Personal training / advice

Jan 31, 2017
880
191
Yeah of the 2 splits 3 fullbody would work for you better as clearly 6 days per week with PPL isn't going to be possible with your schedule.

In terms of progression I've used the method you are describing before for assistance lifts. It's a viable method. At your level you can still likely make gains using this and LP. It's only when you hit the intermediate level when LP no longer works that you need to use more complex methods of periodisation.

As for being sub optimal that where specificity comes into play for you, clearly your goals are different and you have to factor in your own preferences in your programming to suit your requirements. If that means a more measured approach to progress then of course then that's what you should factor in to your program. I too take a similar approach I'm not looking to hit PB's or compete just get to a decent level again then maintain.

In terms of rep schemes, the consensus opinion right now suggests that no rep scheme is better than another in terms of hypertrophy. The idea that 8-12 builds more muscle is false, it's best to work all rep ranges in general. I personally prefer to do low rep ranges for the big lifts but then doing higher rep ranges for assistance lifts, so I get strength gains from higher intensity compound lifts and then gain volume via higher rep assistance work.

You might want to look into the method I use which is the GZCL method, I'd say along with Sheiko it's the best program I've done. It's not actually a set program but a way or organising your workouts, you just apply the method to your preferences. It could be 3 days, 4 days 6 days whatever you prefer, you choose how you decide to split up your program, you decide what exercises to actually do but then it organises your exercise order, outlines percentages of your max and rep ranges to work in. It's very adaptable and because it uses auto regulation it's really suitable for novices and more advanced lifters because it sets how much your progress in the next block by how you've done in the current block.
Had quite a big look into this and think I understand it and how to do a programme based on it for a 3 day split.

Problem is T1 exercises are supposed to be 5x3 which is heavier than I usually go with my home gym being upstairs.

Id probably have to target Bench, BOR, RDL and I've no idea how I'd be able to make a shoulder based exercise work at that range. My dumbells don't go heavy enough and I'd have to start from a rack using a barbell, so I'd be limited logistically.

Looks like a good proven way of building strength across targeted lifts, whereas GVT is a proven way of building hypertrophy across targeted lifts.

I just don't think 5x3 is a rep range I'd be able to do with shoulders.

Tbh I have my full body split, I have my hiit stuff, I'm gonna give GVT a go, do I really need a 4th training program?
 
May 25, 2013
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Broke my toe so unlikely I'll be able to do legs for at least the next year tbh. Gutted ya know.
Ouch, but I've fractured my toe before by dropping a 10kg plate on it and still was able to squat a few days later, so it shouldn't hamper your leg days too badly, calf raises though will be out of the question.
 
May 25, 2013
5,172
1,896
Had quite a big look into this and think I understand it and how to do a programme based on it for a 3 day split.

Problem is T1 exercises are supposed to be 5x3 which is heavier than I usually go with my home gym being upstairs.

Id probably have to target Bench, BOR, RDL and I've no idea how I'd be able to make a shoulder based exercise work at that range. My dumbells don't go heavy enough and I'd have to start from a rack using a barbell, so I'd be limited logistically.

Looks like a good proven way of building strength across targeted lifts, whereas GVT is a proven way of building hypertrophy across targeted lifts.

I just don't think 5x3 is a rep range I'd be able to do with shoulders.

Tbh I have my full body split, I have my hiit stuff, I'm gonna give GVT a go, do I really need a 4th training program?
The method creates more volume for hypertrophy with the accessory work.

The principle of the method as I understand it is that T1 provides the intensity for strength gains, T2 is meant to be a slightly higher volume assistance movement to help T1 gains and then T3 movements are simply accessories to create volume for hypertrophy. So you are working on strength and hypertrophy by working in a varied range of rep ranges rather than just low or high.

It being a simple method to structure a program and not a set program means you can make changes to it, you can add more accessory work to create volume, for example I don't have 1 pair of T3 exercises I have 2 pairs so 4 exercises in total for T3. You can add as much accessory work as you want to create the volume you want.

On my shoulder days I do OHP as my T1, then Incline Bench as my T2 assistance movement, then do Arnolds and Lateral raises as my T3 accessory movements for shoulders.

But yeah you don't need a 4th program, keep doing what you are currently doing and see how it goes. At your level it doesn't matter what program you use really as long as you are consistent, eat right, keep progressively overloading and you'll make gains. It's only when you get to a more intermediate level when linear periodisation stops working that programming becomes more critical for continued progress.
 
Jan 31, 2017
880
191
The method creates more volume for hypertrophy with the accessory work.

The principle of the method as I understand it is that T1 provides the intensity for strength gains, T2 is meant to be a slightly higher volume assistance movement to help T1 gains and then T3 movements are simply accessories to create volume for hypertrophy. So you are working on strength and hypertrophy by working in a varied range of rep ranges rather than just low or high.

