T Nation

New Workout, Please Critique!

Hey guys:

Just got through with 7 week cycle of a Full-Body workout. Noticed decent gains. Up 8.5lbs. Anyways, gotta switch it up and so I went to my big bro for help. He is a huge beast, benching (in my mind a TON) 320lbs. Don’t know his other stats, but I do know his big 3 combined are over 1000lbs. Anyways, I asked him for a workout template to get me big and strong like him and he gave me this workout:

the BEAST program by Toby Rice
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Every set should be done to failure::: meaning you need to pick a weight that you can barely get the last one up.

Day 1:

Chest

Flat Barbell Bench: 12, 10, 8, 6, 6(Big weight, bigger intensity)

Dumbell Incline: 12, 10, 8, 6

Dumbell Flies: 15, 12,10, 10 (go slow get good pump)

Shoulders:

Seated Military Dumbell Press: 12, 10, 8, 6

Upright Row, use short bar with waves, or straight if unavailable 10, 10, 10

Shoulder dumbbell flies, to the side, 15, 12, 10, 10

Triceps:

Cable press down, use flat bar 12, 10, 10, 8

Cable press with rope 12, 10, 10, 8

Day 2:

Back:

Cable pull down (use wide as grip as possible) 12, 10, 8, 8

Seated cable row, (use handle grips) 12,10, 8, 6

One arm dumbbell row 12, 10, 8, 8

Barbell Shrugs 15, 12, 10, 8, 6

Biceps:

Dumbell Curl 12, 10, 10, 8

Barbell Curl 12, 10, 10, 8

Hammer Curl 10, 8, 6

Day 3 (Psycho DAY):

Legs:

Barbell SQUAT (to the floor, no 90 degree girly squat) 12, 10, 10, 8, 6

Deadlift (watch form) 12, 10, 8, 6

Quad Extensions (machine) 15, 12, 10, 8, 6

Hamstring Curls (machine) 15, 12, 10, 8, 6

Calves (machines) Do 3 sets with a weight that you will ?burn? at 20 reps, then do 10 more!

Day 4:

Rest

Day 5, 6, 7:

Repeat Day 1-3

Day 8,9:

Rest

Summary: You are working out 3 days straight, then rest on, then workout another 3 days, then rest for 2. Then repeat. You shouldn?t be able to walk for 3 days after the leg workout. On the first cycle through, take the weights easy, go at 75%. After the first 9 days, you turn into a beast and go 100% every set until you puke, pull a muscle, or die. Only pussies pull muscles and die. Puking is ok though. No belts, weight straps or anything else unless you are maxing out for one rep.

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Also,

For post-workout, do you guys recommend Surge…or >_< Cytogainer. Just looking to gain the most lean mass possible, love Surge, considering Cytogainer, but mainly just want the best product. Your opinions?

Thanks a bunch guys.

How fast do you want to burn out? in a few weeks you will be wondering why your lifts will be lower, oh and nice jab at parallel squats ass.

?

What do you mean?

Oh…and I’m just taking this directly out of the e-mail he sent me with his comments as well.

So yeah…

Any comments?

If you take every set to falure in every exercise your cns is going to go out, your going to get weaker. But hey if thats the goal go for it.

I think he was exaggerating when he said EVERY set till failure.

If we ignore that statement, how does the program look now?

Try something like this

Monday-Bench 5x5
Wed-squat 5-7x5
friday assistance(work on your lagging areas).

Why don’t you give it a go for a month or two and then tell us what YOU think of the program.

The same thing for the Surge and cytogainer stuff. Try out both products (not at the same time) and then report back YOUR opinion.


Now I’ll give you my opinion (ultimately you’re better off finding what works for you, and the only way this is happen is by going through a certain amount of trail and error).

The workout routine will work for a while, then gains will slow, then gains will stop.

As far as the Surge and cytowhatever…I’ve never taken either and have no plans to at this time, I’m more of a food type person, usually the only time I drink protein shakes are when I know I still need more calories but the thought of eating anymore makes me sick. There are people that swear by these products though, give them a try and see what you think on your own.

[quote]unearth wrote:
The workout routine will work for a while, then gains will slow, then gains will stop.
[/quote]

You can pretty much say that about every routine.

[quote]biglift88 wrote:
The workout routine will work for a while, then gains will slow, then gains will stop.

You can pretty much say that about every routine.[/quote]

You’d think that this was a given, but too few seem to every pick up on this.

Hell even some top strength coaches fail to realize this. They stick to programs they claim work for 90% of everybody and since they’ve convinced themselves they know everything they’ll have there clients do similar routines indefinitely. When their clients stop making gains they console themselves with bullshit about how their clients are not genetically gifted or on copious amounts of AAS. It never dawns on them to try something radically different, something far removed from what they’ve had their clients do before.

Dude, it’s too much, I didn’t bother to add it up after the first work out but 23 sets? You won’t be able to do that many with 100% .

Lighten the volume. Balance your program. I think 18-20 sets is about the most a human can do when aiming for hypertrophy/strength and make consistent gains.

But IF you can do this week in and week out and make gains every week for 4 weeks + either you were seriously holding yourself back or you do have the work capacity to make this schedule a goer.

But for the avg gym goer it’s too much.

Like everyone else said, TOO MUCH. And your big bro’s stats are OK, but certainly no reason to use a routine he has designed.

I recently became a proponent of low volume training. After years of doing 4-5 sets per exercise and 12-15 sets per major muscle group with slow results, I tried workouts like this:

Chest:
Dumbbell press (2x6-8)
Incline press (2x6-8)
Weighted dips (2x6-8)

Thighs:
Squat (2x6-8)
Leg Press (2x6-8)
Straight Leg Deadlift (2x6-8)

Lifts are done at very high intensity, and the workout lasts maybe 30-45 minutes. I have been amazed by the results so far. For the past year or so I’ve done dumbbell presses with 65-70 for 5 sets of 8-10 reps. After a couple weeks on this program I found myself one day doing 14 reps of 85.

[quote]John S. wrote:
Try something like this

Monday-Bench 5x5
Wed-squat 5-7x5
friday assistance(work on your lagging areas).[/quote]

I really like this kind of workout; you don’t kill yourself with a major lift on that third day, but you still get a good training effect. Just curious, though, do you not deadlift, or do you just alternate it with the squat?

Your brother’s workout sucks

[quote]leon79 wrote:
John S. wrote:
Try something like this

Monday-Bench 5x5
Wed-squat 5-7x5
friday assistance(work on your lagging areas).

I really like this kind of workout; you don’t kill yourself with a major lift on that third day, but you still get a good training effect. Just curious, though, do you not deadlift, or do you just alternate it with the squat?[/quote]

For me personally I dont deadlift till 10 weeks out from a meet. Tho if you wanted you could do every other week on wed deadlifts.

[quote]John S. wrote:
leon79 wrote:
John S. wrote:
Try something like this

Monday-Bench 5x5
Wed-squat 5-7x5
friday assistance(work on your lagging areas).

I really like this kind of workout; you don’t kill yourself with a major lift on that third day, but you still get a good training effect. Just curious, though, do you not deadlift, or do you just alternate it with the squat?

For me personally I dont deadlift till 10 weeks out from a meet. Tho if you wanted you could do every other week on wed deadlifts.
[/quote]

Just curious. Thanks.

Don’t do upright rows. For triceps doing press downs with a bar then a rope isn’t really different enough to warrant doing both.