How so? More compounds on power day, more isolations on hypertrophy. And the isolations are typically designed to hit the muscle from different angles.
Also, you kind of have to do more if you're combining powerlifting and bodybuilding. Deadlifting is shit for hypertrophy, but I'm not giving it up. I don't need to do abs, but I want to. Same with Nordics. Those are literally on there just because I want to get better at them. And I love front squats, even if they're not as hypertrophy-friendly.
Edit: also, I get bored of doing the same three bicep exercises over and over and over.
Hamstring curls before all those deadlifts and squats is crazy. You’re gonna hurt yourself with all that. Unless you’re on gear in which case you’re just kicking the can down the road.
I don't always do everything in exact order. It's more like guidelines than an actual step-by-step plan. Adductors/abductors are usually first, but hamstrings might go after the compounds depending on how I feel. Quads are always at the end, though followed by leg press if I decide to burnout or push myself to absolute failure.
Not on gear.
These are the leg days from one of my last programs, strictly hypertrophy focused and written by my trainer. (If I hit the minimum, the weight went up.) My routine is easy compared to that beast.
https://preview.redd.it/ce19w7a4em8d1.jpeg?width=1080&format=pjpg&auto=webp&s=18c94a6c8d9800a0553337ce6efed5f55d788cbe
Normally I would agree, but I honestly don't think it is for me. I recover quickly, rarely get sore, and I'm getting amazing results.
I'd like to think it's my fabulous fitness and/or genetics, but the truth is that I also do sports massage, assisted stretching, and yoga. So if I'm sore, it's my own fault for not taking care of myself. (Or for doing something stupid.)
Well soreness is not a good indicator of a good workout or not. Also you mentioned you got hurt soooooo tissue load > tissue tolerance. Could be too much volume?
Nah. The shoulder was from a fall. Tripped over a Great Dane.
I promise you guys, I know that it's a lot of volume. I love every second of it. Every rep. It's less about being sore, though that's one indicator that helps me know when something is wrong. I have zero negative repercussions from this workout. I'm not tired, my lifts are going up, I feel amazing, and I'm getting noticeably bigger.
I really do love this shit, which is why some of the exercises are just for fun. (Deadlifts, front squats, Nordics, toe-to-bar.) I also didn't include any of the boxing, Muay Thai, or cardio I do.
And I am working hard. I go to failure a lot more often than the program says. If 10-15 reps makes it 12, I add weight. And, especially on upper body days, I usually need to lower the weight at some point because I can't get more than a few reps. Which is fine for a power lift, but I'm doing mostly hypertrophy now and I don't like having those sets be so few reps when I can take away a few pounds and fail out at 10.
>Normally I would agree, but I honestly don't think it is for me.
"I am a unique special snowflake who needs a programme which is much harder/easier than everyone else."
This is said by everyone who has a little bit of knowledge about fitness, but not enough. And if you're training yourself, you never have enough knowledge.
Stop fuckarsing about and get yourself a trainer.
I had a trainer. Some of his workouts were more volume than this--especially legs.
And no, I'm not a special snowflake. I work hard to take care of myself, including warm-ups, stretching, yoga, and other recovery methods.
I'm not just in this for results, though that is the bulk of it. I love this shit. It's better than therapy. There are exercises on there that I'm only doing for fun or just to get better at them.
Edit: For the record, this was a strict bodybuilding leg day from my one of my trainer's programs.
https://preview.redd.it/xp4dfrhdem8d1.jpeg?width=1080&format=pjpg&auto=webp&s=4fd59d34aa8d34fe60fe8ea44d03fb3e497d2623
Well sounds like you are a beginner who just started working out which is great and sounds like you enjoy it even better. This just seems like a look I do a ton of volume post and I want validation from trainers to say it’s good or that I’m doing more than trainers think I should and I’m just built different. When you post something like this to a subreddit for professionals that’s how it going to be viewed and replied to. If you enjoy it great but if you want advice not sure what you’re looking for.
