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Lift it!! F L 4 T LOG!!!11318

FL4T private msg quote post Address this user
hey guys as soon as i choose my plan to get back to the gym i'll start login all in here.
stats:
19 years
171 cm
78kg
bf: 20+- i know, i'm fat fcker ._.

So i've been stopped 1 month and this friday will be back(finally), ill do this first month a bulk to get my strength and muscle back and then i'll cut down for a few months till i reach 10-12 bf.

I've been searching in here and i found a few programs and need your help too choose, i'll put them here. suggestions welcome:
PUSH A

Core lifts

• Squat HEAVY warm-up + 3x4-6 [2-5 min rest]

• Bench LIGHT 4x8-12 [1min30 rest]

• Ohp LIGHT 4x8-12 [1min30 rest]

Auxiliary work

• Dips 4x12-15 [40s rest]

• Standing calf raises 4x12-15 [40s rest]

PULL A

Core lifts

• Bent over rows HEAVY warm-up + 3x4-6 [2-5 min rest]

• Chin-ups HEAVY warm-up + 3x4-6 [2-5 min rest]

• Deadlifts LIGHT 4x8-12 [1min30 rest]

Auxiliary work

• Facepulls 3x12-15 [40s rest]

• Pinwheel curls 3x12-15 [40s rest]

• Hanging leg raises 4x Max [40s rest]

PUSH B

Core lifts

• Bench HEAVY warm-up + 3x4-6 [2-5 min rest]

• Front squat LIGHT 4x8-12 [1min30 rest]

• Ohp HEAVY warm-up + 3x4-6 [2-5 min rest]

Auxiliary work

• Dips 4x12-15 [40s rest]

• Standing calf raises 4x12-15 [40s rest]

PULL B

Core lifts

• Deadlift HEAVY [2-5 min rest]

• Bent over rows LIGHT [1min30 rest]

• Chin-ups LIGHT [1min30 rest]

Auxiliary work

• Facepulls 3x12-15 [40s rest]

• Pinwheel curls 3x12-15 [40s rest]

• Hanging leg raises 4x Max [40s rest]

or PPL 5 or 6 times a week like this onei saw here:

-PUSH SESSION:
1. Flat BB bench (4 sets-10,8,6,4reps),
2. Incline DB press (3 sets-8-12reps),
3. Cable flyes or pec dec (4 sets-10-15reps),
4.Shoulder seated with DB or Standing Overhead press with BB (4 sets, 10,8,6,4reps),
4. Side DB lateral raises (4 sets-10-12reps),
5. Tricep push down (3sets of 10-12reps),
6. Rope push down (3sets of 10-12reps)

-PULL SESSION:
1. BB rows(4 sets-10,8,6,4reps)
, 2. Pull ups(4 sets of 10-12reps),
3. Seated machine row(4 sets of 10-12reps)
, 4. DB/BB Shrugs(4 sets 10-12reps),
5. BB curls (4 sets of 10-12reps),
5. Hammer curls (4 sets of 10-12reps)

-LOWER SESSION: 1. BB squats (4 sets-10,8,6,4reps),
2. Leg press (4sets-10,8,6,4reps),
3. Hammy curls (4 sets of 10-12reps),
4. SLDL (3 sets of 10-12reps),
5. Lunges (3 sets of 10-12reps),
6. Do 2 ab exercises (4 sets of 10-15reps each)

or PHAT.
current macros to bulk are 2800kcal 315c 215p 78 f
Post 1 IP   flag post
FL4T private msg quote post Address this user
someone plz ??
Post 2 IP   flag post
SwoleAnimal private msg quote post Address this user
lol @ pedobear avi

You can try all of them at some point to see which one you like best. I've done PPL in the past and it was great. Many people subscribe to PHAT and have wonderful results.
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FL4T private msg quote post Address this user
Hey man thanks for your answer, i'll actually try the push pull up there, looks simple and have all the basics in there i'll do it 2 days on 1 day off.

Do u guys think that only the squats in that plan will be enough to my legs grow up ? or i should add some leg work on assistance ?
Post 4 IP   flag post
FL4T private msg quote post Address this user
supp guys ? back to the gym today after a month stopped, strenght wasn't that bad, and i did :

upper:
bb bench press
5x68kg
5x70
5x75
5x75
decline bench press
3x10 65kg
bb row
4x10 70kg ( need grip strength)
pulldowns
3x10 70kg
dumbell shoulder press
3x10 22kg
hammer curls superset skullcrushers. 2setsx10

Tomorrow will be lower day, some heavy ass ATGsquats.

next week i'll start an upper lower with wendler on basics need to bring up all my lifts.
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FL4T private msg quote post Address this user




I know im pretty weak right now, need size on my calves and forearm as strength too. my quads are pretty decent my best body part so far
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fLx_ private msg quote post Address this user
tbh, at this point make sure u incorporate squats, ohp, DL, bench and bb rows into ur routine, do them all 2 times a week, the rest is extra

i love going to the gym 5 times a week , 4 makes me feel lazy, but if u do 4 i would do

Upper
bench heavy
+ assisting
row heavy + assisting
light shoulder

lower:
squat heavy
+ assisting
DL speed form work low reps (read somwhere that high rep Dl work is NOT good for ur back, as form start lacking in later sets)
+ assisting+calves

Upper 2
Row heavy+ assisting
Heavy shoulder+ assisting
Bench light + assisting


lower 2
dl heavy + assisting
squat speed form work + maybe lighter high rep work
+ assiting


how do that look??

and btw concentrate on diet, find ur macros at wich u gain the 1 kg /month, get the veggies and fiber in

rest

enjoy
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FL4T private msg quote post Address this user
tks for your answer, my kcal are about 2600 2800 to put on 1kg a month.

Lower 1
squat 5-3-1
5x10 squats
5x10 leg curl
Calves
this is how wendler says to do i'll give it a try.

Upper 1

bench press 5-3-1
Incline bench/decline DB or BB 3x8-10
Dumbell shoulder press/lateral raises 3x8-10
Barbell Row 3x8-10
Pulldown/rack chins 3x8-10
triceps 3x8-10
Biceps 3x8-10

Upper 2

Military press 5-3-1
Incline/decline bench 3x8-10
Chest flys- cable crossover 3x10-12
Barbell Row 3x8-10
Pulldown/rack chins 3x8-10
Triceps 3x8-10
Biceps 3x8-10

Lower 2

Deadlift 5-3-1
Leg extensions 3x10
leg curl: 3-4X8
Lunges 3x10-12
Calf raise: 3-4X10-12
Seated calf: 2-3X15-25


on off days i'll do some grip strength and abs at home.

any tips are welcome.
anyone can tell me, rack chins are a thickness or with exercise?
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fLx_ private msg quote post Address this user
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 incorporated, with the volume i have in my program, one every 4th week is good, a little bit less volume would require one not that often

rack chins: i would say thickness, and simply a good exircise to balance bench pressing out, for mobility ( exact same grip and grip width as benching))
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