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PHATSplit Advice

superset on Layne Norton routine9409

golagola private msg quote post Address this user
i want to start this routine soon but how it seem this routine takes about 2 hours so i would like to know why there are no supersets ?
coz i know it isnt good to train after an hour , on the Upper Body Power Day he says to rest about 3 minutes what mean this day should take more than 130 minutes , i
will be glad u will help me here ty
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4real private msg quote post Address this user
@golagola You mean PHAT
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Scotian private msg quote post Address this user
The whole 'after an hour of training your body will turn catabolic' is a myth and one of the worst ones out there IMO

I would do the routine as is, don't be standing around talking, keep an eye on your rest times and WORK!

Give it a few weeks and see how your body reacts
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Baggy private msg quote post Address this user
On the power day, one of your goals is to shift as much weight as possible for your power exercise, so take all the time you need in between sets. Getting a pump on this day is not the goal.

If its too long it says specifically in the article that you don't have to do all the exercises. You will still get results doing the main movements and maybe missing out some of the secondary/isolation stuff.

In terms of supersets, remember that you want to avoid going to failure on PHAT. You will get more overall work done.

It was written by a professional, I'm sure he has his reasons for not SSing
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The Dark
Knight
eknight private msg quote post Address this user
I agree with @Scotian, but would also like to add that I ran PHAT for the better part of two years and never once stayed in the gym more than an hour. -3X
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golagola private msg quote post Address this user
ty very very much all u helped me so much
just to get done ,
there is no superset in this routine right ?
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Scotian private msg quote post Address this user
No just straight sets
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golagola private msg quote post Address this user
ty scotian ,
anyway he doesnt say anything about the weight on the bar
is the weight stay the same on the whole sets (power and hyp days) ?
or it changes?
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databas1c private msg quote post Address this user
I've never run PHAT, so someone may correct me here. Generally though, you should do less weight and higher reps on your hypertrophy days. If you are able to do the same weight for higher reps on hyp days, your power days arent doing that much for you.
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golagola private msg quote post Address this user
this isnt my question i asked if on all the set power day the wight doesnt change between set to set not between power to hyp ,
so i want to know if the weight change between set to set on hyp and power day
(sorry for the english it isnt my mom lenguage)
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databas1c private msg quote post Address this user
I understand. Most people will use the same weight for all of their working sets when running phat.
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golagola private msg quote post Address this user
ty, but any reasoin behaind this ?
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Baggy private msg quote post Address this user
Better question is why would you want to keep changing the weight ?
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jonrivs49 private msg quote post Address this user
why you change weight.. IMO the reason behind this is..

1st - to get a simple warmup and a bloodflow on the muscle. one example is the bench press. You cannot simply go straight and lift heavy ass weight on your first set.

2nd - If you already used your peak weight on the first set and gone to failure.. you already dont have enough strength to lift the same weight on the second and ending up lifting much lighter ones because you already used all our strength.
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golagola private msg quote post Address this user
ty man , just asked coz on others program u always change weight from light to heavy or heavy to hight something like that , anyway ty very much
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IrishGymSheep private msg quote post Address this user
Quote:
Originally Posted by eknight
I agree with @Scotian, but would also like to add that I ran PHAT for the better part of two years and never once stayed in the gym more than an hour. -3X


New phat or old phat?
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The Dark
Knight
eknight private msg quote post Address this user
Either. I use the stopwatch feature of JeFit and it keeps me on track. -3X
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IrishGymSheep private msg quote post Address this user
That is impressive my friend.
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