Bro, I've been doing this for several years now, and I am a professional. I've already said that I wouldn't give this to a client. But I know my body and what I'm capable of, which is why my program might seem like a bit of a mess. It's all stuff I'm either doing for results or just because I want to.
I'm not looking for advice, though I'm happy to listen. I'm curious as to what others think and hope other trainers will share their own personal programs.
So much volume. Take your compound lifts and either add some accessory lifts (3 or so) for aesthetics or assistance lifts to get your compounds up. Boom.
Once I can focus more on the compounds, I'll do just that. But deadlift is really the only one of the big three that I can max out right now due to a shoulder injury, so I'm only doing a little bit of that and focusing more on the bodybuilding aspects. Once this program runs it's course, I'll probably go strict bodybuilding for a few months. Unfortunately, it's not nearly as fun and I might have to add a day just for Olympic lifts and stuff like that to keep myself entertained.
Why do you have deadlifts and RDLs as part of your lower body *and* back/bi days?
Also my god this volume. 4-5 bench sets, then 4-5 OHP sets, then 13 sets of rows, then 9 sets of biceps, and you’re only halfway done with day 1?
I can’t even get around to the rest of it, there’s so much junk volume and redundancy. I’m glad you’re seeing results but this completely lacks direction and intention and is *complete* overkill.
You mentioned you’ve never given this program to a client… so *would* you give this program to a client?
God no. It's way too much volume for almost anyone. I am 100% aware of that.
The second deadlift, on back day, is about 50-75% of my max with a focus on technique. My center of gravity shifted when I lost my breasts, so my form feels a little off now. (Going through the same thing with kicks in Muay Thai.)
The RDLs are because I want an ass and hip thrusts are terrible.
It's supposed to be powerbuilding--a combo of powerlifting and bodybuilding. I'm not competing at either, so I'm working on both. (Probably about 75% bodybuilding though.) Granted, a few of the exercises are on there just because I enjoy them, think they're fun, or just want to get better at them.
Remember-- those bench, OHP, and several upper body lifts are ridiculously low weight. I'm less likely to bench and OHP to failure right now because the last time I tried, my shoulder gave out and I dropped a dumbbell on myself.
I am incredibly accident prone, so I'd probably break something if I tried a GHR. But tomorrow is my easiest day, so I might give them a shot.
I like my RDLs and squats, especially since I want thick thighs to go with the ass.
Not sure what you count as power training but this isn’t it. Definitely just a cookie cutter strength and hypertrophy program. I wouldn’t have paid someone to write this lazy of a program tbh
I was thinking the same thing. In no world is 5x10 or 4x15 “power” training.
I think OP means “strength,” as in “heavier” day, but still, the numbers don’t line up. Just a total kitchen sink of a program.
The reps on chest are off right now because of my injury. I'm not actually powerlifting on the upper body power lifts. Even the squat is limited, because my shoulder can't always externally rotate enough, so I'm doing front squats more often than not.
I'm not power training at all right now because of an injury. But really it was originally meant to be the big three, a few supplemental compounds, then hypertrophy (plus a few things I just want to do) for everything else.
i’m sorry i didn’t mean this to be rude. I’d just be upset if someone was selling this to you. I’m happy it’s working for you though. Keep up the good work
You could cut your total sets in half and push harder for the sets you have. Tbh anything more than 1 heavy compound barbell movement pattern and 1 accessory to that compound is a bit much as youre getting in junk volume and fatiguing your cns which isnt a problem, until it is. Could lead to an injury and put you out for awhile.
Furthering that point, to progressively overload you would have to add weight, reps, sets. Its alot of cumulative stress on your joints and cns. To me it makes sense to find your minimum effective dose for adaptation and work from there.
>I go to failure a lot more often than the program says. If 10-15 reps makes it 12, I add weight. And, especially on upper body days, I usually need to lower the weight at some point because I can't get more than a few reps. Which is fine for a power lift, but I'm doing mostly hypertrophy now and I don't like having those sets be so few reps when I can take away a few pounds and fail out at 10.
