Leg Curl ham - 5 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 8-10 Bench Press - 4...
Squat help!! mrPopo 4 6 yearsSOLARSUPLEX (8314): Im not super technical with names and what not, but the outside of my hips are weak which would cause the inside of the leg to try and compensate for its weak counterpart. This caused my kneecap to be slightly misaligned which caused a grinding/ inflammation in the area which caused great discomfort. I stopped squatting and went to physical therapy where they gave me a handful of exercises to do. I did them and continue to do them and i believe...
New routine - Need help. simpley2 20 6 yearssimpley2 (1): Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-10 Overhead Press - 4 x 6-10 Pulldown - 4 x 6-10 Seated Row - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-10 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Hamstring leg curl - 3 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 6-10 Bench Press - 4 x...
Parker's PHAT Log ParkerHenry 4 6 yearsParkerHenry (94): Tuesday, December 9 2014 Back and Shoulders Hypertrophy * Bent-Over Row (speed sets) 95x3 95x3 95x3 95x3 95x3 95x3 * Wide-Grip Pullups BWx10 BWx5 BWx5 * One-Arm Dumbbell Row 50x12 50x12 50x12 * Seated Cable Row 100x15 100x15 * Close-Grip Pulldown 100x20 100x20 * Seated Dumbbell Press 50x12 50x12 50x12 * Side Laterals 10x15 10x15 * Lying Rear-Delt Raises 10x20 10x20 10x20
Critique my phat routine ParkerHenry 5 6 yearsParkerHenry (94): no less than 12 weeks
ABout PhAT BarbellBOB 13 6 yearsstopmiring (37): @Barbellbob Wouldn't worry too much about the rest, since you will generally be more fatigued already If you hit more reps on your compound movements, but yes I try to increase with a rep or so aswell.
The Last Stand LOG varunj17 30 6 yearsvarunj17 (498): Push Day: 1. weighted Dips: 3 X 8 with 5kg plate 2. DUmbell Bench: 3 X5 at 25 kg each 3. Plyo Pushups: 3 X 10,10,8 4. Dumbell Shoulder PRess: 3 X 5 : 20kg each dumbell 5. Rear lateral raise: 3 X 8 : 12.5kg dumbells 6. Close Grip bench Press: 50kg X8, 50kgX8, 60kgX8 7. Skull Crushers: 3 X 6 at 30kgs Ab work
Slow Bulk Log - High metabolism twreck7 13 6 yearstwreck7 (19): today was my first day of PHAT. Upper body power day. I've been doing Push-Legs-Pull for about a year and made me some crazy gains but lately I've gotten stagnant so decided to try PHAT. • Pulling Power: Bent over rows 3 sets of 3-5 reps • Weighted Pull-ups 3 sets of 6-10 reps • T-bar rows 2 sets of 6-10 reps • Pressing Power: Flat Bench Press 3 sets of 3-5 reps • Weighted Dips 3 sets of 6-10 reps • Seated Dumbbell Shoulder Press 3...
PHAT LOG Time To Get Serious BarbellBOB 27 6 yearsBarbellBOB (31): Demotivating that no one follows my log Lol. Will transfer log to phone.
Advice on PHAT or Candito program Austonmartin 5 6 yearsAustonmartin (7): @FiremanSi ok thanks, I will read into it and give it a go! Thanks man. How long have you been on Candito's program?
My PHAT Training log TomFord 7 6 yearsTomFord (1): @csizemore21 naw no progress pics
Yo PHAT crew! Konstantinov Jump to first page490Jump to last page 6 yearsKonstantinov (1450): Phase 1 - Week 3 Big deadlift volume, not used to such high reps. Lower back was burning. Still have pain when squatting, so I didn't do the front squats today.
PHAT by the book. Rgall92 18 6 yearsRgall92 (13): Really busy few days so havent been able to log much! Lower power in a couple of hours but to be honest I'm feeling pretty crappy today, its my deload week next week so hopufully we will recover and get back in the groove. yesterdays totals- 546c,266p,89f (4,096 cals) too low on carb yesterday weigh in- missed Upper power 27/10/14 Chest supported row- 70kg x5,5,5 Pull ups- BW x10,10 Cable rows- Plate 7 x10,10 Flat dumbbell...
SnackIt - Bulking Log SnackIt Jump to first page66Jump to last page 7 yearsmpalk92 (22): I think some people forget this philosophy, I for one always tend to worry but then the results come when least expected....kind of like most good things in life :P
Modified Layne Norton Power/Hypertrophy smooge 10 7 yearseknight (58109): Layne advises not doing deads and squats in the same workout at all. Re. lunges (or leg exercises in general), when you are considering what muscle is doing the primary amount of work, just consider the joint movements. During the concentric portion of the movement, the knees and extending. The hamstrings flex the knee, while the quads extend it. -3X
1 years phat routine . golagola Jump to first page34Jump to last page 7 yearsgolagola (307): @brian12 as i said i want to try westside for skinny bastard but there are something i dont understand and dont like where can add calf wwork? can change dynamic legs day to (front squat romanna deadlift lunge box squat etcc..)
S O L A R S U P L E X /♥/♥/ P H A T SOLARSUPLEX 15 7 yearsSOLARSUPLEX (8314): Weight started going up! Havent been posting my sheets every day, but im still tracking them. My rest days are somewhat random, so im trying to back in the swing of everything. Power Legs today.
PHATS Revenge ErickFromOmaha 28 7 yearsErickFromOmaha (4195): Yessir!
Is this okey? SnackIt 4 7 yearsParkerHenry (94): Looks fine
neglected core r1c0 11 7 yearseknight (58109): I think the only time I've had rest periods that long is when I was squatting using Smolov. For just about everything else, I train fast. I've done meets where I didn't have much time between lifts, so I got in the habit of training the way I would compete. -3X
PHAT - Rep range SnackIt 6 7 yearseknight (58109): Add weight as appropriate to stay within the prescribed rep range, with the exception of the speed work- you could theoretically use the same weight for a very long time with the goal of increasing speed. -3X
Rack chins? (PHAT) SnackIt 16 7 yearseknight (58109): A pull-up is a pull-up, not a rack chin. If you were supposed to do it like a pull-up it would just be called a pull-up, lol. -3X
PHAT - A Log rklohe 25 7 yearsrklohe (511): Upper power Bench - 185 5x5 Pull-ups - 5x6 DB shoulder press - 60 3x10 Tbar row - 90 5x12 V bar tricep - 100 5x15 BB curl - 70 5x15 Face pulls - 25 3x12 Hanging leg raises - 3x12 Loving the changes I've made so far. Looking forward to big strength gains and size
Just a little bit of Q&A -gtfih and win reps Frostshock Jump to first page31Jump to last page 7 yearsFiremanSi (42408): @Aspire2Inspire Thanks mate.
HIT (high intensity training) goginski 21 7 yearsgoginski (58): yes, I agree. It's strict controlled form with no momentum.
PHAT Ryan dorris old routine lolssons 4 7 yearsRawn (1338): Hurts my eyes
Critique my PHAT version proxyh 2 7 yearseknight (58109): Why are you doing power squats twice weekly? That's a mistake. Why are you squatting and deadlifting on the same day? That's a mistake. Why no leg curls? That's a mistake. -3X
Modified PHAT what do you guys think? ParkerHenry 3 7 yearsrememberthis (556): because you only get conservative with age
Phat Modified Schedule jackedman11 12 7 yearseknight (58109): You never answered my question- why isn't there enough recovery time? When Layne wrote the program, he obviously felt there was. -3X
Am I PHAT? swollenscott 29 7 yearsErickFromOmaha (4195): Yea vin diesel looked pathetic
Original PHAT ParkerHenry 4 7 yearsParkerHenry (94): Like, which one do you think is better?
Log: when did I get so PHAT? eknight Jump to first page55Jump to last page 7 yearsMMB (3616): God damn this sucks! Those kinda thing apparently always happen when were doing everyday life littlw thing. Whish you a easy/fast recovery.
Lean Bulk Macros and Nutrionist app,on PHAT TCorder14 6 7 yearsMMB (3616): A pound per week is too much. I would aim for 0.3lb/week
My PHAT Log ParkerHenry 7 7 yearsParkerHenry (94): Tuesday, June 17 2014 Lower Power * Squats 265x3 265x3 265x3 * Hack Squats (only counting plates, don't know platform weight) 180x6 180x6 * Leg Extensions 100x10 100x10 * Stiff-Leg Deadlift 185x8 185x8 185x8 * Leg Curl 100x10 100x10 * Smith Machine Calf Raise (gym doesn't have standing calf machine) 200x10 200x10 200x10 * Calf Press Machine (gym doesn't have seated calf machine) 180x10 180x10
New to SS Assie321 10 7 yearsAssie321 (70): For warming up I Just cycle and star with Some warm up weight, for hamstrings I do romanian deadlifts and leg curls. I do not isolate my lower back but I have looked it up it seems like I have the Donald duck syndrome so my butt goes up and back and my belly sticks out.@cardinal
Starting my PHAT!!!!! ambitiongainer 8 7 yearsambitiongainer (391): oh i see, some people say it would be a great gain for me in the long run if done correctly, so idk just haffi try couple things man
Thinking about trying PHAT tomorrow ParkerHenry 11 7 yearsParkerHenry (94): Ok, thanks
Starting PHAT SnackIt 14 7 yearsSnackIt (76): Thanks mate, i got a little OCD on this things.
Deadlifting on PHAT jja0016 6 7 yearskickinchicken (8717): Any time
First time cutting please help. munneor 15 7 yearsErickFromOmaha (4195): agreed.
Path to being Herculean! varunj17 26 7 yearsvarunj17 (498): Week 3 Day 1: Upper Power 1. Weighted pullups: with 10 kg plates 5 X 5,5,4,4,3 2. Weighted Dips: 5X 5,5,4,3,3 with 10 kg plates 3. Dumbell Bench Peess: 4X5( 27.5, 27.5, 30,30) 4. Standing Behind the Neck Press: 4X 4,4,3,3( 42.5,45,45,50) 5. Barbell Bent row: 5X5( 65, 65, 70, 70) 6. Cambered Bar curls: 3X10,8,6 7. Skull Crushers: 3X 8,6,6 DAY 2: SQUAT DAY 1. Barbell Squats: 5X5,5,5,4,3( 85,90,95,100,105) 2....
PHAT Log cwt 7 7 yearscwt (10): @eknight cheers, will definitely start adding forearm work 1-2 times a week, thanks for the exercise ideas! Ed coan deadlift week 3 Deadlift 185 , 1x2 Speed deads 155, 6x3 SLDL/Romanian 110, 3x8 Good morning 60/40/40, 3x8 Calves for 15mins-3xseated,3xstanding Not sure about good mornings, went heavy first set, was too much of an increase from last week and wasnt feeling it in my hams enough. Speed deads felt great, moved really quick. Happy...
Box squat on phat Nickbook 5 7 yearsNickbook (1): Gona give them a try Thanks m8
zSMOKEY's Road To Swoleness zSlVlOKEY 11 7 yearszSlVlOKEY (4): Thanks!
P.H.A.T Questions ? FrankCB 20 7 yearseknight (58109): Honestly, based on your questions, my suggestion is that you're not ready for PHAT and should maybe consider something like 5x5 or 531. -3X
P.H.A.T routine question george233 3 7 yearsFiremanSi (42408): @george233 If ur only starting dont do PHAT.
Deadlift on PHAT Nickbook 11 7 yearsgolagola (307): @Nickbook i am doing deadlift on lower power day and stiff legged deadlift on hyp lower day .
FINAL LOG - KRIZTUFF KRIZTUFF Jump to first page76Jump to last page 7 yearsKRIZTUFF (430): Hi guys! So it's been a while since I've updated. Anyway, everything is going very smooth. Leaning down a bit for the summer! I thought this was a pretty cool picture so I'm gonna post it: So today, I went to FIBO with @Maarten. It's one of the biggest fitness / bodybuilding expos in Europe. Drove over 200 km just to get there. But as...
PHAT Log cwt 22 7 yearscwt (10): @eknight I see what you mean. This is reliant on how far through puberty the individual is, right?
Quick PHAT question TheBB 6 7 yearseknight (58109): If you're feeling "burned out" that quickly, either your nutrition is not what it should be, or you aren't ready for a program like PHAT. Or both. How long have you been training and how many calories and grams of protein/carbs are you consuming? -3X
Modifying phat wittyname 24 7 yearswittyname (13): Thanks a bunch mate, I recognize being 16 I know just about jacksh*t, so it's great when a knowledgable, experienced guy helps me out, thanks again
StrengthCalc's PHAT Program layout Bucky 19 7 yearsFrostshock (13324): Exactly, when you hit each part of your legs that hard in one day it feels insane haha. I'd be in for a log if you make one, I find it tons easier to carry my phone for music and if I forget what weight I'm at or the rep scheme I'll just look at my log.
Front squats Konstantinov 16 7 yearsgolagola (307): i always do and did front squat in my routine as i workout home , the first month u get very hard to do front squat after that it feel more comportable than regular squat and u can get more deep and with oly shoes or any shoes with heel it even feel better .
Phat or PHUL? smith96 11 7 yearssmith96 (16): i Decided on 5/3/1 if youd like to follow log
Bulkshock!! The PHAT log Frostshock Jump to first page500Jump to last page 7 yearsGunther (1285): Not stalking you dude but I enjoyed the thread and appreciate the fact that you go out of your way to help anyone out. Your a great member here and I hope you stick around. Looks like you need a new log!
The Bulk Pt 2 Hamer93 Jump to first page500Jump to last page 7 yearsTrev182 (14986): NEW LOG
New member 6Rocky9 6 7 years_RudeCrew (15100): This. I wasted a lot of time and effort constantly switching programs
Sevens road to 100 kg seven 19 7 yearsseven (94): @AarronStenner hahah thanks! since we or so busy with food and diet all the time anyway i enjoy trying to cook a fancy lookin dinner every now and then. I use whole food only when i cook. Somtimes it looks better then it actually is hahah but the eye wants something aswell right? Yesterdays dinner, carb meal: the above picture is the same meal but a few weeks ago,...
