Training Help!

[sarah_h88]

hey all,I've been using Layne Norton's PHAT for a month or so now. I really enjoy it, and it's been teaching me a lot about how my body responds to hypertrophy training.Unfortunately I need to cut down the volume and frequency of days I train. My central nervous system is having trouble keeping up and I have adrenal problems, so PHAT is probably not the best choice right now.I need a program that's 3, maximum 4 days a week.I want to build strength with the main lifts, while still being able to do some hypertrophy training. I found the speed work quite helpful as well.PHAT generally hit all muscles groups twice a week. I wouldn't mind being able to do that incorporating power, speed, and hypertrophy days. I just could use some suggestions setting this up for myself. Perhaps rotating weekly is needed to fit it all in.I would really appreciate some program suggestions or a customized split!Thanksss!

[Jake]

You could try the Texas Method intermediate routine.  It stresses improving the main lifts but has room for assistance work which can be used for hypertrophy.  You could also throw in power cleans for explosive training.  It's the routine I currently do and the link to my log is in my signature.  Mine isn't exactly what's outline in the standard texas method template but if you want I can send you that.

[sarah_h88]

You could try the Texas Method intermediate routine.  It stresses improving the main lifts but has room for assistance work which can be used for hypertrophy.  You could also throw in power cleans for explosive training.  It's the routine I currently do and the link to my log is in my signature.  Mine isn't exactly what's outline in the standard texas method template but if you want I can send you that.

I like the looks of this 🙂That would be great if you could send that to me

[Jake]

Here's the routine without any assistance exercisesMondaySquats 5 sets of 5 acrossBench Press alternating each week with Standing Press 5 sets of 5 acrossWednesdaySquats 2 sets of 5 at ~80% of Mondays weightStanding press alternating with Bench Press - opposite lift of Mondays - 3 sets of 5 across at a moderate weightFridaySquats 5RMBench/Standing Press (whatever one you did Monday) - 5RMDeadlift - 5RMThat's the routine stripped down.  If you want to add power cleans in you should put them on Monday.  I also like doing pull ups on Mondays.  On Wednesdays you could did 1 or 2 exercises for abs (I recommend isometric exercises such as the ab wheel or planks) and a few sets of BB curls.  On Friday I'll add in chins and dips.  Recently I've decided to also add in some db shrugs on mondays and will start doing neck harness work on mondays and fridays.  Wednesday should be kept light, its meant to be mainly recovery between monday and friday.I play around with the reps/sets since I've been doing the program for awhile but I recommend sticking with 5s for awhile before changing it.  Ultimately the goal is to increase the weights on Friday's workout.  It would also help to start a little light on your weights and slowly add weight each week.If you have any other questions about the routine let me know.   

[sarah_h88]

thank you, sir 🙂

[Cory McCarthy]

hey all,I've been using Layne Norton's PHAT for a month or so now. I really enjoy it, and it's been teaching me a lot about how my body responds to hypertrophy training.Unfortunately I need to cut down the volume and frequency of days I train. My central nervous system is having trouble keeping up and I have adrenal problems, so PHAT is probably not the best choice right now.I need a program that's 3, maximum 4 days a week.I want to build strength with the main lifts, while still being able to do some hypertrophy training. I found the speed work quite helpful as well.PHAT generally hit all muscles groups twice a week. I wouldn't mind being able to do that incorporating power, speed, and hypertrophy days. I just could use some suggestions setting this up for myself. Perhaps rotating weekly is needed to fit it all in.I would really appreciate some program suggestions or a customized split!Thanksss!

Straight-up, two 3-day splits I use are:Push, Pull, Legs  and  Upper, Lower, WeaknessWith Push, Pull, Legs you do exactly what that implies.  One of the days will be pull movements (back, biceps), one will be push movements (chest, delts and triceps), and one will be Legs.  Throw in some ab work, perhaps on leg day, and you're good.  See my current routine for an example of this.With Upper, Lower, Weakness you'd do like so:  One day will be upper body work, one day will be leg work, and one day will be set aside for specific bodypart weaknesses that you want to bring up / balance out.Ea. exercise should be 3-4 sets.  Chest work should be around 8 reps, same with Lateral Triceps head and Hamstring / Glutes.  Everything else will do fine around 10 reps.  This is for hypertrophy.Cory

[Mikehr]

Yup both great methods but as I have mentioned before in nervous system is your issue do not train to true failure stop 1-2 reps shy. Depending how bad your issue with it is, training ULC can be really hard on it so maybe a very moderate CBL might be the solution if a training change doesn't help.

