T Nation

Your Take on My Program


#1

Whatsup,

Without further details, I just want to hear your take on my new program. I'm trying to bring up my arms so I'm giving them their own day and still work them twice a week.

  • Friday : Upper
    Bent-Over BB Rows 4x6-8
    Incline Bench Press 4x6-8
    Wide Upright Rows 3x8-12
    Flat DB Bench Press 3x8-12
    Lat Pull Downs 3x8-12
    Cable Lateral Raises 3x8-12

  • Saturday : Lower
    Front Squats 4x6-8
    Good Moarnings 4x6-8
    Seated Leg Extensions 3x8-12
    Laying Leg Curls 3x8-12
    Seated Calf Raises 3x8-12
    Calf Raises 3x8-12

  • Sunday : Arms
    Standing BB Curls 4x6-8
    Close Grip Bench Press 4x6-8
    Incline DB Curls 3x8-12
    Skullcrushers 3x8-12
    EZ Preacher Curls 3x8-12
    Cable Kickbacks 3x8-12

  • Monday : Off
    Walking or Basketball

  • Tuesday : Push
    Bench Press 4x6-8
    Overhead Press 4x6-8
    Incline DB Bench Press 3x8-12
    DB Lateral Raises 3x8-12
    Pec Dec Flys 3x8-12
    Rope Push Downs 3x8-12

  • Wednesday : Pull
    Deadlifts 4x6-8
    T-Bar Rows 4x6-8
    1-Arm Machine High Rows 3x8-12
    Wide Grip Seated Rows 3x8-12
    Face Pulls 3x8-12
    DB Curls 3x8-12

  • Thursday : Off
    Walking or Basketball

Please, give me your feedback. I really want to focus on my arms so any tips on how to get really big arms would be so appreciated. Thanks in advance!

Doses,


#2

This is a pretty solid solution - training them a little on back and chest day plus giving them a day of their own. Good start, but...

  • You have very, very little leg work overall. That's a bad thing.

  • Your days are laid out pretty weird. Like you're doing a chest exercise, then shoulder exercise, then chest exercise, then shoulder exercise, then a chest exercise, then a triceps exercise. Do one bodypart, be done with it before moving to the next part of the session.

  • If you keep the idea of training back, chest, and shoulders twice a week, try to have a more distinct difference between the workouts by using lower reps in one and relatively-higher reps in the next. Right now, you're doing pretty much the same thing in both, but more variety would be more stimulus for results.

Consider checking the Archives for a more complete program. These are a start:
http://www.T-Nation.com/free_online_article/most_recent/7_surprising_tips_for_bigger_arms
http://www.T-Nation.com/free_online_article/most_recent/3_total_body_programs_for_big_arms
http://www.T-Nation.com/free_online_article/sports_body_training_performance/blending_size_and_strength_version_20


#3

?


#4

  • For legs, man I know your heard it a lot but I already got BIG legs. I mean comparing to my upper body they're just HUGE and not proportional (I know they should be bigger than upper but mine are REALLY BIG).

  • I don't know much about that but I though it's better to give your muscle a little break and than hit it hard I might be wrong though.

  • Yeah that makes sense I was going to do something like upper power, lower power, arms hypertrophy, rest, push hypertrophy, lower hypertrophy.

Anyway, I saw a program that is pretty popular and the author is a professional bodybuilder/powerlifter it's called P.H.A.T written by Layne Norton :

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Google it to see the exercises selection, reps, and sets for each day. I really like it so what do you think? The only thing that I will change is the lower body days.


#5

Somebody told me that I should forget about (arms day) because I'm still "small" and do a solid workout routine like this :

  • Friday : Upper (STRENGTH)
    Bench Press 5x3-5
    Incline DB Bench Press 4x5-8
    Bent-Over Rows 5x3-5
    Chin Ups 4x5-8
    Lateral Raises SS w/ Rear Delt Raises 3x8-12
    EZ Curls SS w/ EZ Skullcrushers 3x8-12

  • Saturday : Lower (STRENGTH)
    Back Squats 5x3-5
    Walking Lunges 4x5-8
    Deadlifts 5x3-5
    45 Degreee Leg Press 4x5-8
    Calf Raises 3x8-12
    Seated Calf Raises 3x8-12