Some questions about PHAT Rawsteel 5 7 yearseknight (58109): The rep ranges are there so you can finish your sets within those reps. It's not an exact "5-4-3." In terms of when to move up, even if you don't go to failure, you should have a pretty good idea of, "I could do 2 more next time with this weight," or "last week I had to stop at 6 reps because 7 would have been failure, but this week, I got 8 and 9 would have been failure." Not sure why you feel like recovery would...
HELP GETTING PHAT juanf122388 5 7 yearsajm87 (409): i have the ACTUAL program, not the small write up for the site. I know how the REAL program is written.
Replace weighted dips in PHAT Pieterv 8 7 yearsPieterv (1): Oké thnx!
Gougher's new log Gougher 25 7 yearsGougher (208): Will be cutting the volume of the program slightly. Upper power: Pendlay row: 90kgx5(x3) Seated cabelrow: 77kgx8, 77x8, 77x8 BB Bench: 80kgx5, 85x5(x4) Side raise + rear delt work. 3 sets of Bi and tri Lower power: FSquat: 95kgx5, 100x5, 100x5 Sumo deads: 140x4, 140x5, 140x5 - No belt no straps V-Squat: 160x8, 180x6 Leg curl: 8x8,8x6 5 sets of calf work. All in all, 2 lighter workouts. Felt good :)
Finished PHAT routine.Whats next? BitchesFancyMe 25 7 yearsEat2Trainn247 (2557): @eknight they're few and far between, but they exist! I mean, I don't have my RD yet (<9 months!) I guess I am still just a nutritionist haha
generic 'help me with my routine' thread jackbird 3 7 yearsjackbird (1): thanks for the reply, bro main goal would be cutting my bodyfat percentage down. this will eventually lead to competing in the future strength comes secondary but I enjoy the feel of lifting heavy and setting new pr's. i understand the importance of maintaining (or even increasing) strength during a cut to hold on to valuable muscle mass.
Progress pics rwall89 8 7 yearsrwall89 (64): I've been eating right around maintenance since started phat. Considering doing a short bulk then spend the rest of my time cutting. Just don't want to bulk too much since I put all the time and effort in losing all the post football weight
RWall Phat log rwall89 Jump to first page39Jump to last page 7 yearsrwall89 (64): Sorry for not posting on here lately. Unfortunately, my work schedule has changed so I don't have time to run phat right now. I've moved to a 5x5 for the big three and 3x8-10 for all accessories. Since nordal advised me against running before leg day, I'll probably drop cardio to 2-3 days a week. Still running my mile for time. Thanks everybody for following this log while it was active, although it wasn't run that long. I'll post a progress pic...
Here Comes The Bulk... KalletSc 29 7 yearsKalletSc (607): pretty disappointed..i woke up with a pretty sore lower back..I think I kind of sacrificed form for weight on my rows yesterday. today's lower power day was a fail Jan 8 2014: Lower Power Squat: 315x3 315x4 315x3-decent sets. the second one was an improvement Deadlift-320x8, 350x3...heres the sad part...I couldn't even pull 365 once today and I hit it 7x last week Front squat: 205x8,205x8,215x5...I know if i felt better I could have gotten 8....
My Journey to Becoming Sponsored/Competing KPFitness Jump to first page31Jump to last page 7 yearseknight (58109): This reminds me of the story of the two blondes sitting on their front porch: Blonde 1: hey, what do you think is further away- the state of Florida, or the moon? Blonde 2: duh! It's obviously Florida! I can see the moon from here! Some people are Florida people, and some are moon. If you don't accept common sense and what knowledgeable others know to be factual, there's nothing I can do for you. For everything Arnold did for bodybuilding, his...
PHAT, speedwork and more Flow 3 7 yearsDevil82 (1240): I add weight on power days, and try to up reps on hypertrophy days. once I'm about the allowed range (12-15) eg I add slight more weight
Good Will Bulking (log) NJT Jump to first page64Jump to last page 7 yearsDanimal_88 (9761): @NJT it gets the best of all of us
PHAT! Bennetto_10 10 7 yearsThedude67 (3088): Dood, been do'n PHAT for about a month now and I've noticed a diff for sure! And I'm a total noob! Your bench looks a bit low for your other two being where they are, but I'd say hit PHAT, I love it man! And, if you're a Rugby player, I'd say a cal surplus would be in order, there's some big MOFOS play'n Rugby!
(PHAT/531 Log) Body of Peace. Mikemadeofpeace Jump to first page129Jump to last page 7 yearsshannowman (6367): Who's mr Hollywood?
*Bulk Log BRAHH, Si's on FIRE 4 new GAINZ. FiremanSi Jump to first page500Jump to last page 7 yearsTrev182 (14986): FIREMANSSSSSSSSIIIIIIIIIIII
Is phat too much for me skel1977 6 7 yearsFiremanSi (42408): Too advanced a program for a new lifter in my opinion. Full body program or upper lower split for first 6-12months.. LEARN how to lift first.... Then a strength based program like 5-3-1 wendler.
4U PHAT Lovers/Ogus Fans.. New Routine Vid ! FiremanSi 7 7 yearsFiremanSi (42408): Yeah doesn't look too bad.
Critique my modified PHAT AestheticBaller 1 7 yearsAestheticBaller (7): Hello, I just wanted to hear your take on my new workout routine that I designed. It's kinda like phat but with no speed work and a little bit different lay out. There you go guys : - Tuesday : Upper Body "Strength" Bench Press 5x4-6 Pull Ups 5x4-6 DB Shoulder Press 4x6-8 Supported Rows 4x6-8 Machine Preacher Curls 3x8-10 Reverse Cable Pull Downs 3x8-10 - Wednesday : Lower Body "Strength" Squats...
PHAT chnages BitchesFancyMe 18 7 yearsBitchesFancyMe (13): ok i agree that was overthinking, but i only asked these stupid question cause im not that experient and you guys know much more than i do, so you whats right and it isnt.
PHD-4 vs. PHAT Xandar 15 7 yearsSRorhrbac0808 (47098): Haha. I went through RJ for training services last year. Dude got me mad shredded and was so cool to work with. I learned so much from the man. Then I tried TSG. Ummmmm I don't want to go off on a rant here but I didn't like at all. That is all haha.
Modified PHAT routine for cutting critiques tonytygaa 5 7 yearstonytygaa (55): Thanks for the input. I have also considered doing a modified Wendler program. I have a day with Bench, Squat, OHP, deadlift. Considering I am a student, 5 days in the gym is kind of a hastle and I have to work too :( Here's what I am looking at for my routine. Mainly strength lifts plus light assistance lifts Bench Day: HEAVY Bench Press 5 x 3-5 SOMEWHAT LIGHT Incline Barbell Bench Press 3 x 10 Heavy Dumbbell Row 5 x 15 Heavy Close Grip...
Switching from PHAT to P/P/L Outwork_08 1 7 yearsOutwork_08 (25): As the title says I have been using a modified version of PHAT for about 6 months but am now switching to Push/Pull/Legs still using a power-hypertrophy set up with my rep schemes. I am really interested in bringing up my chest because it has always been a weak point for me; however, I am having trouble determining how much volume to implement. While on PHAT I was doing 6 working sets (3x5 and 3x6-8) for chest on power days and about 12...
Phat Log: I'm Back (Suggestions welcomed Pls simply_michael Jump to first page55Jump to last page 7 yearsGunther (1285): You look more lean to me, keep at it!
Limitations of Power-Hypertrophy sriram 1 7 yearssriram (2050): Hello guys, so we are fairly familiar with Dr. Norton's Power-Hypertrophy which follows a cycle of power day followed by hypertrophy. Question is, PH has been applied to upper/lower, can it also be applied to StartingStrengths/StrongLifts? i.e. Day 1 [Power] Squats 3x3 Bent-over Row 3x3 Bench Press 3x3 Day 3 [Hypertrophy] Squats 3x10 B-O Row 3x10 BP 3x10 This is just an example, not the actual sets/reps that will be...
Are we bulking yet? Frostshock 10 7 yearssamirsaleh (1957): Open thread to view post.
Lower Power Problems Hamer93 15 7 yearsFiremanSi (42408): @Hamer93 You've seen my lower power days yeah ?? I'm pretty FOCKED after that workload mate !!
PHAT vs Legs/Push/Pull/Off/Repeat??? hahn 3 7 yearshahn (1): Height: 5'11'' Weight: 170 lbs age: 19 Squat: 225 x 5 Bench: 185 x 5 Deadlift: 275 x 5 overhead press: 135 x 5 want to focus more on muscle gain now. calories are somewhere around 3000- 3100. with around 400 carbs, 170 protein, 85 fat.
New to Site and to PHAT and wanted to share Xandar 9 8 yearsHamer93 (9553): Meant it because i recently started phat(this week!) and there is a LOT of posters running phat
Time to get PHAT! nine0seven 1 8 yearsnine0seven (2569): I'm about to start PHAT and since this forum is an expert in PHAT I thought I might as well get some feedback. I've been doing PHD4 to get used to this style of training and it has helped tremendously! I read over the PHAT article and put together a draft. I barely changed anything maybe 4-5 lifts. I wanted to ask if there is anything I can do on this routine to get my right pec/trap/lat even with my left. I did sustain an injury long...
Briggsy's training/workout log Briggsy 7 8 yearsBriggsy (4): Back from Germany, unfortunately the gym was mainly cardio machines so was just ticking over and only started PHAT today. Bent over rows - 60kg - 5 reps/3 sets Pull ups - 6 reps/2 sets Rack chins - 6 reps/2 sets Flat dumbbell press - 28kg - 4 reps/3 sets Dips - 6 reps/2 sets Seated dumbbell shoulder press - 16.8kg - 6 reps/3 sets Cambered bar curls - 20kg + bar - 6 reps/3 sets Skull crushers - 20kg - 6 reps/3 sets I think i could have done...
Please assess my PHAT routine Hamer93 Jump to first page39Jump to last page 8 yearsHamer93 (9553): Going to continue my current log as my phat log if anyones iterested, be nice for you experienced people using phat to give some guidance
Need help with PHAT lolssons 6 8 yearslolssons (1249): @ek Iam just done With workingout and decided to follow the program to the spot even With rack chins i found à place where i could do them worked out just fine! Cheers
F*** you summer (Phat/Bulk log) Flo1307 Jump to first page229Jump to last page 8 yearscoolguy1993 (13237): @Flo1307 looking big! Epic thread. In for a cut thread now!
Interested in PHAT but limited on days... slowurroll 19 8 yearsFiremanSi (42408): @NorIda Thanks man because i'm currently doing it helped with my answer on that one dude. @slowurroll Upper lower split Upper day Option Incline DB Press Wide Grip Lat Pulldown Dips OH Bent Over Row Seated DB Shoulder Press **4sets of Each 10-12reps Lower Body Option BB Squats Leg Press DB Lunges Leg Curls Leg Extensions **4sets of each 12-15reps Just off the top of my head man.
Gougher's PHAT log Gougher Jump to first page38Jump to last page 8 yearsGougher (208): Went out drinking this weekend, which I rarely do. The regrets... I swear i was hung over until yesterday. 1/10 - 13 Upper power Pendlay rows: 80x5, 85x5, 90x5 Pullups: 30x6, 30x6 Rack chins: 15x8, 20x7 Inc DB: 40x5, 40x5, 40x3 Flat DB: 37.5x8, 37.5x8 Sideraise: 7.5x10, 10x8, 10x10 Rear delt work, light weight high rep. EZ curl(weights each side): 10x6, 15x6, 10x8, Rolling DB extention: 12.5x8, 12.5x8, 12.5x7 Abs 2/10 - 13 B-squat:...
Starting PHAT Jsn3004 2 8 years_RudeCrew (15100): Just regular deadlifts.
Anne Frank's bulking log. NJT 25 8 yearsHewy007 (2980): and bridget jones bulking log would have been PERFECT
**OHP Fans.. Great little tip & Vid here4u ! FiremanSi 20 8 yearsHewy007 (2980): it looks like false grip would snap your shit up even more, what exactly is a 'false grip'
Teen routine -PHAT/STRONGLIFT?? nastybeast 4 8 yearseknight (58109): Any of the above is fine- including PHAT or remaining on some version of WSBB. Depends on how much volume you want. -3X
Stupid phat question,that must be answered VytasP 10 8 yearsGougher (208): PHAT is a nonlinear periodisation. You are supposed to change the exercises when you're stagnating, wih equal ones. Keep the reps/sets the same, as @eknight said himself. As for you that say that you are NOT supposed to change any exercises ever. Do you think that those top-level athletes that also use PHAT, never switch up their workout routines? As he said himself. It's not a program. It's a way of training.(himself being Layne Norton)
**Lesson i learned today ARMS.. Tip4new guys FiremanSi 13 8 yearsFiremanSi (42408): @igg Yeah man agreed I'm left handed and stronger with back exercises on the left side but my right side is more developed, but stronger on the right side with OH pressing exercises... it's crazy... sometimes ur body is like that its mental.
Experiment eventheodds1 28 8 yearseventheodds1 (5644): @eknight Believe it or not but my legs can take some serious beating. They are indeed my strong suite however arms will indeed be challenging but I am willing to test this out. Ek you are still awesome @knifehands: push movements shoulder on push day and pull movements like rear delts on pull day.
