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1 years phat routine .15130

golagola private msg quote post Address this user
i am 1 year in phat routine.
for the last 2 month i see no progress in all the main movement :
bench press squat and pandelay row .
it's very depressed doing the same weight over and over again .
i have tried deload and tried to decrese rep for power day and tried to increase rep for hyperetherophy day i have tried everything ,
i keep see body weight gain but not sure it is muscle .
i have really tried anything .
i am doing straight set if does it metter.
ty guys.

i dont lift heavy at all i shouldnt stuck like that on these weights:

squat : 100 kg
bench press:85kg
pandaly row : 75 kg
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Trev182 private msg quote post Address this user
Look through your other threads on this matter, the answers wont have changed the past 10x youve asked.
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golagola private msg quote post Address this user
@Trev182

the answer wes that i should stick with the same routine untill i stop seeing result .
or i should keep with the same routine at least 1 year
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jja0016 private msg quote post Address this user
Are you increasing the weights slowly? like 2.5-5 lb per week on compounds and a plate or weight higher on machine / hypertrophy movements? That's how I did it and it kept things fun, interesting and it worked. You need to get creative to keep it fun. Obviously you can't really go up quickly on certain exercises because the jump is too big. Like the cable kickbacks.

Try another deload and restart with lower weights and work your way up very slowly until you surpass your stall weight?

Are you in a surplus? Because if you're cutting on PHAT after a certain amount of time you stall and then slowly decline.

I did gain strength on a cut for like a month or 2 though then it started declining.

Be creative. The key for me is to try and keep it fun and interesting so I stay motivated.


Or you can switch routines. Maybe try a different style routine?

5/3/1 is interesting and different. You can do 5/3/1 BBB so it's kind of like a mix between hypertrophy and strength like PHAT.
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golagola private msg quote post Address this user
@jja0016

1.as i said i am getting bodyweight.

2.i am not going to do deload after i just did deload .

3. yes i increase weight slowly 2.5-5 lbs a week but recently i make no progress.

ty
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jja0016 private msg quote post Address this user
Yup
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The Dark
Knight
eknight private msg quote post Address this user
If you're gaining weight, you're still progressing. You're not going to be able to increase weight on your sets forever. As long as you're still making size gains, I'm not sure I understand why you're depressed. -3X
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golagola private msg quote post Address this user
@eknight

i want to make strengh gain my goal in training is 50% strengh and 50% muscle ,
anyway it is more noticable to see weight on the bar than muscle on my body,
i want to keep staying with phat i like it and got regular to this templet i just dont think it should be like that .
my weight on the bar isnt closely to some people out there and still make no progress...
if i will keep like that i will never get close to u or any others strong guys .
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The Dark
Knight
eknight private msg quote post Address this user
If strength is your main gain, you need to focus on a strength routine. Perhaps now is a good time to switch to 531. IMO, though, getting "depressed" about not gaining strength in the gym is a little over the top. Be happy for what you've accomplished. -3X
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tamere01 private msg quote post Address this user
@golagola
Should never compete against others except if you, you know compete...
I would say just be patient, if we could add weight every week then everyone will be weirdly strong. Like ek said if your gaining weight your making progress, if it's lean size you will seem progress on the bar eventually
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golagola private msg quote post Address this user
@eknight

not i am not depressed i just didnt find normal word to Describe,
but it doesnt feel great .
do u tihkn i should switch to 5/3/1 bbb or the regular one ?
and my goal isnt only strengh it is strengh and muscle i want to be muscluar of course ,
thank

@tamere01

thank u too i know that i cant increase weight every week but it is 2 months something wrong for sure.
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The Dark
Knight
eknight private msg quote post Address this user
I can't make that decision for you. You're a grown man. You need to start deciding things for yourself. -3X
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tamere01 private msg quote post Address this user
@golagola
Have you thought of staying on phat but using 5/3/1 principles for power days?
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golagola private msg quote post Address this user
@eknight

of course
i just didnt understand what u meant to .
did u suggest me to start 5/3/1 bbb or the regular ? and did u suggest it for muscle and strengh goal or only strengh ?