[sarah_h88]

sweet 🙂 thanks for the responses, that really helps me out 🙂

[sarah_h88]

for the texas method, i would like to try and add in some assistance work for hams/glutes, biceps/triceps, rear delts, and abs/calves.i'm just not sure which template to go with that allows for all that.1.)Monday[High Volume/Moderate Intensity]Squat 5X5Standing Press 5X5Bench Press AssistancePower Clean 5X3 (or Bentover BB Row 3x8)Wednesday[Low Volume/Low Intensity]Front Squat 3X3Back Extensions or GHR 5x10Chin ups 3x12Friday[Low Volume/High Intensity]Squat 1X5Bench Press 1x5Press AssistanceDeadlift 1X52.)Monday [High Volume/Moderate Intensity]Squat 5X5Bench Press 5X5Power Clean 5X3 (or Bentover BB Row 3x8)Wednesday [Low Volume/Low Intensity]Front Squat 3X3Press 3X3Back Extension/GHR 5x10Chin ups 3x12Friday [Low Volume/High Intensity]Squat 1X5Bench Press 1X5or 5X3or 5X2or 5X1Deadlift 1X53.)Monday [High Volume/Moderate Intensity]Squat 5X5Push Press 6X3Power Clean 8X3Wednesday [Low Volume/Low Intensity]Back Squat 2X5 (@80% of 5RM)Press 2X5Back Extension/GHR 5x10Chin ups 3x12Friday [Low Volume/High Intensity]Squat 1X5Push Press 1X1 (Ramping to a max single)or 1x2or 1x3Deadlift 1X5or 2x3or 3x2or 5x14.)Monday[High Volume/Moderate Intensity]Squat 3 x 8Bench Press/Press 3 x 8 (Alternating)Assistance workDeadlift 1 x 5Wednesday[Low Volume/Low Intensity]Front Squat 3 x 3Press/Bench Press 2 x 5 (@80% of 5RM) (Alternating)Assistance workBack Extension/GHR 5 x 10Chin ups 3 x 12Friday[Speed Sets]Box Squat, 8-12 doubles with 45-65% of 1RM (1 min. rest)Speed Bench Press/Press, 8-10 triples with 50-60% 1 RM (1 min. rest) (Alternating)Deadlift, 6-10 singles with 40-50% 1RM (30 sec. rest)

[Jake]

MondaySquats 5x5Bench Press / Standing Press 5x5Power Cleans 5x3 or Pendlay Rows 5x5RDL 3x8WednesdaySquats 5x2Bench Press/ Standing Press 3x5BB Curls 3x10AbsFridaySquats 1x5Bench Press / Standing Press 1x5Deadlift 1x5Chin-Ups supersetted with Dips 5x10Calves if you wantWhat do you think of that

[Jake]

And as I said before one week you would do bench monday and friday and standing press on wednesday and then alternate that the next week.

[sarah_h88]

MondaySquats 5x5Bench Press / Standing Press 5x5Power Cleans 5x3 or Pendlay Rows 5x5RDL 3x8WednesdaySquats 5x2Bench Press/ Standing Press 3x5BB Curls 3x10AbsFridaySquats 1x5Bench Press / Standing Press 1x5Deadlift 1x5Chin-Ups supersetted with Dips 5x10Calves if you wantWhat do you think of that

i like it 🙂i guess i can alternate the assistance exercises a bit, because i really want to be able to do GHR and some rear delt stuff.5 sets of 10 for most assistance exercises?

[Jake]

MondaySquats 5x5Bench Press / Standing Press 5x5Power Cleans 5x3 or Pendlay Rows 5x5RDL 3x8WednesdaySquats 5x2Bench Press/ Standing Press 3x5BB Curls 3x10AbsFridaySquats 1x5Bench Press / Standing Press 1x5Deadlift 1x5Chin-Ups supersetted with Dips 5x10Calves if you wantWhat do you think of that

i like it 🙂i guess i can alternate the assistance exercises a bit, because i really want to be able to do GHR and some rear delt stuff.5 sets of 10 for most assistance exercises?

You could rotate GHR's with RDL's and doing pendlay rows along with pull-ups and deadlifts will hit your rear delts a good amount.  For sets and reps you could try 5 sets of 10 but you have to experiment and see what works best for you.  I usually do 5 sets of 8-10 for my assistance stuff but I'll switch it up every now and then.

[sarah_h88]

MondaySquats 5x5Bench Press / Standing Press 5x5Power Cleans 5x3 or Pendlay Rows 5x5RDL 3x8WednesdaySquats 5x2Bench Press/ Standing Press 3x5BB Curls 3x10AbsFridaySquats 1x5Bench Press / Standing Press 1x5Deadlift 1x5Chin-Ups supersetted with Dips 5x10Calves if you wantWhat do you think of that

i like it 🙂i guess i can alternate the assistance exercises a bit, because i really want to be able to do GHR and some rear delt stuff.5 sets of 10 for most assistance exercises?

You could rotate GHR's with RDL's and doing pendlay rows along with pull-ups and deadlifts will hit your rear delts a good amount.  For sets and reps you could try 5 sets of 10 but you have to experiment and see what works best for you.  I usually do 5 sets of 8-10 for my assistance stuff but I'll switch it up every now and then.

great 🙂thank you, i'm excited to get this started 🙂

[Jake]

Let me know how it goes and if you have any questions.  I've been doing the Texas Method routine for over a year now (probably close to 2) and I'm a big fan.  Also remember that Wednesday is supposed to be light for Squat and moderate for Bench or Standing Press.  For squat I suggest taking about 80% of what you did on Monday.  For standing press or bench press I don't really follow a percentage anymore, I just pick a weight a little less than what I did on the Monday the week before - it shouldn't be easy but you shouldn't be struggling at all either.  If you're interested in purchasing the book it can be found at 70sbig.com - another great site for lifting

[Author]

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