Getting PHAT V-Log ryan_929 2 8 yearsGougher (208): Them video is private dude! Can't watch it ;)
PHAT question NJT 3 8 yearsrememberthis (556): @eknight after as in 'the day after' or 'after the workout'? Also, I want to do HITT training, is it better I do this after Power training or after Resistance training or should I just skip this? ps- I'm cutting on a 200 cal deficit during my 5-3-1/PHAT routine ps2- I hope you aren't mad enough to not answer just because we're pot and kettle on nutrition
LETS GAIN! training log with flx! fLx_ Jump to first page42Jump to last page 8 yearsfLx_ (865): Squat : 60x5 75x5 85x5 100x5 118x5 bench: 40x5 50x5 63x5 75x5 85x5 row 35x5 45x5 55x5 65x5 75x5 4x15 situps with 10kg 2x15 hypers with 15 kg been busy im moving into town in 1 week, so ive ofc trained but not updated my log, so much to think about now. im gonna live 50m from my school for the upcoming 2 years. so happy! this feels like a very good progression scheme, 2.5 % per week in the big lifts last weeks weights felt easy and i could...
Replace hack squats with front squats - PHAT DFMaster240 10 8 yearsteewhat (1972): My gym doesnt have a hack squat machine, and i really dont like doing them with a barbell either... tend to stick to doing them in the smith machine, able to get full ROM without pain in my knees or back.
PHAT log (summer dedication for fall glory) asiantank Jump to first page79Jump to last page 8 yearsasiantank (34): week 11 day 6 speed dumbbell press 55lb 6x3 incline dumbbell bench 55lb 3x8 hammer strength 90lb 3x15 machine flys 35lb 2x16 barbell curl 45lb 3x10 dumbbell concentration curl 20lb 1x11, 1x10 (need to do 17.5lb , 5lb increase too much) incline dumbbell curl 15lb 3x15 dumbbell skullcrushers 25lb 3x11 tricep pushdown 40lb 3x14 dumbbell kickbacks 4lb 2x15 seated leg tucks 4x10
Lift it!! F L 4 T LOG!!! FL4T 9 8 yearsfLx_ (865): Ive just started reading about 5-3-1, and got info on it. But ive also read its a slow program to progress on, and the 5-3-1 is great when ur progress is stalling on a more straightforward program, and if ur diet is in check, that should be when ur getting closer to your genetic limit IMO- u can still progress on a straight forward program for squat bench dl row and ohp get ur diet in check, and listen to ur body: deloads SHOULD be...
PHAT+ deadlifting and squatting fLx_ 21 8 yearsfLx_ (865): @_rudecrew maybe ill do about 6x3 of speed work of both squats and deadlift and only 1-2 sets of 8-12 reps "hyphertrophy style" i feel like it could benefit me to hit the little bit higher rep ranges for those exercises also?
Phat training log (all advise welcomed) simply_michael Jump to first page79Jump to last page 8 yearssimply_michael (424): update.. well I took out of sling just cause I wanted to test it hours after it slightly popped out and I did 10 sissy push ups (with knee's ) and held up and then I went and did 10 regular push ups fine . now its tight cause I am sure trama but still wasn't bad at all . maybe this is just a hick up thoughts PRO's? guess the surgery help it not be major and just catch it so I can replace it .. anyways thoughts ... next steps?
Phat question ryan_929 10 8 yearsryan_929 (478): Ok cheers!
Progressive overload on hypertrophy? TheBB 5 8 yearseknight (58109): And for the speed sets (the sets of 3), don't increase weight- increase speed every workout. That should be your top priority on those sets. -3X
Need help with PHAT Lifts without machines mastamuffin 7 8 yearsjaydiddy85 (382): I can only hope to have a home gym some day. Lucky you. This is what I think of when I think of my own gym ''the vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.''
Do phat again,or does it not suit me(stats) DFMaster240 15 8 yearsFiremanSi (42408): Probably not eating enough but depends on how often ur wrestling and hitting the gym !!
What do you think of this split? Hiiibbbb Jump to first page36Jump to last page 8 yearsAustralianOak (1504): Is there anything else, surely there are alot of guys who are smarter?
Lagging Chest KalletSc 20 8 yearsDukenhiemer (23939): Mix of volume and heavy weight made my chest the strongest body part!
PHAT KingLeonidasXIV 3 8 yearsFiremanSi (42408): Yeah i have a feeling it's TOO advanced for you man. Don't take that as a low blow now there's plenty of time to do these kind of programs.
PHAT NEWBIE questions ReiNN 5 8 yearsReiNN (4): guys one more question wich exercises can replace the: Hammer strength chest press and the sets that are 15 to 20 reps or 12 to 20 , I try to mantain the low reps like 15 or 12 or the 20 reps stimulate the same mucles fibers?
PHAT questions holtii 2 8 yearseknight (58109): One minute rest between sets. Should never take you an hour to complete. -3X
PHAT routine rest question. TheBB 5 8 yearsFlo1307 (3853): @samirsaleh Upper body Power includes shoulder& arm exersices too. Actually i train my arms 3 times cuz they are lagging. On SHoulder/arms,Upper Body and i throw some arms after the Chest/back hyp day in.
Need a decent training program? Goody 6 8 yearsGoody (1): I've done a shit load of research on these now and I'm going to go for the Mot-OT for 12 week then on to another, most probably PHAT. Time to clean bulk for months until I hit a decent weight, It's all about summer 2014! Thanks for your help!
Paused/Box squats in PHAT? barrylol 8 8 yearseknight (58109): Who said anything about a bouncing pad? The box is there for depth. Louis Simmons 3 reasons for box squatting: * Enforce Proper Technique. You can't cheat depth and you learn to sit back by moving your hips first. Box Squats also improve hip mobility. * Develop Hip Power. Box Squats have you start from a dead stop in the bottom position. This develops a strong, explosive posterior chain. * Safer. Rounding the lower back on Squats is common....
Modified PHAT For Legs jackbird 1 8 yearsjackbird (1): Morning guys, Had a shitty couple of months and at the gym and really looking to push forward upon my return from holiday. I've been training at the gym for I'd say about 2 years, only really started taking it more seriously I'd say about a year ago when I quit playing soccer/football. My lifts are decent, but not amazing. I started out real skinny but have packed on some size although I have naturally have a lot of my 'fat' go to my...
Training Log...I WILL KILL IT this time varunj17 Jump to first page56Jump to last page 8 yearsvarunj17 (498): Day3: HIIT Cardio 5 min warmup 4 sprints 15 sec each with 30-45 sec on rest.. speed: 21km/h and Incline at 6% 4 sprints 15 sec each with 30-45 sec on rest.. speed: 20km/h and Incline at 8% 2 runs jogs for 200 metres at 12km/h incline 4% 5 minute cooldown walk Tabata Intervals: kettlebell swings with 20kg kettlebell.
Phat questions..GTFIH lift4life 16 8 yearsTrev182 (14986): Good luck! I enjoy explosive training, need it due to boxing, try and increase my hand speed etc!
Help me, I am tall! Stack87 30 8 yearsBaiTu (3096): How tall are you? I know I always wanted to be tall, big and strong. I drank tons of milk as a kid in hopes it would help me grow. I always feel a little uncomfortable actually when I'm around people taller than me. It just feels like something's not right.
phat changes golagol 8 8 yearsbunter225 (829): Another thread about your training routine? Why dont you just run the programme for longer than 2 days before posting a thread about altering it or changing programme altogether?
5/3/1 advice and help please! Crod1624 8 8 yearsSRorhrbac0808 (47098): ^Yes, Mike thanks!!! Totally forgot about recommending PHD4 haha. That is a great program!!! I ran it my entire cut and got stronger!!! Good shitttttttt
Double Power for PHAT legs Highdeas 6 8 yearsSwift (1411): Haha aren't we all ;)
cutting with phat golagol 3 8 yearsbunter225 (829): This. Also, train however you would normally train, its the caloric deficit that gives you results.
will phat suit me fLx_ 2 8 yearsDevil82 (1240): Try it out, I've tried it but found upper power day to high in volyme for me so i did ppl 2x a week, one for strength and one for hypertrophy
Starting a 3 month bulk, bodyfat% question jim_davis 2 8 yearscjp94 (60): well for me when i bulk or cut i usually dont pay to much attention to how much mass im gaining on the scale, but for how i look week to week/ month to month in the mirror. in theory 4 lbs a month should be good with respect to not gaining a whole lot of fat... if you do end up gaining more then you like you can easily tweak your macros. best of luck
Phat changing exercises jaydiddy85 3 8 yearsjaydiddy85 (382): Okay I was asking because I am getting PHAT going up on most lifts still but just wanted an ideal range of when to do this. Thanks @eknight
PHAT jaydiddy85 21 8 yearsjaydiddy85 (382): I have been doing the workout in 5 days instead of 6. Then taking two days off. It has been working for me despite back is a little sore starting day 3.
PHAT Modification Pahaver 29 8 yearsAverageJoe (4510): we've lost a man on Nogainsland
phat the best routine have ever done golagol 6 8 yearsSwift (1411): Layne knows his shit :P
Follow Me As I Gain-My Bulk Log KalletSc Jump to first page59Jump to last page 8 yearsKalletSc (607): Was thinking about my goals last night once i got to bed..i hadnt been that drunk in like a month or so...but i think i need to really cut that sht out. Woke up at 170.0 fyi lol. Just had some vitamin water and a good breakfast. About to hit the gym.
Hammer strength chest press alternativ(phat) golagola 10 8 yearsJelet (2190): Replace hammer strength chest press with flat dumbbell chest press 12-15 reprange. Whatever chest exercise you do its targeted. You might actually experience better gains because i found with hammer strength my front delts get a big pump and triceps to as opposed to dumbbell. For my chest hypertrophy day i do Hammer strength incline chest press for 3 sets 8-12. Seated hammer strength 12-15 And flat bench hammer strength 15-20...
box squat on phat golagola 8 8 yearsgolagola (307): @Swift ok ty
Is the following routine okay.(Criqique Plz) OmaRX 11 8 yearspandasashi (3859): how long you been lifting? im guessing not long since your deads are lower than bodyweight..just run a simple 5X5 for now, get your strength up. after a few months start something harder like phat
phat question golagola 24 8 yearsJezza_91 (1315): 2 weeks in give it until 6 weeks or so takes time
phat hypertrophy days jja0016 3 8 yearseknight (58109): Take some time to read up on dynamic effort days and how speed work improves CNS function. If it feels too easy, work on improving bar speed. -3X
PHAT Leg Hypertrophy day :( Highdeas 16 8 yearsHighdeas (1635): hahah I'll google them and see what I find. I'll either do that or instead of replacing leg extensions just add another Ham exercise and stop being a little bitch. But off the top of my head I'm not 100% certain that my gym has any of the non-barbell stuff. As for my hammies I'm doing SLDLs (3x 8-12), Lying leg curls (2x 12-15) and seated leg curls (2x 15-20) Thanks again man
Not another PHAT question.. :( Highdeas 15 8 yearsNorIda (46958): @Highdeas considering you're hitting chest twice a week, yes I do
no hurts in muscle golagola 5 8 yearsMassthetics (364): @NorIda thats why i said personally.
Where are my PHAT people at? Hyertrophy days Brian 12 8 yearsAKK (1998): please
phat problems golagola 2 8 yearseknight (58109): You can make substitutions accordingly. Try to just be quick when changing your dumbbells, but you'll be fine. -3X
Cardinal's Log cardinal Jump to first page75Jump to last page 8 yearscardinal (6175): Really cut my kcals again this week. Time for a big weigh in tomorrow. Hoping those scales will put me near 158 lbs. After that I'm questioning how much lighter I can get. Also got a 170kg x 6 squat on Wednesday. At 160 lbs. Less than a month now and I also get my life back from work. Just need to maintain this warrior monk like focus. Wake, eat, lift, study, meal prep, sleep, repeat. All there is right now.
PHAT training 2 hours +? help jja0016 7 8 yearsjja0016 (829): thx guys
phat POWER DAY REST TIME goBIGorGOhome 5 8 yearseknight (58109): This. IMO, OP, you're approaching this from the wrong perspective. Rather than worrying about how much total weight you can lift and needing so long between sets, I'd advise only taking 2 minutes (3 tops) and lift as much as you can there. As that amount increases, use this increase as a measure of progress. You're still progressing, you're still making gains, and you're not training using a 4:1 sitting on your butt:actual lifting ratio. -3X
Question about PHAT and chest while bulking! Unreachable 10 8 yearslukecorney (1021): sorry dude couldnt help myself lol. i know im an asshole
PHAT question + supp tips please jja0016 4 8 yearsSRorhrbac0808 (47098): lol. I have modified the original PHAT program so much... I am sure most ppl on this forum do phat but have modified it until they found a nice formula to the program...... Pretty much as long as your training the muscles 2x a week with power/hypo reps your good
PHAT Q Damon1962 8 8 yearseknight (58109): I guess I don understand your approach. I ran that routine and don't recall it ever taking me even an hour. To address your question, though, there's nothing wrong with it. -3X
Shannowman's phat log shannowman Jump to first page372Jump to last page 8 yearsshannowman (6367): Last phat workout done! Thanks to those who followed the log. Not sure I'll make a 5/3/1 log as the forum seems to have enough right now. Just having a BBQ in a brief bit of English sun.
PHAT upper body routine. Help Please!!!! Dionebowman 4 8 yearsshannowman (6367): I personally think the 6 sets of 3-5 are highly beneficial for rehearsing proper form, making adjustments and building explosive power. It doesn't take much time at all for the benefits it brings to your major lifts.
superset on Layne Norton routine golagola 18 8 yearsIrishGymSheep (10554): That is impressive my friend.
New to forums and PHAT Log Freelong 6 8 yearsFreelong (10): So today was Hyper back and power+hyper shoulder work. Workout looked like this: Pullups: BWx12 bw+5x10 bw+10x10 bw+10x8 HS low rows: 140x12 150x12 160x9 160x8 Cable rows: 75x15 75x13 75x12 Seated BB press: 50x5 60x5 70x5 77.5x4 85x3 Cable laterals: 12x15 15x12 15x10 DB shrugs: 50x10 55x10 60x8 Anyone got some tips on increasing overall pressing strength? Lagging a bit on that department right now.