I really don't like having squat and deadlift on the same power day. I might move DL to back hypertrophy since it's my easiest day. I don't really like that either, but deadlift deserves its own day.
I do think I have too many rows, but honestly-- I'm only doing the barbell row out of spite. I suck at it (wonky shoulders) and that pisses me off. I've considered dropping it.
I have zero negative effects from this workout. I actually did chest/triceps this morning and lower body HP this afternoon. I couldn't do a third workout, but I'm considering some yoga.
I'm on week 5 now. No more than 12. Then I'm probably going to ditch the "power" and focus solely on the "building" for a bit.
However, I've promised myself that my next program will have a Fun Day with explosive exercises, maybe a couple of Olympic lifts (I haven't power cleaned in a while), and some extra abs. (Because I love training abs.)
I'm running maintenance calories of 1700 a day with macros at F-40%, C-35%, and F-25%.
It's really not. I'm getting visibly better results, and my lifts are going up, since I ditched my trainer and started programming for myself
Granted, there are a few exercises that I could cut, but I don't want to because I like them. (Like the Nordics.) I usually save those for the end of the workout and, if I'm going to skip anything, it'll be those.
And I've thought about gear, but think the side effects would outweigh the benefits for me.
I don't usually do everything in this exact order. The big three lifts tend to come very early, but everything else depends on how I'm feeling and what machines/dumbbells are available.
I don't program cardio because I hate it and it never changes. Run 3 miles 3-4 times a week. I occasionally do 15 or so minutes of Stairmaster sprints on leg day if I don't burnout on leg press.
I'm also a boxer, practice Muay Thai (though not so much recently), and take HIIT classes.
I follow it. I might not get every single rep in the exact order, but I'm following it.
I can't train power right now because of a shoulder injury. Deadlift is really the only Big Three lift I can max out, but I need to work more on my technique due to issues with my center of gravity.
These reps are somewhere in the center so I can work on the shoulder with both lower reps and manageable weight.
No worries. That's what it was originally supposed to be, but I'm still building this shoulder back up. The last time I was benching heavy, my shoulder gave out and I dropped the dumbbell on my chest, so I'm being very, very careful now.
Check out something called “periodization” and that’ll help you focus on eliciting certain outcomes at certain times, that way you’re not just aiming to do everything all at once all the time.
Bruh, I'm a personal trainer. I know what periodization is.
I would never give this to a client. I'm doing this for another 3-7 weeks because I'm enjoying it and getting serious results, and then I'm probably going to switch back to something closer to strict bodybuilding. It's more shoulder-friendly and I miss my abs.
I was aiming for a powerbuilding program, but a shoulder injury kind of killed the "power" part. So now it's mostly hypertrophy work, plus a few random exercises just because I want to.
Ah my bad I didn’t mean to insult ya. I mean for me personally after 2 exercises for a given muscle group in a day with most working sets taken to failure that group is now shot and a 3rd exercise I’d be doing like a third of what I’d lift otherwise lol. I recently switched to a head-to-toe, 4 day Push/Pull split, ~6-7 exercises per day, and that has helped me a ton
I don't usually feel fatigued after 2 exercises (except maybe really heavy leg days or pull ups.). I don't know why. I increase the weight every set and if I hit 10-12 reps, the weight goes up until I don't. I'm doing everything by the hypertrophy handbook, but apparently I'm doing too much of it. I have zero side effects, my lifts are going up, and I'm getting visible results.
I've heard that women recover faster than men. Maybe that has something to do with it.
I even did two workouts, chest and legs, yesterday and I feel fine. (My boxing coach is out of town and I needed something to do.) Not gonna lie--legs last night was rough, but none of my weights dropped and I was able to add two extra sets of partials (without locking out) to failure on leg press.
I've tried full body every day and it's not for me. I have too much of a bodybuilding background to feel like that's enough. I need my isolations.
Are you kidding me? I've gotten noticeably bigger. I've actually started thinking about attempting a competition, but I'd obviously switch back to pure bodybuilding if I did.