just ask for understanding u and nothing else .
thank

@tamere01
i have learned one thing in the last year "dont make your own routine"
i want to do one routine that someone has made and not start changing things like that
but ty for suggesting .
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The Dark
Knight
eknight private msg quote post Address this user
I'm purposefully NOT suggesting either one. YOU need to make that decision. You know your goals and what you want to achieve better than anyone here. -3X
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golagola private msg quote post Address this user
@eknight

yes u right ty eknight,
i will go with this one
http://www.t-nation.com/workouts/boring-but-big-3-month-challenge

is it good for hyperetherophy too ?
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golagola private msg quote post Address this user
nvm i think i will stay with phat :S i dont want to do something i dont undersatnd /
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Assie321 private msg quote post Address this user
It's not really hard to understand what do you find hard about it?
Post 18 IP   flag post
golagola private msg quote post Address this user
@Assie321
didnt understand waht u mean to?


anyway? no one has anything to suggest to how keep making progress with phat ?
my lift isnt heavy that i should stuck like that .
i may do something wrong
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Assie321 private msg quote post Address this user
You say you don't understand the 5/3/1 bbb routine but it's very easy, what don't you understand about it?
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golagola private msg quote post Address this user
@Assie321

ohh no i said i didnt understand eknight , he said that he suggest me 5/3/1 and i didnt understand wich one and for what purpose muscle or strengh
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SOLARSUPLEX private msg quote post Address this user
brobro, Do PHAT again but spice it up, Swap some stuff around. Perhaps do your power chest days with BB instead of DB, and your leg days drop the weight and start doing front squats?
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golagola private msg quote post Address this user
@SOLARSUPLEX

i still doing front squat twice a week and i am doing bb on power day and dm on hyper day .
tamere01 said to do 5/3/1 principles for power days?
maybe i should listan to him what do u guys think about ?
have u tried it ?
for now i am doing straight set for 3-5 reps i feel it isnt good for me it doesnt let me to make progress but it is only feeling ,
i dont really know /
i realy like to do phat routine dont want to change it .
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golagola private msg quote post Address this user
maybe westside for skinny basterd principles ?
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Assie321 private msg quote post Address this user
http://www.muscleandstrength.com/workouts/phd-4-rj-perkins-power-hyper-deload-training.html

I guess this is exactly what you're looking for!
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golagola private msg quote post Address this user
@Assie321

no i dont like this routine i want to stay with mine just want to find better way to reps and sets on power days ,

max effort =westside for skinny baster vs 5/3/1
i wantto choose one i just dont understand what is the maxx effortt mean to .

this is how max effort look like :
95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3

will it be good idea for the main exersices on phat ?
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brian12 private msg quote post Address this user
@golagola if you incorporate 5/3/1 into Phat then you get the phd4 routine

i agree with @Assie321 the phd4 routine looks perfect for you considering you want to add strength too and have possibly hit a sticking point in phat.

Have you tried swithing up ur power movements for phat? Example if u were doing flat bb bench, change to low incline Dumbbell. Change from bb row to heavy krocks row etc

it will be a big mistake to try and add a new power style into phat. If you want a change like that then choose a different routine
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golagola private msg quote post Address this user
@brian12

i will do any other program but i dont like phd ,
i would try westside for skinny basterd but i dont understand some things there why there is no main movement like squat and bench press on max effort day ?
lower body only once a week? what is going on .
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golagola private msg quote post Address this user
Day 1: Upper Body Power Day
Pressing Power Movement: bb presses (max set as w4sb)
3 sets of 3-5 reps
Assistance pressing movement: floor press
2 sets of 6-10 reps
Assistance pressing movement: bb shoulder presses
3 sets of 6-10 reps
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
2 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement:floor Skull crushers
3 sets of 6-10 reps



Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps


Day 3: Rest

Day 4: upper body Hypertrophy Day
db bench press
3x8-12
incline press
3x8-12
db shoulder press
3 sets of 8-12 reps
pandeley row
3 sets of 12-15 reps
chest supported row
3 sets of 15-20 reps
pull up
3 sets of 8-12 reps
face pull
3 sets of 12-15 reps
superset
barbell curl
face pull
3 set of 12-15
tricept extension



Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: walking lunge
3 sets of 12-15 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: glute ham raise
3 sets of 12-15 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by golagola
@brian12

i will do any other program but i dont like phd ,
i would try westside for skinny basterd but i dont understand some things there why there is no main movement like squat and bench press on max effort day ?
lower body only once a week? what is going on .


No idea what template you're looking at but legs are trained twice weekly, once with a max effort day and once with a dynamic effort. Squats and bench press are both available on max effort day, but you rotate the exercises every three weeks. -3X
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