PHAT Workout up to Comp whilst cutting? 10REPS 2 8 yearsdatabas1c (2188): There are tons of people here that have run a PHAT routine on a cut, and a lot of them even log it. I'd recommend you read through their reports and evaluate for yourself. I personally love heavy compound movements; I'd rather croak than stop deadlifting or squatting. I also hate hypertrophy routines, so I will probably never run phat personally so I cant give you any direct feedback. From my understanding of laynes phat program though, your...
PHAT without a spotter :( lift4life 23 8 yearsIrishGymSheep (10554): If it's easily achieved how come you can't usually lift them?
Kait's PHAT Log. kaitjens Jump to first page149Jump to last page 8 yearsIrishGymSheep (10554): @Scotian and Knifehands they are Bulgarian Split squats. They get even more intense if you elevate your front leg on a small box or something.
Mixing PHAT with L/P/P ? Tritons 2 8 yearsQuantikz (31): perfectly fine
Cut Time, embarrassingly bad bulk Rand Jump to first page75Jump to last page 8 yearsRand (4291): Just types out a big update the. Erased it... So here's the cliffs. 8 week mark I am ate 221 down 12 pounds. Iifym is way better then clean eating I don't even feel like I am on a diet. Ie I just ate 3/4 of a large meat lovers pizza! Cutting is a slow process and I need to be more patient with it and remember I am on track with my goal.
PHAT modification advice TCorder14 11 8 yearsTCorder14 (7): @eknight Again, a big thanks man
Advice on old PHAT routine Quantikz 6 8 yearsWinnersNeverQuit (10311): I think accessory work would be something to compliment the lift, eg push downs for prices to help either bench or such stuff, with regards to sets and reps i dunno
PHAT Question. Please advise. samuelz 4 8 yearsFiremanSi (42408): Dont do anything, with the approach that u fear u'll hurt yourself. If ur not confident in the lift u WILL snap your shit up. I'd start with boycotting shoulder work completely, and at the start of every upper body routine, do rotator cuff work, i've posted some vid so f this in the past, get involved. Maybe some light lateral raises, i always find they help aid my recovery from shoulder injuries. If you still wanna workout with it, i'd stick...
P.H.A.T Chest & Arm Day Suggestion and Tips Eldemire1 11 8 yearsMonster81 (1678): Your call, but I'd probably just keep it to one (A or B) and switch it up at 8 weeks. I only throw in a different exercise if I feel like I'm having an off day for the pump, but I do switch it up every 8-10 weeks.
Bulk? Maintain? Keep cutting? too skinny.... kaitjens Jump to first page44Jump to last page 8 yearscoolguy1993 (13237): @kaitjens nice, yeah 17% definately looks more likely. Thats INSANE going from 40% to 17% in under a year- you have gotten stronger as well, its not like you've went out and just stopped eating- do you eat more now than you did when you were 40%? your metabolisms probably got a lot faster (pressuming you didn't do much physical activity before you started lifting and yoga etc). And shup! you might weigh more than me but I have better tattoos!:P
KRIZTUFF goes PHAT - Log KRIZTUFF Jump to first page60Jump to last page 8 yearsKRIZTUFF (430): @Flow thanks bro! I know there's still some work to be done on the legs. But if you look at the weight I lifted doing squats when I started and look at my max weight now, you'll see that I'm making some great progress! So, an other busy week has passed. Still going at it a full 100%! Diet is going great. I'm really using different kind of foods, while sticking to my macros. Feels awesome! Before I'm going to show y'all an other progress pic,...
small update Mikhail Jump to first page77Jump to last page 8 yearsZyzzst (4486): Military channel is actually kind of boring:/
Log Time Jezza_91 6 8 yearsDukenhiemer (23939): Get it dude!!
Should i start Layne Nortons PHAT routine? Whitewalls 25 8 yearsKnifeHands (5569): I love Cholula sauce. That is all, carry on.
Phat Question Katatak 17 8 yearsAnef06 (130): Yeah have a look at readjusting your diet (cals & carbs) like the guys have mentioned. Your cals seem a bit low and you will eventually burn out with low cals & low carbs. Irishgymsheep's routine for you looks pretty solid. Your probably not really over-training. Just need a solid routine and a better diet. Change those 2 things and you should see a huge improvement and energy level. Try sticking to it for awhile before attemtping to...
P.H.A.T Lower Body Power Day Question!! Eldemire1 6 8 yearsEldemire1 (1): @sriram Thanks, can't let people decide your route in life. Its actually much harder than it looks trust me lol. But honestly i can't answer that question because i have never done either squat beside front and back. So maybe somebody can answer that for you. I'm doing front because it helps with Stunting/etc. Also i hate hack squat as i said it hurts my knees and i feel like i'm getting nothing out of the movement.
Stack PHAT Bulk Log Stack87 27 8 yearsStack87 (10): Weighed in at 187 today before doing the leg hypertrophy workout. This is about my 3rd day of taking Animal Test and i believe its driving my appetite through the roof! i was so hungry last night two benadryl couldnt knock me out so i at a VPX chocolate peanut butter bar at like midnight and that did the trick. The past few days it has been EASY to get all my macros and calories with this appetite. :-D Leg Hypertrophy Leg Press: 380lbs x3 x3 x3...
Starting P.H.A.T. questions Tritons 1 8 yearsTritons (670): Hello I'm interested on starting this program. But i have a few questions: -Would it be ok if i changed the order of exercises for example Bent over rows with pull ups? -Also on upper power day, would it be ok instead of skull crushers to do close grip BP? -Is the speed work really necessary? Thank you!
Refining workout Need help hotborad 27 8 yearshotborad (34): Well the lift isn't a behind back shrug you lift the bar all the way up to the lower part of your Abs if looking in mirror/(essentially a few inches bellow the start of your Latissimus Dorsi which you can't see). Essentially a behind the back upright row or (reverse upright row). Natural who cares its working muscles in a unique way causing them to grow. Therefore growing a unique muscle set. Thread about workout ...
Newb > Fat > Cutting > Advise > Progress Log booeychops 14 8 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. ...
phat question novitec 15 8 yearslobander (1): If you don't want to workout on weekends, you can use a 2+2 split. Monday Upper power Tuesday Lower power Wednesday Off Thursday Push+quads hypertrophy Friday Pull+hams hypertrophy You can also split the hypertrophy work into upper/lower
Switching to phat during a cut Shezza94 3 8 yearstamere01 (7126): I think it will depend more on your current split and how much strength you've lost in relations to your weight loss. I mean if you lost 10kg and your deadlift went down by 5 kg (example) that's more reasonable then you having lost 2kg so far and your bench dropping by 10 kg. like @shannowman said maybe nutrition related aswell? How fast you losing weight on your current macro's?? And im thinking of changing to phat during my cut too so if...
Hit a new PR leokozian 23 8 yearsSRorhrbac0808 (47098): yeah good work man!! That form is awesome.. Keep it up!
My 5 months PHAT progress pictures cardinal 19 8 yearscardinal (6175): @johon6 I was getting that too when i tried cutting near enough all carbs. I actually followed the advice of some people on here and upped the carb intake whilst reducing fat intake. I now feel fuller and feel my weight loss is better. I've also found reducing sugar helps too. I used to have a lot more fructus sugar too but noticed it gave me really low energy levels. Basically swapped out an apple for some oats which I mix into my yogurt and I...
Old PHAT Routine Quantikz 9 8 yearsQuantikz (31): So did some flat DB press 3x5 today and felt awesome. Touched my "upper" chest and it was pumped. Seems that eknight was right after all. Peace
considered newbie gains still? Trharrison 5 8 yearsTrharrison (172): thanks man, im going to try and get a vid up in a few days for proof :P
NEW PR'S _RudeCrew 2 8 yearsNorIda (46958): awwwwww yeaaaaahhhhh keep it up!
Yet another PHAT thread.. Corkey 2 8 yearsleokozian (250): Check out Layne Nortons article on SS. Its very descriptive and helpful.
Stubbon calves leokozian 19 8 yearsSwoleAnimal (5971): I've justed added more cardio and I really get a huge pump on the treadmill. Hopefully they will blow up after consistent running plus weight calf raises.
Phat question _RudeCrew 11 8 yearsZyzzst (4486): i always add more volume to the arms
P.H.A.T. vs P.H.U.L. juanf122388 8 8 yearsNorIda (46958): @juanf122388 no. You will still make gains on both programs as long as your diet is in check. Your diet will be the limiting factor to growth in these splits. Not the actual differences in the splits.
GREAT 6 month PHAT results! kickinchicken 20 8 yearsjohon6 (1393): awesome gains dude !!! i'm gonna give PHAT a crack whilst cutting, see how i go,
PICS OF THE CHICKEN (progress photos) kickinchicken Jump to first page37Jump to last page 8 yearsElminister (3412): Nice stash of toilet paper. Nothing scares me more than running out of toilet paper in the wrong moment.
AverageJoe is going on a bulk! LOG AverageJoe Jump to first page161Jump to last page 8 yearsAverageJoe (4510): 190.2!!! But it seems I'm stuck there... I'm going to carb up on saturday, before doing my 5/3/1 bench press (currently at week 2 of month 3, 3 reps +) I had a hard time going for the five reps last week, i stopped at 4, that got me so maaad. But my shoulder was hurting a lot and i had no energy that day. My military press has exploded. Last month I did 3x145, i did 5x150 yesterday wouhouuu Deadlifts and squats are increasing steadily. FUCK...
Anyone tried my training method? SwoleAnimal 10 8 yearsDirkenhiemer (12157): I generally train this way do a Power/Hyper split. Heavy on my main compound lifts. (Bench, Squat, Deadlift, Hang clean) Then helper lifts and vanity muscles in the 8-15 rep range.
JLC is all in on PHAT! JLC 4 8 yearsJLC (36): Soooo.. Now its time for some updates! I've done both the powerdays and I'm in for the rest today. Did a lot af heavy lifting on the power days. Bench 100 x 5,4,4 Deadlift 105 x 5,5,5 Squat 102,5 x 5,5,5 And more to come. I'm really feeling the strenth exploding right now, and I'll continue with this program as long as possible until I hit a platue! I'm also doing the rumanian deadlift instead of regular.
Ninjas Journey To get P.H.A.T! (Pics/Videos) TaoNinja 6 8 yearsTaoNinja (4): Did leg day yesterday, Felt pretty good, Feel like I been hit by a truck today, But its all good :D...Looking forward to my rest day, Can anyone suggest any good supplements to take that MAY help with recovery? Im eating a TON of food, Just wonder if there is anything that can speed up when i recover? BCAAs? but i have them in my Protein shake I have after workout so im not sure that will help? Anyway here is what I did, LOWER BODY...
Dropping the PHAT _RudeCrew Jump to first page36Jump to last page 8 years_RudeCrew (15100): Yes definitely a good one
Recovery Methods kickinchicken 2 8 yearsIrishGymSheep (10554): Ice baths the man maker.
Loggin' the Gains. Trharrison 12 8 yearsTrharrison (172): alright missed out on yesterdays log due to being incredibly bust at work. so today will be a double log. Back And Shoulders Hypertropy Bent Over Rows 6x3 135,135,135lbs Weighted Pullups (wide-grip) 3x8 25,25,25lb Seated Cable Row 3x12 100,100,100lbs Dumbbell Shrugs 2x12 90,90lbs Close-Grip Pulldowns 2x15 100,100lbs Seated Db Press 3x12 65,65,70lbs Upright Rows 2x15 ...
PHAT question Ghandi 2 8 yearseknight (58109): Focus on speed, not number of reps. Research Weatside barbell powerlifting for the logic in doing so. You can replace any exercise, technically, but I wouldn't make that substitution personally. -3X
NorIda is a Phatty (3) NorIda Jump to first page500Jump to last page 8 yearsNorIda (46958): Dearest Derek. I hate you. But Log Number Thr33 is in the books. Post if you want me to continue.... Wait a minute,... no posts, Looks like I won't do another log! Or will I!? Hmmm..
Layne Norton x Jake Wilson - Podcast Maarten 5 8 yearsDavemes (10): great stuff
PHAT LOG (ANOTHER LOL) Jezza_91 3 8 yearsJezza_91 (1315): or should i up them?
Leg training and PHAT Chris 1 8 yearsChris (156): So I'v been bulking while on PHAT for about 6 months and made some nice gains but now I want to cut a bit. My legs are naturally big and don't want them to grow anymore(atleast not before my upper body catches up) and I was thinking of replacing the Legs hypertrophy day with another lower body Power Day. I know my legs wouldnt grow anyway while cutting and I want to increase the strength of my legs and core so I thought of modifying PHAT...
Log time alexbennett123 17 8 yearsalexbennett123 (349): oh I was blasting Four Year Strong on the ipod today. Gotta love that beardcore!!
Help with a PHAT split... Thedude67 19 8 yearsThedude67 (3088): Okay then, lower hyper or power it is...
Switching up PHAT routines sazthetics 4 8 yearsNyko (2884): If you're seeing gains and not hitting plateaus why change anything? If it is not broke, do not fix it.
Heard of PHAT training? Mazz 1 8 yearsMazz (573): LOL...apparently this guy hasn't.
ilifthard's PHAT LOG ilifthard 13 8 yearsilifthard (3241): AYEEE I'm feeling so proud! I've done 220 lbs x 8 @ Barbell bench Press!
PHAT in 4 Days gymguy6969 12 8 yearsJJ3065 (6900): I wouldn't do shoulders on that day, move that shit to leg day
donnero wants to start PHAT donnero 4 8 yearsZyzzst (4486): get ready to be really sore your first week
Strange routine? KalletSc 3 8 yearskickinchicken (8717): As long as he's changing some of the exercises when he works out at different rep ranges it doesn't look too bad. Maybe not the best but not bad. It really comes down to the exercises it'd look like to me.