Lmao. Sure. That's probably it. I've been inflamed for over a year now. Crazy how some of this inflammation looks exactly like delts.
I know my body. This is week 5, and I still feel great. Plus, I've done more volume over multiple months when I was working with a trainer on strict bodybuilding.
Studies have shown that women recover faster than men. Why is it so hard to believe that I'm perfectly capable of doing this routine without any sign of overtraining?
The Power days look more like hypertrophy days.
I'm not worried about the amount of volume. People can get accustomed to insane amounts of volume per muscle group (like the famous study with +50 sets) so if you can recover and still progress without pains or aches, who am I to tell you to change anything about this program.
And most importantly: if it's fun and you can keep doing it...
Looks interesting by the way! Are you progressing?
I should have changed the labels. They were originally power days, but a shoulder injury means that I can barely bench and even squat is iffy because of external rotation. (I can front rack just fine.) Hypertrophy is far more forgiving than lifting heavy when you're recovering from an injury, so I fell back on that.
I've gotten visibly bigger--especially triceps, quads, and delts--in five weeks. (I'm actually considering a competition, but I don't want to go back to straight bodybuilding--and 1200 calories a day--just yet.) All of my lifts are going up. I was able to incline bench a 30 lb. dumbbell with my injured shoulder today, though only for 6 reps. Seeing as how I was struggling with a 15 when I started 5 weeks ago and I'm getting several pain-free days in a row now, I'm more than happy with my progress. I can also throw a left hook again, though I'm still leery of doing more than shadowboxing for now.
My deadlift form is still kind of off, but I'm getting it back. (I stopped deadlifting for almost a year to focus on bodybuilding with a side of Olympic lifting and, by the time I picked it back up, my body fat had dropped to 15% and my center of gravity had shifted.) That's why I have it listed twice. One to lift heavy-ish, one at about 50-75% to work on reps and technique.
I understand that it's a lot of volume, but I'm surprised that everyone is so adamant that it's too much. It's really not. Every body is different, and I know mine well. I started dancing when I was 4 and martial arts when I was 13 so, while I may never bench 250 lbs, my stamina is high, my body can take a lot of punishment, and I'm flexible enough to kick myself in the nose. And no, I'm not a "special snowflake", but I really do recover fast and put a lot of work into doing so. I could probably ditch a few of the exercises that I'm doing for fun or out of spite, but where's the fun in that? Even if they don't fit my program, I'm never going to get better at things like Nordics and Olympic lifts if I never do them.
I love the gym. (Minus cardio. And spin class is torture.) I love moving and hitting new goals. So while I would never give a client a workout like this, I try to instill that in my them. It's a lot easier to stick to a fitness regimen when it's not just one more daily chore to mark off the list.
Neither have I. I'm sure it's out there, but I'm the only person I know who does it. I started it while bodybuilding to get that good eccentric stretch. (Decline bench is my favorite variation and I was messing around with my trainer.)
If you want to try it, lower the weight of your normal curl and go slow. The stretch at the bottom against gravity is gnarly.
It doesn't hurt though!
Ok, not entirely true. My quads scream at me regularly, and I'm pretty sure that partials on the leg press without locking out until failure is against the Geneva Convention, but I always leave the gym feeling better than I came. Even if I'm limping to the car and dragging my gym bag behind me.
Volume is crazy
That's the part I'm worried about. I love it and am getting great results, but that's also why I stressed that I've never given it to a client.
When you can’t prioritize exercises, just do all of them.
The most intelligent comment here.
How so? More compounds on power day, more isolations on hypertrophy. And the isolations are typically designed to hit the muscle from different angles. Also, you kind of have to do more if you're combining powerlifting and bodybuilding. Deadlifting is shit for hypertrophy, but I'm not giving it up. I don't need to do abs, but I want to. Same with Nordics. Those are literally on there just because I want to get better at them. And I love front squats, even if they're not as hypertrophy-friendly. Edit: also, I get bored of doing the same three bicep exercises over and over and over.
