This week is my second week in CT’s superhero-program, and I’m quite enjoying it so far. I also was rather nervous about the program being it “a little” different from TBT 3days a week, but the change in pace is kinda refreshing, to be true. And so far I’m looking forward to each workout and don’t have any problems with motivation.
But I did ditch one bicep and one tricep exercise on day 2 for lunges and leg curls. Additionally I replaced one trap exercise on day 3 for 4 sets of calve raises. You can also change the set-rep scheme of the leg work on day 2 of week 1-4 to a more strength oriented approach. And last but not least, don’t forget to warm up your shoulders and do some rotator cuff work cause the emphasis on the shoulders is quite taxing.
Overall with some adjustments (more lower body work)an enjoyable program. If you’re looking for a pump, you’re at the right adress. Though it’s too early to be decisive, I can say I don’t really have any complaints…(yet?).
Heard nothing but positive feedback about it. There’s a thread somewhere else on it’s results. I’m doing this spring semester. Why don’t you try it and tell us how it goes?
Heard nothing but positive feedback about it. There’s a thread somewhere else on it’s results. I’m doing this spring semester. Why don’t you try it and tell us how it goes?[/quote]
Three of us (coworkers) tried this program out late summer, and it works. We saw most gains in shoulders and traps.
I agree with Carnage’s assessment to change a few exercises around. I felt arms days were too much as they’d just leave me more in pain than with gains, and our squats/deadlift came out of it all a bit weaker. We did train those two lifts, especially deadlift, a lot more before then.
Chest gains were ok, and biceps didn’t change much. What I took from reading the article was better nutrition/rest ideas and being introduced to a lot of new exercise variations. You have to find what exercises work best for you, and if I were to repeat the routine next year I’d likely get more out of it.
After the superhero routine, I went back to 3 day, full body training. 20 Rep Squat to be exact (because my squat was shit). Now, I’ve move into what I’ve read to be like a Bill Starr’s 5x5 routine (lower body, upper body push and upper body pull).
wow Im suprised. from the link I was given about “hero’s hangout” or w/e everyone said they had amazing gains in upper body and decent from lower…do u think if you went back to it you would have better gains if your nutrition was better or somethin?