Before Barbell Shrugs/Rows and after. ilifthard 5 8 yearsSRorhrbac0808 (47098): The twins got that back!
Can PHAT fit into 4 day split? Jordan17 13 8 yearsDirkenhiemer (12157): It will be a lot of lifts on your hypertrophy days. If you get enough sleep, and eat enough you'll be okay. But, it's terribly hard on my body. I couldn't do it.
Routine Trouble. KalletSc 8 8 yearskickinchicken (8717): You could even do a 2 a day on days that you had time and then it wouldn't really be such a big split, kinda.
KRIZTUFF goes PHAT - Day 1 Log KRIZTUFF 2 8 yearsMarkovich (595): Love the picture hahaha :D Good luck ! =)
Are These Goals Reasonable in 4Months? KalletSc 8 8 yearsMillennium1 (586): Aggressive but reasonable.
Bunter225 - PHAT Boy Log bunter225 Jump to first page32Jump to last page 8 yearsbunter225 (829): Whoops, 23 days since an update, nevermind Ive got a trainging diary that Im logging sessions, nutrition, how im feeling and my motivation for that day. Ive been easing the cals up for a few weeks now as I transition in bulk mode, currently on 2750, next week on 3000, week after 3250 then 3500 the week after that. This is ~400 above my maintenance. I dont have a particular weight in mind, I will keeping an eye on the mirror. I just want...
changes Phat training DazeTheOne 6 8 yearsstewie (442): ^this
Phat speed work _RudeCrew 3 8 yearsIn4gainZ (454): Concentric only
Hack squats? _RudeCrew 4 8 yearsYoungbrah (112): I use the trap bar deadlift, seems to be a very similar range of movement as the hack squat, and for me the hacksquat feels really awkward
New Split for someone finishing PHAT mastamuffin 12 8 yearsSRorhrbac0808 (47098): yah I would say so. Looks solid to me!
Mikhail is getting PHAT! Part 2 Mikhail Jump to first page32Jump to last page 8 yearsMikhail (517): bit of an update. staying pretty lean and seeing gains. loving it. been doing eat stop eat and like this way of fasting a lot. I want to get into some comps soon. 8 months is how long before i feel im ready. Thinking about going to some PL meets. Deadlift is up to 465 now, so i feel like i could compete. picture related. ...
Cals Burned on PHAT TheBangBus 6 8 yearsstewie (442): It's not as scientific as you might think. I used a polar heart rate monitor, which calculates calories burned using weight, fitness level, heart rate, age etc. I calculated both power and hypertrophy days twice and used the average. Polar has been shown to be fairly accurate in calculating calories burned.
Advice on getting lean towards 10%body fat Vintageice 10 8 yearseknight (58109): Depends on where you're at now. I'd retool the diet and add some HIIT. Get your bf% checked and go from there. -3X
Dans cutting the PHAT log DanB Jump to first page47Jump to last page 8 yearsThedude67 (3088): @DanB I skimmed through your posts and couldn't find your stats? How tall/weight/BF/age? I'm curious to see what kind of improvements your making. Also, good work with this, very inspiring!
Temped to start PHAT - awaiting approval! poepneus 9 8 yearsstewie (442): Cool, you'll see some great strength gains as well. Haha, yeah I'm Afrikaans.
Added 45 lb. to my Squat in One Month (PHAT) nosquatch 6 8 yearsdavid12345676 (8566): lolololl looks like freaking bane is spotting you.
Beginner routine critique nastybeast 11 8 yearspandasashi (3859): ^not bad advice.. a beginner program also allows you to develop a good mind-muscle connection so that when you move to a more advanced program, with more advanced movements, you will know exactly where you should feel and how to do the exercise properly so ur hitting the right areas.. the only things i would change with the above (just an opinion) is switch stiff leg deads with regular deads and switch bent over rows with T-bar rows (because...
1RM Update AarronStenner 7 8 yearsAarronStenner (10990): Thanks dude!
My Phat split draft one. please criticize! cassious 15 8 yearscassious (2926): Monday Upper body power Power 3x5 Tbar row 3x5 Pull up 3x5 Flat DB press 3x5 DB shoulder press 3x5 BB curl 3x5 Overhead DB extension 3x5 Weighted ball crunch Tuesday Lower body Power 3x5 Deadlift 3x5 Machine hack squat 3x5 Leg extension 3x5 Ham curl 3x5 Standing calf raise 3x5 Weighted decline crunch Thursday Upper body hypertrophy 6x3 65% 5RM Speedwork Tbar row 3x12 Incline bench BB shrug 3x12 pull up 6x3...
Cant do any pull ups for PHAT. DFMaster240 20 8 yearsDFMaster240 (577): THIS!!!!!! a month ago I couldn't do one dip, but after practicing I could easily do 8.
2 x PB'S in one week. Hel Yeah!!!! pl8e 3 8 yearsSRorhrbac0808 (47098): congrats bro! PHAT IS KING
PHAT vs Push/Pull/Legs Routine ?? Who wins ! FiremanSi 20 8 yearsalexmuller (5452): PHAT made me strong as hell, L/P/P has given me crazy size gains!!
PHAT VS 5/3/1 c3pOMG 8 8 yearsBaiTu (3096): I don't have any research but it doesn't make any sense to me how doing high reps after doing low reps will negate the low reps. Once you've done the low reps, you've done them. Doing high reps won't undo them. The only thing is that after doing the low reps with the heavy weight, you might not have the strength for the low reps but that's why you keep the weight low. I think there are more differences to PHAT and 5/3/1 than you mentioned,...
PHAT UB Power Day Nyko 10 8 yearsNyko (2884): Yes. It was a question directed more if anyone has already done it or had similar results. Which is exactly what JJ responded with.
PHAT overlap atlas55 4 8 yearsShezza94 (58): You'll get used to it soon enough
PHAT modifications ionatan 5 8 yearsshannowman (6367): I've run phat with upper body power on Monday and chest on Saturday for pretty much 10 weeks now. It's never been a problem.
Legs!!!! shultz91 14 8 yearsThor (5028): I've noticed good progress in my hams the last 6 months through: -Relatively heavy (120kg) SLDL going very slow on negative (10 reps), then supersetting with isolated hammy curls. -Heavy, slow negatives on a seated hammy curl. I know everyone focuses on the quads since they look pretty aesthetic, but you can pick up a good amount of width through your hamstrings, and they actually balance your physique really nicely.
week 7 progress. Trharrison 9 8 yearsWinnersNeverQuit (10311): Advice, sqyeezing your traps together takes away from the v shape if your lats coming out from your waist
Phat In4gainZ 9 8 yearsjonrivs49 (3001): Just do it.. If you see results, stick to it, if you dont see results then stop. I've just started phat and i like it..
P.H.A.T. Chicken (2) kickinchicken 4 8 yearskickinchicken (8717): @In4gainZ Yeah, I agree. My PB is 465x1 but that was a while back before my ankle and then foot injuries. And although I'm not squatting near what I'd like or think I'm possible of doing, I've been diligently squatting all the way down and as opposed to just below parallel. It makes it a bit more difficult but my hams are finally growing since the change. I believe it'd be much more impressive to get back to 465 but do it as deep as possible so...
Phat changing movements MertcanLbyrk 2 8 yearsNorIda (46958): That's completely fine. Phat is more of a theory than a set routine. Your making smart substitutions. Keep it up
Hammer strength chest press MertcanLbyrk 2 8 yearsIn4gainZ (454): Dumbbell chest press
so training to failure is not good? GregC Jump to first page47Jump to last page 8 yearspandasashi (3859): @In4gainZ , go home, ur drunk.
Achieved First 300 lb Bench Press! nosquatch 14 8 yearsIrishGymSheep (10554): It was cool, you going for a PR and your spotter casually lifting it off with one arm and not being over you is very worrying though.
PHAT Principles nastybeast 2 8 yearsMcQueef (2982): Read this: clickable text
checking in! GettingThere 6 8 yearsGettingThere (148): yeah, i get what you mean. dont know if i cant be bother right now haha i think thats a tomorrow adventure haha.
PHAT have little impact for Shoulders? jonrivs49 7 8 yearsDukenhiemer (23939): I add a few things into my shoulder routine, I've definitely seen a lot of growth on my delts from PHAT! Rear felt rows ftw.
Scared to start PHAT :( DFMaster240 17 8 yearsDFMaster240 (577): sike naw thanks fo yo help.
Modifying PHAT nastybeast 2 8 yearsNorIda (46958): None whatsoever Phat is a concept. It's not set in stone.
Chest focus on phat In4gainZ 4 8 yearseventheodds1 (5644): Here we go!
Duration of a program alfa345 2 8 yearsshannowman (6367): I wouldn't change anything as long as you are making the gains you want. Just remember to deload, does wonders.
Best cutting routine ionatan 4 8 yearsionatan (31): thanks
NorIda is Still Getting Phat (2) NorIda Jump to first page501Jump to last page 8 yearsdwatson (26511): ahahahah got ya!
Other Programs After PHAT KalletSc 8 8 yearskickinchicken (8717): Push/Pull/Legs is a good set-up. Im not a fan of Max-OT. Strength went up a bit but very minimal mass gains. And very boring. And the German Volume training is awesome stuff. Why not stay with PHAT since you have gained 6 lean pounds on it and just adjust it to a push/pull/ legs routine. I do believe @skullay is on a routine like that. I was thinking about doing the same.
Changes on my PHAT routine Flo1307 6 8 yearsFlo1307 (3853): Which same muscles are worked on day 4 and 5 Oo ? Thought that: Chest includes shoulder and Tric Upper Back includes biceps
PHAT Hypertrophy Rep-Ranges: 8-20?! sazthetics 18 8 yearssazthetics (16): I had a similar understanding to you. I think sets up to 20 still do stimulate muscular hypertrophy, just to a lesser extent. I think Layne Norton's idea was to incorporate all rep-ranges in order to shock the muscles, not allowing them to adapt to a set rep range.
I hate to FAIL! kickinchicken 5 8 yearskickinchicken (8717): Next time I'll tell myself I'm lifting kittens or lawn gnomes or something. Ahhh! I kinda want to go back to the gym right now and do it.
Cleans tiesun2 3 8 yearsDirkenhiemer (12157): Hang Cleans are the shit. I'm not very good at them yet, but I think they're a lot of fun. They're the only thing that will make my traps grow! Personal best is 225x4 before I injured myself. I just did 200x7 yesterday. So it's getting better. :)
Phat is a blasttrtt In4gainZ 4 8 yearsNorIda (46958): I'd follow it how it is for now. Unless you don't have certain equipment available to you. But overall keep it as close to how it is right now imo.
Bulk QNS nastybeast 7 8 yearsmikew (11494): Great article on the subject - "Under the best possible circumstances (perfect diet, training, supplementation, and recovery strategies) the average male body can manufacture between 0.25 and 0.5 pounds of dry muscle tissue per week. That is the amount your natural body chemistry will allow you to build. So we're talking about around one or...
PHAT: Auxiliary & Assistance Exercises? sazthetics 18 8 yearsDirkenhiemer (12157): Meh, I've never liked Rack Chins anyways. Perhaps I should give them a shot again. I'm getting tired of just pull ups. It just feels repetitive and pointless!
Yet Another PHAT and BULK Log eventheodds1 Jump to first page114Jump to last page 8 yearseventheodds1 (5644): @nastybeast Yea but I need to remind myself on hypertrophy days I m not a powerlifter lol.
TRYNAA GET PHATTT DazeTheOne 13 8 yearsDazeTheOne (82): This week i had to skip it because i meant to start the program on a sunday but did it on a monday. If i had done my legworkout yesterday i would had to do my shoulder/arms hypertrophy today and upperbody power tomorrow.
Phat layne norton In4gainZ 2 8 yearseknight (58109): I would stay at ~50%. The object of the dynamic effort is NOT to "stimulate fast twitch fibers." It's to stimulate the CNS. Every time you train, you're going to stimulate fast twitch fibers anyway. -3X
DB Row as Power Exercise DazeTheOne 6 8 yearsScotian (9922): kroc rows FTW
SO MANY GAINS!!!! WHAT WILL I DO!!! Mikhail Jump to first page33Jump to last page 8 yearsFiremanSi (42408): DUde i'm new to this.. but ur progress looks IMMENSE man.. i'm 6'4 myself and the fact ur tall also and making solid gains gives me hope. PHAT is next on my list after i complete this MI40 program. Good work.
PHAT + Occlusion Training Swift 3 8 yearsSwift (1411): Haha yea I know! Another cool thing about PHAT, ur pretty much in sync with anybody else running it :p
Trying Out Phat DazeTheOne 10 8 yearsDazeTheOne (82): thanks a lot guys. gotta admit out of all forums i've visited you guys have been the nicest lol.
PHAT + German Volume Training. Kriztijan 8 8 yearsKriztijan (19): hahaha yeah 40 lbs is to low, i'l go for a minimal of 80 lbs (A) synthol overuse :P
Duke is getting P.H.A.T!!!!!!!!! Dukenhiemer Jump to first page407Jump to last page 8 yearsDukenhiemer (23939): Holy Hell guys... Yesterday was volume work for chest/tri's and I can tell my body isn't used to high volume at all, my body hurts so friggin bad! Haha. Nothing too special to report, taking today and tomorrow off, starting back on PHAT Monday, I weigh in Monday morning and I'll get some progress pics up so you'll be able to see the progression!