It being a simple method to structure a program and not a set program means you can make changes to it, you can add more accessory work to create volume, for example I don't have 1 pair of T3 exercises I have 2 pairs so 4 exercises in total for T3. You can add as much accessory work as you want to create the volume you want.

On my shoulder days I do OHP as my T1, then Incline Bench as my T2 assistance movement, then do Arnolds and Lateral raises as my T3 accessory movements for shoulders.

But yeah you don't need a 4th program, keep doing what you are currently doing and see how it goes. At your level it doesn't matter what program you use really as long as you are consistent, eat right, keep progressively overloading and you'll make gains. It's only when you get to a more intermediate level when linear periodisation stops working that programming becomes more critical for continued progress.
Yeah I've got plenty of newbie gains left in me yet.

When linear progression stops for me then I'll begin looking more into varying rep ranges for strength/hypertrophy gains.

That being said no matter what level I'm at, I reckon if I did a 3 month hiit routine and got my shred on, I'd probably be back at newbie gain territory anyways.
 

mandela

CHB Führer
May 16, 2013
21,030
9,061
Scotland
Done the chest & back GVT there.

Inc BB 10x10 (last two sets I only do e 9,8l
BOR 10x10
Inc DB 11,99
DB row 3x12

Most importantly, my ribs were fine. Dull ache but fine.

Overall, felt it lacked volume. I def went too light on BOR. I just done it as the same weight as bench to save adding plates. Easily could've done more but just concentrated on form and pausing at the top for a good squeeze. Bench weight was fine and I reckon I'll move this up quickly...just out of chest practice.

DB rows too light too but I only have a 45lb plate to use.

Took 45 mins total. Did the feel like I'd really pushed myself. Done 3 sets of chin up and press ups after just because I felt I needed to add something.
 
Jan 31, 2017
880
191
Done the chest & back GVT there.

Inc BB 10x10 (last two sets I only do e 9,8l
BOR 10x10
Inc DB 11,99
DB row 3x12

Most importantly, my ribs were fine. Dull ache but fine.

Overall, felt it lacked volume. I def went too light on BOR. I just done it as the same weight as bench to save adding plates. Easily could've done more but just concentrated on form and pausing at the top for a good squeeze. Bench weight was fine and I reckon I'll move this up quickly...just out of chest practice.

DB rows too light too but I only have a 45lb plate to use.

Took 45 mins total. Did the feel like I'd really pushed myself. Done 3 sets of chin up and press ups after just because I felt I needed to add something.
Do you think you'd need to separate your bench and BOR into two separate sets.

I actually bench more than I BOR so for me it would probably be the opposite way round.
 
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mandela

CHB Führer
May 16, 2013
21,030
9,061
Scotland
Do you think you'd need to separate your bench and BOR into two separate sets.

I actually bench more than I BOR so for me it would probably be the opposite way round.
What do you mean separate them?

Not superset them??

Mate, the program instructs you to superset. Why follow a program if you're only going to change it up?

I'll just add plates as I transition. It's not actually an issue really.

I'll set the bar up for bench then just slip a plate on each side for BOR without securing it. With an Olympic bar the plates are stable enough without being secured on so slipping 1 10lb plate on and off will take about 3 seconds.

It took 32 mins to complete the 20 sets so, again, not supersetting them just is not an option.
 
May 25, 2013
5,172
1,896
OHP session today, was pretty tough am having to take longer rests between the heavier T1 sets now, used to rest 2 mins but now resting 3 mins to ensure I can complete each set.

OHP 3x5 @54kg
Incline Bench 5x5 @66kg
Pull Ups 6x5 @32kg
Arnold Press 12x3 @14kg superset with EZ Bar Curl 12x3 @29kg
Lateral Raises 13x3 @10.5kg superset with Band Pull Aparts 13x3
 
Jun 3, 2013
2,705
2,820
OHP session today, was pretty tough am having to take longer rests between the heavier T1 sets now, used to rest 2 mins but now resting 3 mins to ensure I can complete each set.

OHP 3x5 @54kg
Incline Bench 5x5 @66kg
Pull Ups 6x5 @32kg
Arnold Press 12x3 @14kg superset with EZ Bar Curl 12x3 @29kg
Lateral Raises 13x3 @10.5kg superset with Band Pull Aparts 13x3
Do you add 32kg to your pull ups?
 