  • Sunday : Active Rest
    Walking, Foam Rolling, and Stretching

  • Monday : Pull (HYPERTROPHY)
    Lat Pull Downs 4x5-8
    1-Arm High Rows 3x8-12
    Supported T-Bar Rows 4x5-8
    Seated Cable Rows 3x8-12
    Face Pulls 2x12-15
    DB Curls 3x8-12
    Concentrated Hummer Curls 2x12-15

  • Tuesday : Push (HYPERTROPHY)
    Overhead Press 4x5-8
    Seated Lateral Raises 3x8-12
    Flat DB Bench Press 4x5-8
    Incline Smith Machine Press 3x8-12
    Cable Crossovers 2x12-15
    Rope Push Downs 3x8-12
    1-Arm DB Extensions 2x12-15

  • Wednesday : Legs (HYPERTROPHY)
    Front Squats 4x5-8
    Leg Extensions 3x8-12
    Romanian Deadlifts 4x5-8
    Leg Curls 3x8-12
    Glute Ham Raises 2x12-15
    Calf Raises 3x8-12
    Seated Calf Raises 2x12-1


#6

I guess that's a pretty old picture in your avatar then.

Yeah, no, that's not how it works. The majority of the time, finish one bodypart before moving to the next.

Norton is smarter than you and I combined. If you're going to do his plan, it would be retarded to drop one of the leg days.

I wouldn't necessarily call you "small" like you should avoid an arm day. Some people have a days for just arms and some do fine just training them as part of other workouts. As long as you're training them, and training everything else, it's not a major issue either way.

That program would also be pretty good. I'd tweak the sets/reps on the upper hypertrophy days (I don't see the point of exercises in the 5-8 range on those days); I'd train chest before shoulders on the push day; I'd drop lunges from the lower strength day; and I'd swap the incline DB press for some kind of overhead press on the upper strength day.

I'd probably also try to swap the two lower body days during the week, so you're not trying to squat and deadlift heavy the day after rowing heavy.

As long as you're eating enough and training with a decent plan, you should be able to see the results you're after.


#7

phat is made for advanced bodybuilders!

layne doesnt even recommend running it untill you have a solid 3 years of training under your belt.


#8

I decided to do this :

  • Tuesday : Upper Body (STRENGTH)
    Bench Press 5x3-5 "Ramp-Ups"
    Bent-Over Rows 5x3-5 "Ramp-Ups"
    Incline DB Bench Press 4x5-8
    Pull Downs 4x5-8
    Lateral Raises SS w/ Rear Delt Raises 3x8-12
    EZ Curls SS w/ EZ Skullcrushers 3x8-12

  • Wednesay : Lower Body (STRENGTH)
    Back Squats 5x3-5 "Ramp-Ups"
    Deadlifts 5x3-5 "Ramp-Ups"
    Walking Lunges 4x5-8
    High & Wide Leg Press 4x5-8
    Calf Raises 3x8-12
    Seated Calf Raises 3x8-12

  • Thursday : Active Rest
    Walking, Foam Rolling, and Stretching

  • Friday : Pull (HYPERTROPHY)
    Chin Ups 4x5-8
    1-Arm High Rows 3x8-12
    Supported T-Bar Rows 4x5-8
    Seated Cable Rows 3x8-12
    Face Pulls 2x12-15
    Preacher Curls 3x8-12
    Incline DB Curls 2x12-15

  • Saturday : Push (HYPERTROPHY)
    Overhead Press 4x5-8
    1-Arm Cable Lateral Raises 3x8-12
    Flat DB Bench Press 4x5-8
    Machine Incline Press 3x8-12
    Cable Crossovers 2x12-15
    Push Downs 3x8-12
    DB Extensions 2x12-15

  • Sunday : Legs (HYPERTROPHY)
    Front Squats 4x5-8
    Leg Extensions 3x8-12
    Stiff-Legged Deadlifts 4x5-8
    Leg Curls 3x8-12
    Hyperextensions 2x12-15
    Calf Raises 3x8-12
    Seated Calf Raises 2x12-15

  • Thursday : Active Rest
    Walking, Foam Rolling, and Stretching