Rack chins nastybeast 10 8 yearsAzzdog18 (358): Watch Skullay's DUEL upper power day video on his youtube channel (and all the other vids aswell)...I know he does weighted rach chins on there I do rack chins and pull ups in my routine
Are my goals possible? Shezza94 8 8 yearsShezza94 (58): No lol, my bench is 143, shoulder press is 110
Varunj's PHAT Log varunj17 Jump to first page152Jump to last page 8 yearsvarunj17 (498): no gym for 3-4 weeks people grandfather passed away so going back home to india for the last rites...very sad..was an inspirational man.. be back after that period.. keep up the good work everyone...all the best
A weird thing has happend Rand 26 8 yearswillyb7 (247): I love leg workouts now, feel like I progress more with them than any other. If you don't feel light headed towards end of workout or fall on your face getting out of bed for atleast the next 2 days I consider it a bust
P.H.A.T. Chicken kickinchicken 24 8 yearskickinchicken (8717): Mistype. It's 5.9 % with calipers. Just under the 6% mark. And 8.42% with the math. Skin fold tests are always +/- 4%. I'd like a hydrostatic test someday but I'm not too worried about it. 181 lbs with a 30in waist. (181x1.082)+94.42 = 290.262 Formula #1 32x4.15 = 124.5 Formula #2 290.262-124.5 = 165.762 Formula #3 181x165.762 = 15.238 (15.238x100)/181 = 8.41878453 or 8.42% If my math...
Gettin Shredded, With RJ PERKINS! SRorhrbac0808 Jump to first page499Jump to last page 8 yearsdwatson (26511): @freakgeek @SRorhrbac0808 Would you two quit talking and get it in already. Gees. We are all waiting
P.H.A.T While Cutting? Harnz 6 8 yearsAverageJoe (4510): yeah good idea to bump it up. when i cut i train only in low rep ranges 3 times a week to keep my gains without exhausting myself and it let me focus more on cardio! it worked perfectly, didnt lose any muscle and dropped 14 lbs in 3 weeks lol
Greenies phat Green 4 8 yearsGreen (1): Squats 5 sets of 3-5 reps 108x 4 111x 4 111x 4 111x 4 111x 4 Deadlifts 5 sets of 3-5 reps 108x 3 108x 3 108x 3 108x 3 108x 3 Leg extensions 2 sets of 6-10 reps 7x0 10 70x 10 Stiff legged deadlifts 3 sets of 5-8 reps 81x 4 81x 5 81x 4 Lying leg curls 2 sets of 6-10 reps 26.5x 9 26.5x 9 Standing calf raise 3 sets of 6-10 reps 35x 12 35x 12 35x 12 Seated calf raise 2 sets of 6-10 reps 45x 12 45x 12 Need to...
routine critique Ramses 4 8 yearsbrian12 (9495): I think three power days is over kill. Add two days pf hypertrophy ontop and you wont have enough time to recover. Rather do upper.lower ~ two power days then rest and then two hyp days^^
PHAT Abs Nyko 9 9 yearsNyko (2884): @G3nGHIS Agreed. It was one of my first thoughts before I began my form dry run through the program.
Judge My PHAT Training Routine ? FijiSotia 7 9 yearsLinus (154): I think it's highly dependent on the person. But over all I agree with lyle. This is a great 3 part series on exactly this, great read.
PHAT for 16 year old? OhhEhmJee 2 9 yearsWinnersNeverQuit (10311): Its fine
Alex Muller BULK Log* alexmuller Jump to first page500Jump to last page 9 yearsdwatson (26511): BOOOOOOOOM 500!!!!!!!!!!!!!
Pigglets Training Lawg Piggles 10 9 yearsPiggles (226): Two workouts to log. from yesterday and today. probably not going to log weights as I can't be bothered, and I don't think people really care that much, will just keep posting my power day weights - particularly Deadlift... (yesterday) Hypertrophy leg day - this was insane... pretty much went a bit crazy and think I may be walking stiff legged for the next few weeks... ok not that bad, but it was a great workout. Massive endorphin rush...
DoggCrapp(DC)training vs PHAT Agame 5 9 yearsbrian12 (9495): @Agame Yeah have a look at HCT12 or look at what I'm doing in my my other thread - combining DC with a PHAT style power/hyp clickable text
Jezza gets PHAT and diet Jezza_91 11 9 yearsJezza_91 (1315): Just checked the diet and its 2 chicken/turkey breasts 200/250 grams. Then 200/300 gram salmon. I also have mayo for fats, like a tablespoon. I'm meant to eat 2/3 small sweet potatoes. Or 150/200 gram yogurt with handful blue berries. With IF you can eat fairly large meals and stay around 1800/2000 cals and shred?
Phat vs. Bodybuilding Split? DFMaster240 7 9 yearsDFMaster240 (577): ok thnx
Aspiring Physique Competitor/Model. KalletSc 19 9 yearsKalletSc (607): My legs aren't like twigs, but I'll admit they aren't the most impressive. My calves are tiny but my quads are decent. I hit them twice a week though. I squat about 3 plates and deadliest about 405 so I am not too bad at it. I'll get a pic up.
PHAT + Occlusion training Olsenstyle 21 9 yearsMRc (1): Anyway occlusion training could be done with shoulders? I have tried many things to get my shoulders to grow and they just seem to be the hardest muscle for me to develop :( any tips??
Newbie Piggles 4 9 yearsBaiTu (3096): Good luck.
Rate My PHAT - With Questions Swift 5 9 yearsSwift (1411): Cheers will keep that in mind, got the diet and nutrition down, cant wait to start PHAT
Quick Update G3NGHIS 7 9 yearsSRorhrbac0808 (47098): hell yeah buddy!! doin work!
im so confused Need someones help "newbie" Helo 6 9 yearsAarronStenner (10990): @NorIda thanks for the evidence. I was to lazy to search haha
How to alter phat w/ out changing it Tyjaws 11 9 yearsNorIda (46958): Lol. Sorry for the dbag responses. But as @ek said. PhaT is more of a template than solid routine. My routine looks nothing like the routine that you can find online. Adjust it however you need to, add in or remove exercises and make it work.
phat ??? juanf122388 6 9 yearsAarronStenner (10990): long as you have your big lifts in each day e.g. legs- squats/deads back- bb row/t-bar row. Chest- bench wtih bb or db. Arms- bb curl/skull crushers. You can add any amount of other exercises after them but id limit to one or two per body part. I do 3 max for one bodypart
AvgJoe's P.H.A.T. log - Stepping up my game AverageJoe Jump to first page63Jump to last page 9 yearsAverageJoe (4510): thanks! But we agree on the point that the lighning helps me looking more impressive! ;)
Split jmill 9 9 yearsjmill (100): Ok so i figured I'll give a quick update halfway through my 3rd week of this and loving it. Found all the info given to work and I am getting much better at dealing with DOMS especially with my legs. and it turns out i love the power days and it is helping me to lift heavier week by week. Starting to see some nice gains (although not really on the scale but in the mirror)and am feeling much stronger. Would definately advise this program to...
Will I be progressing? Jordan336 5 9 yearsJordan336 (7): Will do man
Mikhail is Getting P.H.A.T. Mikhail 6 9 yearsNorIda (46958): Sorry, Didn't see you had asked that question. I really don't focus many exercises for Obliques. From my understanding they're more of a stability muscle, and I feel that Squats, and Deads, and every other heavy lift hits them hard enough. lol.
What is PHAT? Markovich 3 9 yearsSRorhrbac0808 (47098): A big bootayyy
Training to failure on PHAT Jordan336 1 9 yearsJordan336 (7): Has anybody here trained to failure when working a muscle 2x a week and still made progress?
Put a shoulders day in phat? David_123 6 9 yearsJelet (2190): My rear delts got big on phat. Def some improvement.. One of the biggest changes i noticed in myself... But iv always had good rear delts, so proboably just genetics All the other exercises should hit the rear delts enough IMO. if anything front shoulders r whats lagging in nortons phat. M
Need a new Routine bigloufsu 29 9 yearsZyzzst (4486): @TheBangBus it was crazy beginner gains....if i showed you before and after pics you would be like wtf happened hahaha, i wish i had a camera cuz the only pics i have are on paper...not digital
Question about P.H.A.T RageBoy 6 9 yearsNorIda (46958): Impatient much? Bump something after days, not hours. this is ridiculous. lol.
P.H.A.T. and Shoulders G3NGHIS 6 9 yearsG3NGHIS (8532): Maybe I'm not lifting heavy enough. That has been one thing I have noticed with P.H.A.T. is that I am way stronger than I realized. Literally have stuck to Hypertrophy for two years now. Before that I was a scrub.
phat at home??? juanf122388 1 9 yearsjuanf122388 (46): So i gotta figure out a routine for phat since i workout at home i got barbells e-z bar tri-bar bench dumbbells a bench and well bout 10-25lbs plates 4-10lbs plates 4-5lbs plates 4-7.5lbs plates 8-2.5lbs plates yea weak shit since its only the 1inch plates but fuck it it was free lol my bench.has a leg station so leg curls and extensions also a pull up/dip power tower but what i need is some way to make a phat routine at home if anyone may be...
NorIda's Getting P.H.A.T. NorIda Jump to first page500Jump to last page 9 yearsDukenhiemer (23939): Oh shit... I'm ending this one. In4glory!
cutting PHAT johon6 3 9 yearsjohon6 (1393): ^^^^^ fanks :) lol
Quick question Jordan336 5 9 yearsJordan336 (7): Anyone?
How much should I lower the volume on PHAT? Jordan336 23 9 yearsJelet (2190): Theres a big difference in form on hypertrophy days and power days. On hypertrophys sometimes i take like 8 seconds PER REP just to get that extra slow burn and then i pause at the bottom.. Hypertrophy days u want to focus on form , real good. Power days if u do this, u wont make muchbpeogress and will get injury No body does this ... Go look at layne norton vids of him going heavy tbar rows. Look how he uses his body etc. Look at people...
Layne Norton Video Log AarronStenner 7 9 yearsAarronStenner (10990): just watched and i can grasp most of it so I may try coming up with something after my deload which i expect will be in a month or so
19 inch arms? Thanks to PHAT! Mikhail Jump to first page51Jump to last page 9 yearsZyzzst (4486): hahaha me too, i actually have to start measuring myself...its funny that you said 12" arms cuz last time i measured 4 years ago thats what they were haahaha
Squats/Deads AarronStenner 29 9 yearsalexmuller (5452): Well thats the reason!! I had such bitch legs and wanted to be Alpha like NorIda so squats and deadlift 2x a week and upperbody once a week.
what is phat? bobsboner 13 9 yearsSRorhrbac0808 (47098): I just got cought doing the same shit! haah. fuck IP buttons
Legs in PHAT Youngbrah 4 9 yearsYoungbrah (112): Ok cheers guys
Speed work Zyzzst 14 9 yearsNorIda (46958): Haha, seriously. It's a little ridiculous.
Zercher Squats AarronStenner 2 9 yearsIrishGymSheep (10554): Awesome but very painful.
PHAT brehhhh Zyzzst 9 9 yearsNorIda (46958): You're doing it wrong! They're supposed to hit the lower abs! Phats awesome man. Doesn't look like a ton of volume on paper. But it'll kick your ass lol
Bench Press and PHAT CBitez 11 9 yearsCBitez (4): I maxed out on 55lb dumbbells for benchpresses. no laugh
NO HACK SQUAT for PHAT, can i use this???? DFMaster240 6 9 yearsBEASTIX (103): barbell hack squat is the best, but so fucking annoyin doin it
Add deadlifts to PHAT? DFMaster240 13 9 yearsDFMaster240 (577): Yo guys how about if i do normal deadlifts on shoulder/back day.
So close to giving up. jozh22 21 9 yearsNoLimitz (106): listen to everyone on here! these guys have a very good aspect on fitness and life in general. take bits and pieces and re-evaluate your diet AND MACRO NUTRIENT GOALS
Warming up on PHAT jozh22 2 9 yearsdwatson (26511): Answered your PM.
What do you guys think? (Experienced BBers) Adiaz10x 19 9 yearsThor (5028): Haha, good man. If I get the time later, I might make an actual graph, that takes account of the rate of muscle growth shown in the studies comparing twice weekly v single weekly as well as predicted muscle gains under ideal conditions, over a 5 year period or something.
Ugh bout to dishonor myself and sound n00b G3NGHIS 18 9 yearsdavid12345676 (8566): 2nd week only!!! comeon now chief i thought i was talking to a phat veteran..hmm this changes things
Johnny's Laye Norton P.H.A.T Log JohnnyBeGood 10 9 yearsZyzzst (4486): no...only vary every 8-12 weeks
PHAT guyss Zyzzst 8 9 yearsAverageJoe (4510): I've been training seriously for a year now and hit a plateau in term of strength. I found out by reading a lot about PHAT that it was the program that would help me bust that plateau. I've been running it for a week now so i can't really tell the difference but I feel that I'm gonna explode soon. And I love the fact that PHAT includes 2 power days, it makes you feel fucking alpha.
MASS Gaining Programm / Cutting Donovan95 4 9 yearsDonovan95 (10): And what's the most accurate BMR? I Train 6 Days a week, Cardio 1 day a week HIIT. I'm 5ft 5 and 171Pounds 17 years old. Thanks all!
Waleed's Lean bulk/Phat log waleed19 3 9 yearswaleed19 (4): Day 1: Upper Body Power Day •Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps •Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps •Auxiliary Pulling movement: Rack chins - Need something different? Barbell shrugs - 2 sets 2 sets of 6-10 reps •Pressing Power Movement: Flat barbell bench press 3 sets of 3-5 reps •Assistance pressing movement: Weighted dips 2 sets of 6-10 reps •Auxiliary...
introducing myself BB2y 10 9 yearspandasashi (3859): look pretty decent, keep it up!
Need some explanation of PHAT tarotale 3 9 yearstarotale (433): i guess that means don't customize it too much; i think will hybrid it a bit. focusing 3-5reps on big workouts like bench press and shoulder presses and targeting 6-10 reps on less compound lifts like lat raises, glute raises, flies, curls, etc. We'll see how this goes.
Can i build muslce,loose fat@ same time? DFMaster240 27 9 yearsMixxd (4): He's been training for about 5 years now - he's 25 - And yes I don't say fat is strength -I say it contributes to the overall power he has that allows him to lift a lot more than what would be possible if he were not at his level. Trust me I've made fun of him tons of times for being fat ( and he would make fun of me for having abs and how real men should have guts and beards, which is why you're all probably confused as to why I'm defending...
