[quote]Diluted56 wrote:
Anyone got links to valid pdf files of the program?
Everything seems to be lost or can’t access it
Thanks guys[/quote]
I don’t want to overstep the bounds of this forum by posting a link, but the program used to be out there, you can find where it used to be with Google, then use an archiving website to access the page. Good luck!
[quote]Diluted56 wrote:
Anyone got links to valid pdf files of the program?
Everything seems to be lost or can’t access it
Thanks guys[/quote]
Send me a PM if you’re still looking
Hey guys! Just started this program, but I got a simple and maybe stupid question. So one week has a micro periodization.
Should these 3 stages have all the same exercise for that particular muscle? Like for chest high cable Flys? Or a different on each day?
Thanks!!
When I ran it, I used different exercises, with the more demanding (forgot the terminology), compound movements being the lower rep days and the less neurologically demanding ones being the endurance days.
[quote]mullerhun wrote:
Hey guys! Just started this program, but I got a simple and maybe stupid question. So one week has a micro periodization.
Should these 3 stages have all the same exercise for that particular muscle? Like for chest high cable Flys? Or a different on each day?
Thanks!! [/quote]
I just always pick 1 movements per body part, and alternated them day to day. So on the 6x a week routine, which had 3 chest days, and my chest movements are Flat Bench and Incline Bench, it would be
Week One:
Endurance-Flat Bench
Strength-Incline
Power-Flat
Week Two:
Endurance-Incline
Strength-Flat
Power-Incline
Also, I’ll be running this again very soon, or at least a modified version of it
Hey! Thanks for the input!
I want to do isolated exercises for chest atm, not compound. High cable fly felt really great! Should I do different variations of cable flies like you do did flat and incline bench?
[quote]mullerhun wrote:
Hey! Thanks for the input!
I want to do isolated exercises for chest atm, not compound. High cable fly felt really great! Should I do different variations of cable flies like do did flat and incline bench?
[/quote]
Doing only isolation exercises for your chest is against the basic principles of the program. Have you read the book?
I know what yr saying, but I want to try it first like this, and concentrate more on chest, and see how it goes.
[quote]mullerhun wrote:
I know what yr saying, but I want to try it first like this, and concentrate more on chest, and see how it goes. [/quote]
why can’t you concentrate on your chest using pressing movements?
Other muscles are heavily involved in bench press, and I feel I’m lagging in chest, so at least one isolation is needed for me I think.
I am 45 year old beginner. I had this book from many years ago, so I decided to make this my first program.
I am 6 weeks in, and it has been going well. I am still getting myself into a rhythm of form and getting the correct weight. The 5 set, 15 reps, 60 second says are hell 
I am going to go back to the beginning and start again at the end of this month
I have been going at 6 am and finish at just after 7 am most days. I will stop at the pool for a 15 minute splash around after which includes four laps. Stretches out the muscles nicely. I find I crash about 8 pm 
The gym we have at work is designed mostly for cardio, so I am focusing on dumbbells. However, the dumbbells do not go up to a high weight range so I will be forced to do bench presses on a smith machine. Still, I can’t complain.
I have also attempted to eat clean and often. I am 102 kg and don’t really want to get lighter, but also don’t want to be much heavier. I am looking to create a stronger body shape.
Day 1
EZ Bar bentover row
Dumbbell bench presses
Dumbbell standing bicep curls
Calf Raises
Day 2
Seated dumbbell military presses
Tricep pulldowns
Walking lunges with dumbbells
Incline situps
Day 3
Incline dumbbell bench presses
EZ Bar bentover rows
Dumbell incline bicep curls
Calf raises
Day 4
Seated reverse flyes
Close grip EZ bar press
Squats
Incline situps
Day 5 - Same as Day 1
Day 6 - Same as Day 2
Just thought I would chime in with how I am approaching this program. I really like the look and feel of it so far.
I have a spreadsheet using the 4 day routine. I can email it to you if you would like.
Doin it now! 4 days a week. On Week 2 of Ramp 1.
You replied to a post that was nearly 5 years old. 