T Nation

Dup Routine


#1

Hi t nation this is my first thread
I came up with this program and I would like you to help me about this
So it looks like this

Mod(volume day)
Squat 4x8
Bench 4x8
Bent over rows 4x8
Wed(strength day)
Squat 5x5
OHP 5x5
Deadlift 5x5
Fri(power day)
Squat 7x3
Bench 7x3
Bent over rows 7x3
Accessories work will be
On monday
Shrugs 3x8-10
Curls/triceps(optional)
3x10
On wed
Db incline press 3x8
Band pull aparts or other shoulder isolation 3x10
Hamstring curls 3x10
Progression will be weakly exeption is power day
Mon-70% 1RM
Wed-80% 1RM
Fri-70% 1RM

Cycle last for 4 weeks at the end of cycle test new 1RM and reset the weight acording to your new 1RM
Power days stay the same for 4 weeks and next cycle calculate the weight and use it
Guys what do you think?


#2

I would rearrange the days.

Monday - strength
Wednesday - power
Friday - volume

This is how programs like the Texas Method stagger them and it makes sense - hit the strength day after recovering over the weekend, do some comparatively light work on Wednesday and then tax the muscle on Friday. The rest of the program looks ok enough, give it a try (I’m a bit tired of saying “this isn’t 100% perfect, do 531 instead”).


#3

[quote]nighthawkz wrote:
I would rearrange the days.

Monday - strength
Wednesday - power
Friday - volume

This is how programs like the Texas Method stagger them and it makes sense - hit the strength day after recovering over the weekend, do some comparatively light work on Wednesday and then tax the muscle on Friday. The rest of the program looks ok enough, give it a try (I’m a bit tired of saying “this isn’t 100% perfect, do 531 instead”).[/quote]
Ok thank man I will try it
Yea I know 531 is really good but progression is slow for me
but I will try 531 in the future for sure


#4

[quote]Cross997 wrote:

[quote]nighthawkz wrote:
I would rearrange the days.

Monday - strength
Wednesday - power
Friday - volume

This is how programs like the Texas Method stagger them and it makes sense - hit the strength day after recovering over the weekend, do some comparatively light work on Wednesday and then tax the muscle on Friday. The rest of the program looks ok enough, give it a try (I’m a bit tired of saying “this isn’t 100% perfect, do 531 instead”).[/quote]
Ok thank man I will try it
Yea I know 531 is really good but progression is slow for me
but I will try 531 in the future for sure[/quote]
Your rate of progress on any program (5/3/1 included), is determined by your effort, not the program.

I’m not telling you to do 5/3/1, I just think your reason for not doing it is flawed.


#5

I have just 3 days to train and what do you think about 5/3/1 rest pause?


#6

[quote]nighthawkz wrote:
I would rearrange the days.

Monday - strength
Wednesday - power
Friday - volume

This is how programs like the Texas Method stagger them and it makes sense - hit the strength day after recovering over the weekend, do some comparatively light work on Wednesday and then tax the muscle on Friday. The rest of the program looks ok enough, give it a try (I’m a bit tired of saying “this isn’t 100% perfect, do 531 instead”).[/quote]

Aren’t volume days on Monday for the Texas method?


#7

[quote]tsantos wrote:

[quote]nighthawkz wrote:
I would rearrange the days.

Monday - strength
Wednesday - power
Friday - volume

This is how programs like the Texas Method stagger them and it makes sense - hit the strength day after recovering over the weekend, do some comparatively light work on Wednesday and then tax the muscle on Friday. The rest of the program looks ok enough, give it a try (I’m a bit tired of saying “this isn’t 100% perfect, do 531 instead”).[/quote]

Aren’t volume days on Monday for the Texas method?[/quote]

Oops. Yup. Either one would work as long as Wednesday is a fairly light day.


#8

what do you guys think about 5/3/1 with rest pause template or Big Beyond Belief for muscle size and strength?


#9

What sort of routine have you been on up until now? Are you comfortable doing all the lifts?

If you’ve been doing some kind of 5x5 setup (moderate reps, several sets, 2-3+ minutes reps between sets), the balls to the wall nature of the Rest Pause template could be a great change of pace. You’d probably grow some muscle just from that.

Down sets after heavier work, rest-pause or “cluster” style training, and high rep squatting in general are useful weght training “concepts” or ideas.

I tried Doggcrapp years ago, but didn’t “get it.” I couldn’t figure out weights and reps to make it “work.” This template looks like it could lead you right along, through the process with no guess work.


#10

I have tried very different routines and i like rest pause a lot but I made research about big beyond bilief so maybe il try it for one cycle and then go to 5/3/1
What do you think about that routine?