Jun 7, 2012
5,033
325
Forced myself to the gym tonight, really couldn’t Be arsed but once I got there it was pretty good. Tried some Romanian deadlifts with 2 second pauses at the bottom, worked upto 180kg for 3x6, usually id do rdls on leg day but I asked a high level bodybuilder what hed reccomend for bringing up the lower back and he reccomended them, really good pump I really rated them, plenty of room to progress with them too.
 

mandela

CHB Führer
May 16, 2013
21,030
9,061
Scotland
Forced myself to the gym tonight, really couldn’t Be arsed but once I got there it was pretty good. Tried some Romanian deadlifts with 2 second pauses at the bottom, worked upto 180kg for 3x6, usually id do rdls on leg day but I asked a high level bodybuilder what hed reccomend for bringing up the lower back and he reccomended them, really good pump I really rated them, plenty of room to progress with them too.
So the pause is when you're bent over but holding the bar around mid shin level?
 
Jan 31, 2017
880
191
What do you mean separate them?

Not superset them??

Mate, the program instructs you to superset. Why follow a program if you're only going to change it up?

I'll just add plates as I transition. It's not actually an issue really.

I'll set the bar up for bench then just slip a plate on each side for BOR without securing it. With an Olympic bar the plates are stable enough without being secured on so slipping 1 10lb plate on and off will take about 3 seconds.

It took 32 mins to complete the 20 sets so, again, not supersetting them just is not an option.
I'm not changing anything lol I haven't even done a workout yet, I was asking if you was gonna because of the difference in weight.

Tbf though you've changed it yourself haven't you switching exercises and what not lol.

I'm just using you as my Guinea Pig haha, I start tomorrow me.

Based on what you've said in your first week my plan is do the chest/back as written (supersetted) do the legs as written (supersetted) and add slightly more volume to arms workout. So instead of doing 3 planks, I'll be doing 3 lots of 3x8 for shoulders, bicep and tricep. And then I'll do some core at the end of the arms workout.

I don't know enough about GVT to go writing my own program really, but the principle seems to be 2 lots of 10x10 supersetted, 2 lots of 3x8 supersetted so I'm just sticking with what is there.

It's a bit like when I bought my FBS from James Smith I peppered him with questions until my membership expired, but this time your James Smith and I'm not actually paying any more lol.
 
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Jun 3, 2013
2,705
2,820
Yes I do weighted pull ups, with a dipping belt.
Yeah, just thinking adding 32kg is impressive. That's like half your bodyweight added?

Well it's impressive to me anyway, I've just been able to do 5x5 with a 5kg plate. Gonnna go up to 10kg next session. How long did it take for you to get to 32?
 
May 25, 2013
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Yeah, just thinking adding 32kg is impressive. That's like half your bodyweight added?

Well it's impressive to me anyway, I've just been able to do 5x5 with a 5kg plate. Gonnna go up to 10kg next session. How long did it take for you to get to 32?
Yeah that's a little over half my bodyweight, I currently weigh 62kg.

Well I've been consistently lifting for 16 years now and pull ups have been a part of my routine during most of that time, so it's a movement I'm very familiar with. Not sure when I started doing them with weight, I do remember getting to 10x3 on bodyweight and then adding weight and doing 5x5 with weight.
 
May 25, 2013
5,172
1,896
At what point do you suggest adding weight? Or it because you're doing sets of 5 so it's the only way of progressing?

I can do 8 full hang pull ups consecutively and I tend to AMRAP without adding any weight.
I started adding weight when I could do 10x3 at bodyweight.

What really helped me with pull ups was using the grease the groove method. I just put a pull up bar in a doorway and every time I walked through that door banged out as many as I could, I very quickly went from struggling to do 2 to doing sets of 10, but I also benefit from being naturally small and light, it's always going to be an easy movement for me.
 
Jun 7, 2012
5,033
325
So the pause is when you're bent over but holding the bar around mid shin level?
Yeah that’s it. Excuse the angle


Felt a lot better than expected. I thought with not putting the belt on they’d be really hard. Lower back pump was pretty good.

Yes I do weighted pull ups, with a dipping belt.
Very impressive mate. I’m pretty useless at pull ups. I need to start doing them regular.
 
Reactions: Brighton Bomber
Jan 31, 2017
880
191
I started adding weight when I could do 10x3 at bodyweight.

What really helped me with pull ups was using the grease the groove method. I just put a pull up bar in a doorway and every time I walked through that door banged out as many as I could, I very quickly went from struggling to do 2 to doing sets of 10, but I also benefit from being naturally small and light, it's always going to be an easy movement for me.
If I get to the point I can do 3x10 I'll try adding weight myself!
 
Jan 31, 2017
880
191
Yeah that’s it. Excuse the angle


Felt a lot better than expected. I thought with not putting the belt on they’d be really hard. Lower back pump was pretty good.



Very impressive mate. I’m pretty useless at pull ups. I need to start doing them regular.
Is that you in the vid? If it is I can't wait to see @mandela react to it lol.