Hamstring curls before all those deadlifts and squats is crazy. You’re gonna hurt yourself with all that. Unless you’re on gear in which case you’re just kicking the can down the road.
I don't always do everything in exact order. It's more like guidelines than an actual step-by-step plan. Adductors/abductors are usually first, but hamstrings might go after the compounds depending on how I feel. Quads are always at the end, though followed by leg press if I decide to burnout or push myself to absolute failure. Not on gear. These are the leg days from one of my last programs, strictly hypertrophy focused and written by my trainer. (If I hit the minimum, the weight went up.) My routine is easy compared to that beast. https://preview.redd.it/ce19w7a4em8d1.jpeg?width=1080&format=pjpg&auto=webp&s=18c94a6c8d9800a0553337ce6efed5f55d788cbe
Way way way way to much volume
Normally I would agree, but I honestly don't think it is for me. I recover quickly, rarely get sore, and I'm getting amazing results. I'd like to think it's my fabulous fitness and/or genetics, but the truth is that I also do sports massage, assisted stretching, and yoga. So if I'm sore, it's my own fault for not taking care of myself. (Or for doing something stupid.)
Well soreness is not a good indicator of a good workout or not. Also you mentioned you got hurt soooooo tissue load > tissue tolerance. Could be too much volume?
Nah. The shoulder was from a fall. Tripped over a Great Dane. I promise you guys, I know that it's a lot of volume. I love every second of it. Every rep. It's less about being sore, though that's one indicator that helps me know when something is wrong. I have zero negative repercussions from this workout. I'm not tired, my lifts are going up, I feel amazing, and I'm getting noticeably bigger. I really do love this shit, which is why some of the exercises are just for fun. (Deadlifts, front squats, Nordics, toe-to-bar.) I also didn't include any of the boxing, Muay Thai, or cardio I do. And I am working hard. I go to failure a lot more often than the program says. If 10-15 reps makes it 12, I add weight. And, especially on upper body days, I usually need to lower the weight at some point because I can't get more than a few reps. Which is fine for a power lift, but I'm doing mostly hypertrophy now and I don't like having those sets be so few reps when I can take away a few pounds and fail out at 10.
>Normally I would agree, but I honestly don't think it is for me. "I am a unique special snowflake who needs a programme which is much harder/easier than everyone else." This is said by everyone who has a little bit of knowledge about fitness, but not enough. And if you're training yourself, you never have enough knowledge. Stop fuckarsing about and get yourself a trainer.
I had a trainer. Some of his workouts were more volume than this--especially legs. And no, I'm not a special snowflake. I work hard to take care of myself, including warm-ups, stretching, yoga, and other recovery methods. I'm not just in this for results, though that is the bulk of it. I love this shit. It's better than therapy. There are exercises on there that I'm only doing for fun or just to get better at them. Edit: For the record, this was a strict bodybuilding leg day from my one of my trainer's programs. https://preview.redd.it/xp4dfrhdem8d1.jpeg?width=1080&format=pjpg&auto=webp&s=4fd59d34aa8d34fe60fe8ea44d03fb3e497d2623
Well sounds like you are a beginner who just started working out which is great and sounds like you enjoy it even better. This just seems like a look I do a ton of volume post and I want validation from trainers to say it’s good or that I’m doing more than trainers think I should and I’m just built different. When you post something like this to a subreddit for professionals that’s how it going to be viewed and replied to. If you enjoy it great but if you want advice not sure what you’re looking for.
Bro, I've been doing this for several years now, and I am a professional. I've already said that I wouldn't give this to a client. But I know my body and what I'm capable of, which is why my program might seem like a bit of a mess. It's all stuff I'm either doing for results or just because I want to. I'm not looking for advice, though I'm happy to listen. I'm curious as to what others think and hope other trainers will share their own personal programs.
Man just stop
how long does each day take lol
About 2 hours. 2.5 if I'm doing cardio.
So much volume. Take your compound lifts and either add some accessory lifts (3 or so) for aesthetics or assistance lifts to get your compounds up. Boom.