Opinion on workout need!!!!! GettingThere 5 9 yearsGettingThere (148): yeah my aim is 85kgs with like 9% bf im 80kgs now and about 13% "Train like a powerlifter, eat like a bodybuilder" i like that. cheers EK
Speedwork in P.H.A.T. G3NGHIS 12 9 yearsjhew86 (1): Speed work otherwise known as "dynamic work" is essential in most powerlifting programs (used extensively by westside barbell). As mentioned above, it does save wear and tear on the joints; it also allows an increase in speed strength (the time it takes to move the bar from point A to point B). This method is essentially utilized to improve ones ability during the power days because it works as an assistance means to allow you to move...
newbie here and confused on PHAT KD310 3 9 yearsKD310 (1): thanks man apprecitate it idk if its cause im working nights that my brain is mush or what but appreciate the time glad to finally be apart of this forum.
is PHAT worth it? wrestlers get in here(srs) Peter 3 9 yearstarotale (433): yes totally. it's amazing how much it can help you to push yourself and get strong as fuark. i didn't do wrestling, but MMA was my thing, and I bet I can do ground better with better strength although a lot of it is techniques too.
P.H.A.T. Tips G3NGHIS 14 9 yearsG3NGHIS (8532): Awesome! Now would any of yall change your supplementation for certain power or hypo days? Like not take a pre-workout?
Im so confused Jwalker497 11 9 yearsJwalker497 (1): 3 More QUestions and I really appreciate any input. 1)[U] Exercise Variations[/U] - Is it ok two have slight variations between 2 workouts. For example I use heavy bent over rows on Power Back day and then on hypertrophy Back day I use t bar rows with a V handle. Similiar movement slightly different position. I tried to keep the structure the same but wanted to have some variance to keep it fresh. The only thing that worries me is that If I...
Golds Gym Is Not The Mecca! AarronStenner 6 9 yearsAarronStenner (10990): Pussy gym!
How often do you have deload? Jusu 16 9 yearsAmy0582 (373): Seriously, if your coach is telling you to rest, do it. I take one rest day a week but have been told I need more.
My buddy's show is today!! ~~ GTFIH dwatson Jump to first page55Jump to last page 9 yearsSwayz87 (9039): That show is MASSIVE!!! Plus each area and region judge Physique differently!!! Sucks He deserved top 5 ATLEAST!!! It was the dallas Europa show right??
Slow cut for the win! Jelet 5 9 yearsdrakula (85): good for you man, keep it up! like you said, slow and stead wins the race :)
Let's get some consensus - Biceps Striation 6 9 yearsMaarten (4299): pullups do wonders, more than curling.
PHAT routine changes yaikx 1 9 yearsyaikx (1): Hey guys, Although I have been lifting for quite a while ( almost 3 years now I guess ) I am still very weak. Actually I am sad that I wasted so much precious time , but what can you do. My stats are : 6'3 tall 210 pounds BF ~ 12-13% Bench : 180 pounds Squat : 240 pounds DL : 300 pounds Well , just for your info. Now I wanted to try the PHAT routine out, but I just can workout 4 days a week. How should I change the routine...
WillyB's Workout Log willyb7 21 9 yearsalexmuller (5452): thanks man, appreciate the comment!!
Any Sprinters Up in Here!!!!! AustralianOak 18 9 yearsAustralianOak (1504): Hey guys, actually instead of doing a split routine im doing a three day routine - total body: First Day: Total Body - Low Reps Second Day: Total Body - High Reps With Speed Third Day: Explosive Movements @nastybeast. No i dont compete yet man, school is really busy but i do plan on competing soon and im going to uni next year so i will do it then. I think that if you want to compete you really need a coach of some sort for your technique and...
Few training/nutrition questions stewie 6 9 yearsMrMailliw (4494): Most common cause of elbow pain with triceps is skullcrusher type movements, I have had to take anything like that out of my routines because my elbows hurt even on low weight. CG bench and dips are the best exercises for building strength in your tris but extension movements are best for adding size.
New to the forum, Few questions! waleed19 9 9 yearsSwayz87 (9039): @waleed19 Looks Pretty Solid Waleed! IN4Log
Critique my routine! AverageJoe 5 9 yearscardinal (6175): @flexdec You sound a bit like me body wise. At the minute I'm on a strength program and squat 5x5 twice a week. I always get people critiquing me and saying I lack a real leg workout. The thing with training though it's all about how your body responds. My legs feel dead after a squat set and its where I carry all my weight. For me it's pretty irrelevant how much I train them. If I work them 4 times a week via 1 set of deads and squats per day...
Starting my cut today, Lets go. alexvierling 18 9 yearsalexvierling (262): Also, keep the suggestions coming if you guys have any more. Always looking to learn!
Phat week 4: Faurk yeah for strength gains stewie 7 9 yearsstewie (442): It's actually a 20kg and 15kg plate hanging from the weight-belt = 77lb
Bqrk's PHAT log Bqrk 30 9 yearsBqrk (37): Okey, smash them up real good then! Got my hypo day tomorrow, can't wait!
Skullay - PHAT Log skullay Jump to first page178Jump to last page 9 yearsskullay (4036): I mostly do power and lighting design. So mainly getting power to pumps/motors/etc. I'm actually stationed at a chemical plant right now. Depending where you are chemical engineers can make some serious bank. I work for a consulting firm and it seems like the mechanical engineers are the ones who end up making the most.
ALEX MULLER LOG** alexmuller Jump to first page361Jump to last page 9 yearsalexmuller (5452): Thanks brother, working my ass off to get there!
Just Do It jweig 10 9 yearsjweig (64): @Swayz87 Glad I could inspire you my man tear it up today! @david12345676 Happy birthday man go kill it in the gym then hit the bar you only turn 21 once so have fun!
difference between SLDL and RDL ?? Popeye25 7 9 yearsmetalheaddoc (1): My understanding was that SLDL has knees locked, lower back can round at the bottom and the bar can be farther away from the body. RDL has knees bent slightly, neutral spine at all times and the bar stays close to the shins. RDL has less stress on the lower back. I am not sure if either one puts more/less stress on the glutes/hams. I thought the RDL put more emphasis on the glutes but I see conflicting info on that. I have also heard that...
P.H.A.T Question Azzdog18 5 9 yearsAzzdog18 (358): I play AFL (live in Australia), although my goals as far as gym goes aren't directed at my sport as much as just trying to gain size and mass
Amos' PHAT log ajun 12 9 yearsskullay (4036): Oh shit! another bboy! PHAT is awesome. If you're on a bulk you are definitely going to see strength gains with this program. I just finished up a 12 week run of it and saw lots of strength gains. Let me know when you want to battle my retired ass on the dancefloor. lol
how long should i do PHAT for? Blakethegreat 5 9 yearsSwayz87 (9039): THIS
Need clarification on the PHAT workout. nerifes 7 9 yearsJelet (2190): warm up and weights. i like to make sure im warmed up properly or else the workouts are a little hard on my joints. and arent "smooth." i do this. with body weight only. and then i wait 3 minutes and repeat with 2.5lb plates . but for only 15 reps. and by then. my traps are pumped so i wait 3 minutes.. and then i start off with 30lb dumbbell flat press for like 15 reps.. then wait another...
PHAT home workout stewie 1 9 yearsstewie (442): I'm going away on business quite a lot, and the town I usually go to doesn't have a gym (WTF?). Any advice on what equipment I can get to workout in my hotel room, that's also easy to take with in my car? I am doing PHAT if that matters.
MINI layne norton phat for my brother? Jelet 6 9 yearsalexvierling (262): He could do it, haha... Yeah he'd be sore as hell for a couple weeks, but he could hit it up.
Progress Update w/ Pics rklohe 17 9 yearslift4life (595): @rklohe i also forgot to add that you should also stay away from any soy products such as soy milk etc.. as soy is know to increase estrogen levels within the body and disrupt the normal hormone level therefore resulting in man boob/gyno, there was a case that a man had consumed allot of soy protein is his main source of protein and had developed breasts. also he said that it MIGHT go away when you turn to the age of 20/21 so theres not a 100%...
Fork in the road - What would you do? Ben777 10 9 yearsBen777 (5358): @dwatson yeah man that's probably what I'll do then. Bulk till around 205lbs I think then mini cut and start again! @Drag for sure brother, probably going to continue along the bulking path for a while longer because I really dont want to lose a whole lot of mass at this stage. Will see how far I can go until just before summer then bring on a mini cut!
Quest to Aesthetics Adiaz10x 10 9 yearsAdiaz10x (25): Thanks guys I'll keep at it, and keep you guys posted on my progress
New Workout Program Suggestions alexvierling 2 9 yearsNeverbackdown19 (183): Just finished another phase of GVT myself, done it a few times now - loved it, but yea your body takes a betting. I did enjoy PHAT when i did it, good results like most people. Im currently on my second week of Neil Hill's Y3T program. I'm liking it so far, definitely can feel the soreness the next day! Hoping to see some great results at the end! Another program I sometimes go back to is a FST-7 program. I've seen great results with it each...
Phat Exercise Cycle rklohe 1 9 yearsrklohe (511): Hey guys, just finished week 3 of PHAT and am seeing awesome results. Fat is being lost and I am gaining a lot of strength and size. I LOVE the program so far. My Question: going in to week 4 should I switch up the exercises so I dont plateau? And specifically which exercises I should rotate in? Switching BB bench for DB bench, front squats instead of back squats etc... This is my routine so far: Day 1: Upper Body Power Day Pulling...
Cutting advice Kyle0910 15 9 yearsKyle0910 (42): Ok I see what your saying. So there wouldn't really be any rep range where you could cause more muscle separating rather than muscle building, it's all in the genetics and your better off just making your own tempo and rep range that works beat for you?
PHAT Training Progress xlGrimlx 22 9 yearsxlGrimlx (94): So deload week almost finished and feel good. Left shoulder/outside tri is still hurting but everything else is great. Ready to hit the 90/100's on db incline hoping the arm doesn't slow me down too much. Still on a cut and seeing very very slow progress, but it from me not sticking to my diet. Well will post new progress next week when back on the normal weights. Ready to go back to some heavy ass weight.
PHAT Question pl8e 3 9 yearspl8e (163): Thanks mate. Injuries do suck. It seems that everytime you think you are starting to do well at the gym something happens to set you back, but I suppose you get that playing sport. Anyway, that's enough self pitty. Time to get back into lifting some serious weights... upper body only though.
Gotta Take Time off :/// SRorhrbac0808 9 9 yearsSRorhrbac0808 (47098): OhhLo- HAHA THANKS MAN!!! I appreciate it! Drag- Got that right man... I'll have enough money to finally get some solid weightlifting shoes I want... AND more weightlifting clothes.. and of course supps/foood ;) The 1- How you mess that finger up man? daaaaaamn :/ Skullay- yeah brotha if you look at his newer vids of "legs, push, pull" he has it on his vids.. If you can't find PM me and i'll send :D ------------------------- ON...
How long would it take to learn to deadlift? DFMaster240 10 9 yearsSchafer240 (1): A helpful thing I did when I started doing deadlifts face sideways to a mirror while lifting and keep an eye on your form, this and keep it light to you get your form dialed
PHAT! moke912 14 9 yearsmoke912 (118): Okay thank you
I read a thread for someone ! moke912 5 9 yearsmoke912 (118): Thank you ;)
PHAT changes alexvierling 3 9 yearsalexvierling (262): Most of my gains were strength gains. I had a huge increase in my Bench. I put on a little lean muscle nothing extreme though, but i really like the program.
Phat all days in row ? moke912 9 9 yearseknight (58109): ^^ best idea. -EK
When and how ? moke912 7 9 yearsmoke912 (118): I can do them easily man I was doing calisthenics I will add weight to do 8-12 reps
PHAT question Omartinez17 13 9 yearsSwayz87 (9039): I think the key as far as Arm placement and grip is gunna be Form mostly! For example: Tucking your arms during CGBP and not flaring them...Same for Dips Arms tucked unless you wanna hit the Chest more then tri....Pretty much if you wanna hit tris the Hardest make sure to TUCK THEM BOWS SON!
Deadlifts and PHAT. KalletSc 9 9 yearsSwayz87 (9039): When I ran Phat I would switch out the Main lifts every 4 weeks... so legs I switched Squats for heavy Leg presses and Stiff Legged DLs for Regular ones...I would then switch back to squats and Stiff legged after another 4 weeks...
Warming up for PHAT ? ionatan 4 9 yearsOhhLoLo (3393): its always good to have warm shoulders so you dont tear anything? shit its beneficial to warm up everything no matter what "day" or split youre on; get the blood flowin and prevent injuries
Stubborn Upper Chest AarronStenner 25 9 yearsSwayz87 (9039): @eknight LULZ!!! Hell Ive heard im actually pretty good at that there rape ; ) Jk Jk
My 30day challange! (help :P) igo 12 9 yearsMangochutney (877): Your legs seemed to have blown up aswell? Perhaps it's just the camera angle!
Diet and PHAT Progress Log HELP! rklohe 10 9 yearsrklohe (511): Got it! Yeah I had a feeling 3095 was too high...I will play around with it and see what happens haha
Introduction and Two Yr Progress KalletSc 5 9 yearsrklohe (511): Looking great dude! Nice work and keep it up!
Advice, New, PHAT rklohe 10 9 yearsrklohe (511): Awesome thank you guys so much. Today I am going to go through everything I eat and am making a spread sheet logging the protein, fat, calories, and carbs in everything and I will repost later tonight with an altered diet plan and hopefully I can get some feedback. Already loving being part of this group! Anyone have anything to say about PHAT? Today is day 2 and Im about to go destroy my back is killin right now!!!
