Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
BackHome GymLegsPHATSquatsTraining Programs

PHAT in my Homegym16655

GoldenAesthetics private msg quote post Address this user
I changed a few exercises (the full routine visible here: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html )
especially on the Leg day and on the Chest&Arm Day.
On the Back&Shoulders Day i replaced Close Grip Pulldown with Pullovers.


Day 2: Lower Body Power Day
•Squats 3 sets of 3-5 reps
•Front Squats 2 sets of 6-10 reps
•Bulgarian Split Squats 2 sets of 6-10 reps
•Stiff legged deadlifts 3 sets of 5-8 reps
•Glute ham raises 2 sets of 6-10 reps
•Standing calf raise 3 sets of 6-10 reps
•Seated calf raise 2 sets of 6-10 reps


Day 5: Lower Body Hypertrophy Day
• Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max (Speed)
•Squats 3 sets of 8-12 reps
•Front Squats 2 sets of 12-15 reps
•Bulgarian Split Squats 3 sets of 15-20 reps
•Romanian deadlifts 3 sets of 8-12 reps
•Glute Ham Raises 2 sets of 12-15 reps
•Glute Ham Raises with a 90 degree ankle between thights and upper body 2 sets of 15-20 reps
•Donkey calf raises 4 sets of 10-15 reps
•Seated calf raises 3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
•Flat Barbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max (Speed)
•Flat Barbell presses 3 sets of 8-12 reps
•Incline dumbbell presses 3 sets of 12-15 reps
•Flys 2 sets of 15-20 reps
•Incline Bench-Curls 3 sets of 8-12 reps
•Dumbbell concentration curls 2 sets of 12-15 reps
•Spider curls 2 sets of 15-20 reps
•Seated tricep extension 3 sets of 8-12 reps
•Lying French Press 2 sets of 12-15 reps
•kickbacks 2 sets of 15-20 reps

Any suggestions?
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
IMO, that's a lot of quad work without enough hamstring. -3X
Post 2 IP   flag post
GoldenAesthetics private msg quote post Address this user
I understand...

What would you recommend?
I mean its the same Volume as in the given routine http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html and Exercises like Squats hit the Hams also
Post 3 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Squats minimally hit the hams as secondary movers after the gluteals for hip extension and additionally have no knee flexion componenent so I wouldn't consider them a hamstring movement by any means. I advise a 1:1 quad:ham volume for the reasons I've outlined here: http://forum.simplyshredded.com/topic/13050/page/1/hamquadkneewut/

Sorry to link you to another thread but it's a ton to retype. -3X
Post 4 IP   flag post
GoldenAesthetics private msg quote post Address this user
Ok, i get the point.
Neither i have to shorten the Quad Volume or i have to up the Ham Volume.

Leave out the Bulgarian Split Squats and increase the ham Volume up to 3 sets per exercise?
Than i get nearly a quad:ham 1:1 volume
Post 5 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
It's just me- but I'd leave out front squats or at least rotate the two exercises on 6 -8 week intervals, simply because of the increased functionality of single-leg movements. -3X
Post 6 IP   flag post
GoldenAesthetics private msg quote post Address this user
Thats a good idea!

Should i do the bulgarian split squats in the 15-20rep range, or than in the 12-15 rep range?
Post 7 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I'd personally stay in the 10-15 rep range. -3X
Post 8 IP   flag post
GoldenAesthetics private msg quote post Address this user
Perfect, thanks alot
Post 9 IP   flag post
340613 9 9
destitute