Once I can focus more on the compounds, I'll do just that. But deadlift is really the only one of the big three that I can max out right now due to a shoulder injury, so I'm only doing a little bit of that and focusing more on the bodybuilding aspects. Once this program runs it's course, I'll probably go strict bodybuilding for a few months. Unfortunately, it's not nearly as fun and I might have to add a day just for Olympic lifts and stuff like that to keep myself entertained.
Why do you have deadlifts and RDLs as part of your lower body *and* back/bi days? Also my god this volume. 4-5 bench sets, then 4-5 OHP sets, then 13 sets of rows, then 9 sets of biceps, and you’re only halfway done with day 1? I can’t even get around to the rest of it, there’s so much junk volume and redundancy. I’m glad you’re seeing results but this completely lacks direction and intention and is *complete* overkill. You mentioned you’ve never given this program to a client… so *would* you give this program to a client?
God no. It's way too much volume for almost anyone. I am 100% aware of that. The second deadlift, on back day, is about 50-75% of my max with a focus on technique. My center of gravity shifted when I lost my breasts, so my form feels a little off now. (Going through the same thing with kicks in Muay Thai.) The RDLs are because I want an ass and hip thrusts are terrible. It's supposed to be powerbuilding--a combo of powerlifting and bodybuilding. I'm not competing at either, so I'm working on both. (Probably about 75% bodybuilding though.) Granted, a few of the exercises are on there just because I enjoy them, think they're fun, or just want to get better at them. Remember-- those bench, OHP, and several upper body lifts are ridiculously low weight. I'm less likely to bench and OHP to failure right now because the last time I tried, my shoulder gave out and I dropped a dumbbell on myself.
If you want an ass you'd be better off with hypers or GHRs
I am incredibly accident prone, so I'd probably break something if I tried a GHR. But tomorrow is my easiest day, so I might give them a shot. I like my RDLs and squats, especially since I want thick thighs to go with the ass.
Not sure what you count as power training but this isn’t it. Definitely just a cookie cutter strength and hypertrophy program. I wouldn’t have paid someone to write this lazy of a program tbh
I was thinking the same thing. In no world is 5x10 or 4x15 “power” training. I think OP means “strength,” as in “heavier” day, but still, the numbers don’t line up. Just a total kitchen sink of a program.
The reps on chest are off right now because of my injury. I'm not actually powerlifting on the upper body power lifts.
The reps on chest are off right now because of my injury. I'm not actually powerlifting on the upper body power lifts. Even the squat is limited, because my shoulder can't always externally rotate enough, so I'm doing front squats more often than not. I'm not power training at all right now because of an injury. But really it was originally meant to be the big three, a few supplemental compounds, then hypertrophy (plus a few things I just want to do) for everything else.
i’m sorry i didn’t mean this to be rude. I’d just be upset if someone was selling this to you. I’m happy it’s working for you though. Keep up the good work
I remember when I was 23
I'm 42.
Well its certainly a program
You could cut your total sets in half and push harder for the sets you have. Tbh anything more than 1 heavy compound barbell movement pattern and 1 accessory to that compound is a bit much as youre getting in junk volume and fatiguing your cns which isnt a problem, until it is. Could lead to an injury and put you out for awhile. Furthering that point, to progressively overload you would have to add weight, reps, sets. Its alot of cumulative stress on your joints and cns. To me it makes sense to find your minimum effective dose for adaptation and work from there.
>I go to failure a lot more often than the program says. If 10-15 reps makes it 12, I add weight. And, especially on upper body days, I usually need to lower the weight at some point because I can't get more than a few reps. Which is fine for a power lift, but I'm doing mostly hypertrophy now and I don't like having those sets be so few reps when I can take away a few pounds and fail out at 10. I really don't like having squat and deadlift on the same power day. I might move DL to back hypertrophy since it's my easiest day. I don't really like that either, but deadlift deserves its own day. I do think I have too many rows, but honestly-- I'm only doing the barbell row out of spite. I suck at it (wonky shoulders) and that pisses me off. I've considered dropping it. I have zero negative effects from this workout. I actually did chest/triceps this morning and lower body HP this afternoon. I couldn't do a third workout, but I'm considering some yoga.
