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PHATSplit Advice

What do you think of this split?10906

Hiiibbbb private msg quote post Address this user
In a way I guess it's similar to PHAT but I think this will work better for me personally

The numbers are for reps and I will be using rest-pause on 4-8 days while just doing straight sets in higher rep days.

Legs(4-8)/back(8-12)/bis(8-12)/calves(8-15)
Chest(4-8)/tris(4-8)/shoulders(8-12)/traps(8-15)
HIIT cardio
Back(4-8)/bis(4-8)/legs(8-15)/calves(4-8)
Chest(8-12)/tris(8-12)/shoulders(4-8)/traps(4-8)
HIIT cardio

Ill be adding abs in whenever I feel them recovered and ready.

I'm going to be doing rather low volume as well not going over 16 sets for any given body part but since I give 3 days in between working the same body part I don't think I need to worry anyways.

What are your thoughts on this? I see most of you recommend routines but I like to experiment with my own.

My main concern is on the chest tri shoulder days if I should train all 4-8 one day and 8-12 on the next.

All suggestions welcome
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The Dark
Knight
eknight private msg quote post Address this user
Not enough detail on the actual structure of exercises, but in general, I'm not a fan. Do you understand the reasoning behind PHAT and the way it's set up? -3X
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Hiiibbbb private msg quote post Address this user
@eknight not exactly but as far as m exercises will go I don't want to type it all out in my phone :/. But I can tell you when i do 8-12 I'm keeping my sets about half as low than my strength days.
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The Dark
Knight
eknight private msg quote post Address this user
My advice is to take the time t learn why PHAT is structured as it is, and then reevaluate your training methodology. I don't understand why you feel like your split will work "better for you." -3X
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Hiiibbbb private msg quote post Address this user
@eknight my idea is just to be hitting more rep ranges and not giving any body part more than 3 days to rest.
I Probably shouldn't have compared directly to phat since the structure is completely different.
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The Dark
Knight
eknight private msg quote post Address this user
OK, but WHY do you feel this is more beneficial? I'm not saying I disagree, but I think it's important to understand why you're training a particular way, not just going through the motions. -3X
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Hiiibbbb private msg quote post Address this user
@eknight I've seen great results with both 4-8 and 8-12 rep ranges but my strength doesn't progress as well with 8-12 and I don't gain as much muscle with 4-8. for the past 2 weeks I've been doing the higher weight and lower reps but I feel like my body can easily handle some light work as well. I plan to start that split today and bumping my calories up to compensate for the extra work.
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FiremanSi private msg quote post Address this user
@Hiiibbbb Not a fan either... legs and back on the same day if u've done them separately u'll know can put an awful amount of strain on lower back sometimes... i think that would be TOO much.
Notoriously calves don't respond to low rep ranges only high as they can take a huge amount of punishment.
How long are u lifting ??
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Hiiibbbb private msg quote post Address this user
@FiremanSi it depends I'm usually in the gym at least an hour though. I'm only going to hit lower back on my heavy back day with deadlifts btw. Also my calves respond well to high weight.
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Hiiibbbb private msg quote post Address this user
And like I said when I do the lighter lifts ill only do a few sets. Like for arms probably only like 4-5 sets of one exercise. Shoulders and chest will be the only ones getting more sets because they are lagging. That's the main reason I'm trying this routine
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Hiiibbbb private msg quote post Address this user
I mean I know this would t be overtraining for me and I thought the additional rep ranges would just inspire more growth if anything while keeping my strength progressing.

Am I wrong for thinking this? I personally don't see any negatives.
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The Dark
Knight
eknight private msg quote post Address this user
I guess my question is: why not just run an established routine like PHAT? -3X
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Hiiibbbb private msg quote post Address this user
@eknight I don't like the exercises they provide and dont want to rearrange them, fucking it all up
I'm all about proportion and I figure no one can make a routine Taylored to my needs like I can.

But can you explain what's wrong with my split so I can critique it?
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NorIda private msg quote post Address this user
Quote:
Originally Posted by Hiiibbbb
@eknight I don't like the exercises they provide and dont want to rearrange them, fucking it all up
I'm all about proportion and I figure no one can make a routine Taylored to my needs like I can.