JJ: The Phat'y Log JJ3065 Jump to first page51Jump to last page 9 yearsroccafella (64): bro, Might be late to comment but that bent over row 295 lbs thing wasnt that great. your lower back was not tight so its of no use.. My coach always blast me to keep the lower back tight. Thats an advise.. dont want to annoy you
New Workout For Clean Bulking? suggestion Moyo 10 9 yearsboettcherboy (43): if you want the workout plan just go to page 14, the definition for it is on page 13
PHAT and throw up. ilifthard 5 9 yearsChris (156): I work out in the morning about 45min after having a whole breakfast and never felt like puking. Tbh I don't know how some ppl train on an empty stomach
Starting Cut xlGrimlx 6 9 yearschestme4321 (55): Different things work for different people, but Carbohydrate Manipulation was what did it for me
Quick ? on diet xlGrimlx 11 9 yearsxlGrimlx (94): Thanks for the info on the macro's I'll switch mine down to 40/40. Heading to the gym for another day of PHAT in a few.
Pendlay Rows Popeye25 2 9 yearsPopeye25 (1692): bump
***Rohrbacher's Alpha Log*** SRorhrbac0808 Jump to first page104Jump to last page 9 yearsDETERMINED1 (2239): IN4 531 SETUP
Switching from Max OT to PHAT! JJ3065 15 9 yearsskullay (4036): I actually have a friend that lives in the Charleston area! This video might happen sooner than you think man! Maybe I'll go back to my 5 day split. I ran a version GVT before but the version I did didn't have the supersets throughout the program. Maybe I'll go back to my 5 day split then. I really like working everything twice/week. I guess I'll start researching programs a little closer towards the end of my 12 week run with PHAT.
who here does PHAT? DFMaster240 18 9 yearsDFMaster240 (577): guys is it ok for teenagers to do this,or is this too much volume for teens?
please explain phat training to me in detail JohnnyL 5 9 yearswannabemuscular (33219): Be careful guys . . . We wouldn't want to flame this guy and upset some of the others on the forum!
Do you get good muscle gains with PHAT? Q_Armstrong 15 9 yearsalexmuller (5452): Perfect quote. Gonna write that big on my training log.
PHAT SRorhrbac0808 1 9 yearsSRorhrbac0808 (47098): PHAT :P
PHAT Kyle0910 16 9 yearsKyle0910 (42): So just an update after my first week of PHAT I have gained 5 lbs. didn't think that was really possible but maybe I just weighed myself wrong or at a bad time. My diet throughout the day is solid but if I find out I'm not getting in enough calories or protein I'll have like 3 mcdoubles just to push me over my maintenance. Maybe it's all just Fat. Regardless, I love the program!
PHAT soreness Rand 6 9 yearseknight (58109): Negative. Technically the human body doesn't produce actual lactic acid. It produces lactate, but even there, increases in lactate concentration doesn't result in DOMS or any kind of acidosis. delayed onset muscle soreness. Lactate can't donate a proton to create acid, thus the acidic form of lactate (lactic acid) isn't actually produced in muscle. That's a myth. -EK
PHAT progress PICS* alexmuller Jump to first page84Jump to last page 9 yearsalexmuller (5452): HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges.
Phat Abs/Forearms sweatorgohome1 4 9 yearsalexmuller (5452): No problem.
no incline for phat bosssantana 15 9 yearsbosssantana (103): nicee as soon as i go to the new gym im most likely will do phat , maybe i will do what you did first have to see how it all goes
PHAT Log - Siddon41 siddon41 10 9 yearssiddon41 (91): Height - 5'3" Weight - 139 lb Age - 21 All data is based on last set reps (3rd or 4th set) Heavier Lifts Are Below Flat Bench - 165 (7-8 reps) Incline Dumbbell Press - 65s (8-9 reps) Dumbbell Rows - Single - 90 (8-9 reps) Romanian Deadlifts - 225 (8 reps) DB Shoulder Press - 60s (9 reps or so) Squat - 245 (10 reps) Still trying to figure out Power Day weights..
phat? sweatorgohome1 2 9 yearsJelet (2190): your forearms will get worked, dont worry. my forearms are always pumped and get a good workout when i train on my power days from balancing the heavy weight that i use..., and shoulder/back hypertrophy they get pumped when doing back and chest/arm hypertrophy. they always get pumped.. i think they even grew a little this past month. but it may be just me.
finished cut phat or max ot sweatorgohome1 13 9 yearsWinnersNeverQuit (10311): if you look at jim vordovas interbeiws he changes it up every 8 weeks, sometimes he goes high volume/ reps, other time he'll do the opposite
Opinion on Jim Stoppani's routine? mastamuffin 3 9 yearsvarunj17 (498): although I am not Greek god myself...I have never liked Jim Stoppani...maybe i am wrong.. I find better info here though...
day 1 of PHAT OhhLoLo 4 9 yearsOhhLoLo (3393): that was the hardest day 1 of my life.
Layne norton video interviews. Dragonian 5 9 yearsJelet (2190): good interview. thx for posting.
Layne norton program... My log.. Jelet Jump to first page47Jump to last page 9 yearsJelet (2190): thx bro.^^^^ and sorry brahs, im just lazy to upload the log daily. but i will be updating this log again on the first week of every month so IMO it would be better for yall to see the monthly gains... with me updating every week, theres going to be so many numbers and exercises and all spammed up. it be better for yall viewers to see the monthly gains. so i will update each month.. i basically did 95lbs dumbbell flat press, 3 sets of...
One More PHAT Log!! varunj17 1 9 yearsvarunj17 (498): I started this a couple of weeks back...because of the volume , specially on power days i am finished by the time i complete the exercises...the two arm exercises get affected the most... here is my log Monday: Upper Power Day Weighted Pullups : set1( warmup) Set2(10 kg, 6-8 reps) Set 3(10 kg, 6-8 reps) Bentover row: set1( 70kg 5 reps) Set2(75 kg, 3-5) Set 3(80, 3-5 reps) Deadlfts: set1(100kg , 6reps) Set2(120 kg, 3-5...
Lil Schwarz PHAT Log LilSchwarz 1 9 yearsLilSchwarz (13): For some reason i wasnt able to post anything in my other thread???? anyways.. Ok today was upper body strength and i have gone with the method of doing 5x5 with two warm up sets: Bench Press: 2 warmup sets - 3x5 - 85kgs Chin ups wide grip: 2 warmup sets - 3x5 - 5kgs Military Press: 2 warmup sets - 3x5 - 50kgs Close Grip: 2 warmup sets - 3x5 - 70kgs Barbell Curl: 2 warmup sets - 3x5 - 45kgs Forearm and calf workout - as they are...
Lil Schwarz PHAT Log LilSchwarz 10 9 yearsLilSchwarz (13): Um i changed the hypertrophy days because he says do it to suit yourself. Ok thanks for the feedback i will start logging the weights :) Oh and btw i am not following the routine that strictly its really two strength days and three hypertrphy days per week.
From Cut to Bulk FurrReal25 5 9 yearsFurrReal25 (1): Finally had some time to post. Measured bf% yesterday and still at 12.6%. Going to stay on a 1600-1800 calorie diet for the next two weeks and see if I can get lower while starting PHAT routine today. Adding in cardio 3-4 times a week doing 20min sprint 8's (3min warmup, 8x 30sec hard as you can go with 90sec between to let the heart rate come down and a 2min 30sec cooldown). I usually try and up the thermogenics of it by wearing a sweatshirt or...
GVT, 5x5 v.s. PHAT Agame 10 9 yearsAgame (6): @christf HELL YEA! thats what im looking for but idk for some reason im still skeptical. @dwatson so i take it your plan on going back to PHAT? thats what i might just end up doing
another PHAT question Rand 8 9 yearsbrian12 (9495): Hey man, Here is how I did the program a while back (a 4 day split) - maybe this will help! *I did make quite a few changes.. Day 1: Upper Body Power Day • Bent over rows: 3 sets of 5 reps • Weighted Pull ups: 3 sets of 6-10 reps • Flat bench press: 3 sets of 5 reps • Weighted dips: 2 sets of 6-10 reps • Skull crushers: 3 sets of 6-10 reps • Shoulder shocker: 2/3 sets of 6-10 reps Day 2: Lower Body Power...
Phat for a noob. Brendan56 3 9 yearsBrendan56 (1): I will be as of tomorrow, got my diet all sorted out and am ready to roll tomorrow. Mad keen!
Next few weeks of PHAT Training Matt7 7 9 yearsMatt7 (67): Top Lad, cheers pal
Time to get PHAT!! Ttime21 4 9 yearsIrishGymSheep (10554): When Layne himself maker of the article talks about it you don't need opinions bro.
Deadlift Strength varunj17 Jump to first page39Jump to last page 9 yearsacxonline (1): yeah, like I said, I know it was dumb.
Cutting Programme jamieboy22 18 9 yearseknight (58109): Hypertrophy refers to muscle growth. A muscle can only do two things: grow (hypertrophy) or shrink (atrophy). -EK
PHAT and abs? Jusu 7 9 yearsseansm10 (906): he basically has his own forum. and iirc he posts on as well
*THE OFFICIAL SWAYZ GETS PHAT THREAD* Swayz87 Jump to first page304Jump to last page 9 yearsIrishGymSheep (10554): ^When Swayz returns and posts regular updates^
What kind of results can I expect from PHAT? alexmuller 30 9 yearsZwalk (906): Tips and changes were that I actually did more exercises than it intended for me to do, didn't incorporate legs every day. I would do MTW power, TFSun Hypertrophy Leg workout was in the morning on thursday, followed by my hypertrophy chest and tricep workout later that evening. And eat your ass off
layne norton PHAT PROGRAM brahs. Jelet 4 9 yearseknight (58109): Closest thing is toe presses on a 45 degree leg press. -EK
Post your split Kyle0910 9 9 yearsKyle0910 (42): Sounds like a good routine. And thanks for the information on working muscles twice a week. I think i might try the routine for a little while.
Diet and Routine Update varunj17 9 9 yearsvarunj17 (498): Started the PHAT routine..into my 2nd week..wasnt able to execute all the moves on Hypertrophy days... i have read in this forum a lot about the original PHAT that different from layne norton's Phat rputine? Also can someone send me infor and links about the original and the best GVT?
A few questions about PHAT. SamGodd 15 9 yearseknight (58109): Eh. If you move shoulders to after back, you're going to have similar issues, as most rowing exercises incorporate the shoulders in even greater fasion. -EK
PHAT FOR TEENS arnoldjr 6 9 yearsWinnersNeverQuit (10311): I think it wpuld ve great for a natty teen, because atm your test levels are at the highest theyll ever be in your life, so the 2Xweek training will (IMO) givesubstantial results provided it is done witg sufficient intensity and a nutrition plan that's on point, im doin something similar to you atm with a strength training programme, but afterwards am looking to do either phat or doggcrapp training
1st Post! Layne Norton's Training Split--- SRorhrbac0808 17 9 yearsJelet (2190): Pretty good strength gains, im hoping to have similar results
Has to be asked.. Matt7 13 9 yearsDexdbest (4792): Lo @ dwatson thats the best advice you have ever given me
GVT vs. PHAT Highdeas 11 9 yearsCorkey (291): dude do you live in Johannesburg SA? because theres a guy at my gym that had the Exact same injury and hes just started working out again
Corkey gets PHAT:) Corkey 28 9 yearsCorkey (291): yeah i always do the last set to failure on hypertrophy days... heres my gym update for today: DAY 2(leg power day) Deadlifts - 6(242), 5(264), 6(264) Front Squats - 6(132), 6(132), 4(154) Hack Squats - 6(352), 6(396), 6(418) Leg Extensions - 6(176), 6(187), 6(198) Lying Leg Curls - 8(47.5), 8(47.5) 8(47.5) Leg Curls - 8(50), 8(60) Standing Calf Raises - 8(172.5), 8(172.5) Seated Calf Raises - 12(165), 10(85)
Layne Norton's PHAT Zwalk 17 9 yearsZwalk (906): Oh and I decided that if after my bulk, when I'm finished cutting I like the result, I will reward myself with a SS tank.
PHAT Cambered Bar jaycub 2 9 yearsseansm10 (906): personally if im holding an ez curl bar and im standing( not sitting on preacher..ever!) i find it very uncomfortable to hold the inside grips, so i use outside. however i think i read someones post here that grip width wont actually effect bicep development, so whatever suits you i suppose
Help Me Please moke912 11 9 yearsmoke912 (118): Thank you a lot man
Deadlifts in PHAT Corkey 13 9 yearsdwatson (26511): Thank you Luka, Thank you.
Over PHAT Corkey Jump to first page48Jump to last page 9 yearsseansm10 (906): if you arent making gains with phat, il place my marbles on that youre doing it wrong. i dont count macros, i just eat a lot, make sure i get lots of protein and ive seen what id say is unreal gains
P.H.A.T Ares 20 9 yearsseansm10 (906): @corkey try his routine for a couple of weeks at least, then tailor it to your needs, given that one size fits truly isnt applicable to most tihngs, i found his exact routine has worked for me - although i cut out some bicep exercises, and usually just do 2 exercises in provided rep ranges @zwalk its weird doing explosive db training. or even with the rows, but it feels good and i feel i really breaky a sweat by the sixth set of moving that...
usin the phat principle for lagging bodypart Popeye25 6 9 yearsPopeye25 (1692): completely different
greg plitt WaxyLizard Jump to first page63Jump to last page 9 yearsWaxyLizard (756): just signed up to his site.. sickest cunt out!
Just finished Layne's PHAT - what's next? Avk77 13 9 yearsmikew (11494): Ahh, okay. Yeah, that approach makes sense to me. For non-compound lifts or machine work I usually do 1 set with high time under tension (5 seconds down, 5 sec up). This provides a good burn in half the time of doing several regular sets. Try using TuT and you'll see what I mean. This approach makes for very efficient work outs. Above you said you were considering tacking on a compound lift to the end of your arms workout. This idea...