Advice needed --->> repeat hst or do DFT or Westside

[Darkhorse]

BTW, it's almost the exact same thing as the Single factor I posted, only AM's is twice as much volume due to no pyramiding schemes.

You'd probably be BEST served to follow everyone else's advice and create something of your own to address your weakpoints. I'll get you started:

***What is your GOAL? Strength, hypertrophy, or a little of both?***

Note: I'm sure you'll pick a little of both as everyone here probably would. Just realize that gains won't come AS FAST as if you picked one or the other.

1. Figure out your frequency...Once, twice, thrice per week.
2. What days are best for you to lift.
3. Write down each muscle group, then come up with two or three of your favorite exercises to hit that specific group. Hint: Think compounds.
4. Undulating or linnear periodization model.
5. Write down your favorite rep ranges. (10x3, 5x5, 3x8, 2x12)

In my opinion, you're getting too caught up in specific "brand name" programs vs. just listening to your body and coming up with YOUR plan of attack. Take me for example. My personal trainer's job was to evaluate MY NEEDS over the last couple weeks. Now, I'm plugged in so to speak and growing at the cyclic rate of fire! The modified westside program Matt has me on probably wouldn't work for 3/4 of the people here. See my point?

[_Wolf_]

hey thanks a lot 0311......

Originally Posted by 0311

What is your GOAL? Strength, hypertrophy, or a little of both?

a little of both

Originally Posted by 0311

Figure out your frequency...Once, twice, thrice per week.

if i'm gonna do high volume, then each muscle group frequency should be 1-2x a week....but if i'm doing fullbody, then yeah: 3x...

however, i think this question means what i personally like to do....i would like to have each muscle group trained 2x a week

Originally Posted by 0311

Write down each muscle group, then come up with two or three of your favorite exercises to hit that specific group. Hint: Think compounds.

Legs:
Olympic Squats
Deadlifts
Leg Curls

Chest:
Incline Barbell Bench Press
Decline Dumbbell Bench Press (for medium reps)
Flat Barbell Bench Press

Back:
Power Cleans
High Pulls
Lat Pull Down

Shoulders:
i'm supposed to avoid OH Pressing, so:
1.) dumbbell front presses (medium reps)
2.) Side Lateral Raises

Biceps:
1.) Barbell Curls
2.) Dumbbell Curls
3.) Seated Dumbbell Curls

Triceps:
1.) Dips
2.) Decline SkullCrushers
3.) Push Downs

Originally Posted by 0311

Undulating or linnear periodization model.

beats me....what does everybody feel will work best for me...? btw: i've only got 2.5 years experience...

Originally Posted by 0311

Write down your favorite rep ranges.

these are all same-weight set-rep schemes:
1.) 3x5
2.) 4x6
3.) 3x8
4.) 4x10

Originally Posted by 0311

In my opinion, you're getting too caught up in specific "brand name" programs vs. just listening to your body and coming up with YOUR plan of attack.

the reason why i chose a brand-name program is because i thought that i'm a beginner and my programs will give me less-than-optimal results, whereas a professional strength coach will know better....

but,

Originally Posted by 0311

Take me for example. My personal trainer's job was to evaluate MY NEEDS over the last couple weeks. Now, I'm plugged in so to speak and growing at the cyclic rate of fire! The modified westside program Matt has me on probably wouldn't work for 3/4 of the people here. See my point?

yup, i get your point clearly.....

ok, so what do you pplfeel now.....? should i do a push-pull-legs program and workout 6x a week total...?? if not, then what would your recommend...??

thank you 0311 and in advance: thanks a lot everybody

Anuj

[_Wolf_]

i editied set-rep schemes

[_Wolf_]

i read up an article (thanks to 0311) regarding FortifiedIron's Hypertrophy Program.....and i might give that a shot...

here's the program:

Originally Posted by FortifiedIron

Hypertrophy Program!! YAY for NO ISOLATION!
Feedback has been really good w/ this program as of late. I keep getting a ton of pm's and messages asking to help people design a program. Neways, I posted a similar thing on the BFT thread. That was adviced for a past individual who was looking for a change in program. This program is great for the upper level beginner and intermediate lifter!

now basically, here's the exercise selection:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Conventional Deadlift
- Narrow Stance Squat
- SLDLs
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Narrow Stance Squat
- Goodmorning
- Reverse Hyper
- Dumbell Shrugs

i plan on making a few changes...let me know if its ok...

Upper Day 1:
-Incline Barbell Bench Press
-Close Grip Flat Bench Press
-Military Presses (Standing) to the Front
-JS Rows

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

Upper Day 2:
-Flat Barbell Bench Press
-Close Grip Incline Bench Press
-Dumbbell Side Lateral Raises*
-Lat Pull Downs

Lower Day 2:
-Olympic Squats
-Leg Curls
-Power Cleans
-High Pulls

*i dont know what to keep as my shoulder exercise because i've run out of exercise choices....and i have no idea what a Plate Raise is....

the undulated periodization goes like this:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 8x3
(You will do this on ALL lifts)

-OR-
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 5x5
Week 10: 5x5
Week 11: 8x3
Week 12: 8x3

the set-rep schemes used are:
1.) 3x12
2.) 3x10
3.) 3x8
4.) 4x6
5.) 5x5
6.) 8x3

i dont plan on changing my set-rep schemes on a weekly or biweekly basis; i plan on changing it up when one set-rep scheme stops working...or i get bored of it

what do you guys feel now...? is it good to go...?

Anuj

[Darkhorse]

Actually, you're looking at the old program he made. This is the newer version:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

[Darkhorse]

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

There's no way! Do front squats or even leg press this day instead cause those olympic squats are gonna suffer after deadlifts. Also, deadlifts and romanian deadlifts are just about the same thing. Do what is recommended IMO and if you don't like it, change it.

[_Wolf_]

actually...here's the one with Lyle's modifcations:

Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Might become
bench press
row
mil press
pulldown

And
Upper Day 2:
- DB Bench
- Narrow Grip Incline
- Plate Raise
- Pull-Up w/ weight

Becomes
incline bench
pull up w/weight
db bench
another row

so now my NEW exercise selection is:

Upper Day 1:
-Incline Barbell Bench Press
-Close Grip Flat Bench Press
-Barbell Rows
-Lat Pull Downs

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

Upper Day 2:
-Flat Barbell Bench Press
-Close Grip Incline Bench Press
-Dumbbell Rows
-"v" Bar Pull Downs

Lower Day 2:
-Olympic Squats
-Leg Curls
-Power Cleans
-High Pulls

so hows it looking now...?

[Darkhorse]

Lower Day 1:
-Deadlifts
-Olympic Squats
-Romanian Deadlifts
-Barbell Shrugs

I resubmit my previous post that this can't happen.

Other than that, you should look into alternating chest and back exercises to maximize recovery.

[_Wolf_]

Originally Posted by 0311

I resubmit my previous post that this can't happen.

in that case...what would you recommend...??

Originally Posted by 0311

Other than that, you should look into alternating chest and back exercises to maximize recovery.

ok cool

Anuj

[Darkhorse]

If it was me, I'd do:

A2G Front Squats
Deadlifts
Either pullthroughs or glute/ham raises
Shrugs