But can you explain what's wrong with my split so I can critique it?


Thats why you change one or two exercises, not try to come up with your own routine.
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Hiiibbbb private msg quote post Address this user
@NorIda but then no more routines would enter the world of bodybuilding. Experimentation is and will always be the future
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The Dark
Knight
eknight private msg quote post Address this user
Aside from the fact that you haven't provided any actual exercises, doing back and legs together on a hypertrophy split isn't something I would advise. I don't follow you on "@eknight I don't like the exercises they provide and dont want to rearrange them, fucking it all up" The exercises can be changed out. -3X
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Hiiibbbb private msg quote post Address this user
@eknight the back and legs are the only thing in weary on too but when I do hypertrophy legs on back day ill only be doing like 5 sets of some form of squat and the other way around ill only do 5 sets of rows and 5 sets of lat pull down or pull ups
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The Dark
Knight
eknight private msg quote post Address this user
And to me that's a problem. You're short-changing yourself on one body part each day.

I just don't get why people who haven't accomplished anything in the sport of bodybuilding look at a routine made by a natural pro- and a champion at that- and say, "nope, not for me." Would you tell a MLB pitcher how to improve his fastball or curve, or would you listen to his advice? -3X
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FiremanSi private msg quote post Address this user
@Hiiibbbb So the only thing ur wary of is 50% of ur program.
U opened this thread for thoughts on ur workout, seems like ur dead set on doing it no matter what so why make the thread in the first place ??
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Hiiibbbb private msg quote post Address this user
@FiremanSi to get opinions.. To see if anyone else has tried something similar to it.

I'm honestly not hat worried about back/legs. I just have never tried it before but my back and legs have a lot of endurance from working construction so I think ill be straight
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Hiiibbbb private msg quote post Address this user
@eknight I'm guessing you've never ran your own routine and have had success?
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NorIda private msg quote post Address this user
Quote:
Originally Posted by Hiiibbbb
@eknight I'm guessing you've never ran your own routine and have had success?


http://www.muscleandstrength.com/workouts/modified-westside-barbell-strength-workout.html


You should probably learn who you're talking to before you become a smartass

=)
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Hiiibbbb private msg quote post Address this user
Smart ass? Lol

I'm only being suggested written routines rather than helped devise my own. I'm sure I'd make progress with phat but isn't it personal preference? I don't like the way the sets and rep are set up in it.
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The Dark
Knight
eknight private msg quote post Address this user
But you already admitted you don't fully understand why they're set up that way. So....logic?

I had YEARS of training under my belt before I started creating my own routines. -3X
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Hiiibbbb private msg quote post Address this user
@eknight yea your right no doubt and damn impressive bench for your body weight btw.
Im Miring lol

But I'm going to run with it. I just left the gym from thy first day and I have to say it was intense as fuck. My back and bis were pumping hard from doing them heavy 3 days ago. I only did 9 sets for back ( 3 same exercises i did on other back day) and 3 sets for bis.
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Hiiibbbb private msg quote post Address this user
@eknight also the main thing I don't understand are the speed sets. It seems like those wouldn't be very taxing at all. Are they just intended to help you be more explosive on your heavy days?
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The Dark
Knight
eknight private msg quote post Address this user
They're a form of conjugate method training. The amount of force your body can produce is based on how much weight you move and how fast you're moving it (literally, force= mass x acceleration). You can't consistently handle heavy enough weight to reach failure at 3-5 reps multiple times a week. Your joints and CNS will fatigue to quickly to allow sustained progress with that approach, so, you lighten the weight and speed up the reps. -3X
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Hiiibbbb private msg quote post Address this user
@eknight alright so say instead of the 8-12s I change those to speed sets. Would this be more beneficial? And can I do speed sets on any exercise or should it focus on compounds?
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The Dark
Knight
eknight private msg quote post Address this user
I would only do them once per week, using one upper body movement and one lower body movement. -3X
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pandasashi private msg quote post Address this user
its total garbage
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