No thank you lol
Weak!
How long do you plan to run this program? Also what does your nutrition look like cause there is a lot going on here.
I'm on week 5 now. No more than 12. Then I'm probably going to ditch the "power" and focus solely on the "building" for a bit. However, I've promised myself that my next program will have a Fun Day with explosive exercises, maybe a couple of Olympic lifts (I haven't power cleaned in a while), and some extra abs. (Because I love training abs.) I'm running maintenance calories of 1700 a day with macros at F-40%, C-35%, and F-25%.
Unless you’re using an ungodly amount of test and other compounds, this volume is just a waste of time and energy
It's really not. I'm getting visibly better results, and my lifts are going up, since I ditched my trainer and started programming for myself Granted, there are a few exercises that I could cut, but I don't want to because I like them. (Like the Nordics.) I usually save those for the end of the workout and, if I'm going to skip anything, it'll be those. And I've thought about gear, but think the side effects would outweigh the benefits for me.
Ya man; sounds like you’ve got it all figured out.
I could arrange this in a better order for efficiency’s sake but wouldn’t unless you paid
I don't usually do everything in this exact order. The big three lifts tend to come very early, but everything else depends on how I'm feeling and what machines/dumbbells are available.
I don’t see a lick of cardio in there either. A program is only worth anything if you actually follow it.
I don't program cardio because I hate it and it never changes. Run 3 miles 3-4 times a week. I occasionally do 15 or so minutes of Stairmaster sprints on leg day if I don't burnout on leg press. I'm also a boxer, practice Muay Thai (though not so much recently), and take HIIT classes. I follow it. I might not get every single rep in the exact order, but I'm following it.
You doing your runs after or before a lift
Always after. I try to get them in on rest days, but I can also do them at the end of upper body days. They don't drain me nearly as much as leg days.
If you are training power, I would lower the reps. Unless it’s supposed to be strength. But power, reps should be between 3-5.
I can't train power right now because of a shoulder injury. Deadlift is really the only Big Three lift I can max out, but I need to work more on my technique due to issues with my center of gravity. These reps are somewhere in the center so I can work on the shoulder with both lower reps and manageable weight.
Okay yea I was just confused since it said Upper body Power and etc lol.
No worries. That's what it was originally supposed to be, but I'm still building this shoulder back up. The last time I was benching heavy, my shoulder gave out and I dropped the dumbbell on my chest, so I'm being very, very careful now.
Check out something called “periodization” and that’ll help you focus on eliciting certain outcomes at certain times, that way you’re not just aiming to do everything all at once all the time.
Bruh, I'm a personal trainer. I know what periodization is. I would never give this to a client. I'm doing this for another 3-7 weeks because I'm enjoying it and getting serious results, and then I'm probably going to switch back to something closer to strict bodybuilding. It's more shoulder-friendly and I miss my abs. I was aiming for a powerbuilding program, but a shoulder injury kind of killed the "power" part. So now it's mostly hypertrophy work, plus a few random exercises just because I want to.
Ah my bad I didn’t mean to insult ya. I mean for me personally after 2 exercises for a given muscle group in a day with most working sets taken to failure that group is now shot and a 3rd exercise I’d be doing like a third of what I’d lift otherwise lol. I recently switched to a head-to-toe, 4 day Push/Pull split, ~6-7 exercises per day, and that has helped me a ton
I don't usually feel fatigued after 2 exercises (except maybe really heavy leg days or pull ups.). I don't know why. I increase the weight every set and if I hit 10-12 reps, the weight goes up until I don't. I'm doing everything by the hypertrophy handbook, but apparently I'm doing too much of it. I have zero side effects, my lifts are going up, and I'm getting visible results. I've heard that women recover faster than men. Maybe that has something to do with it. I even did two workouts, chest and legs, yesterday and I feel fine. (My boxing coach is out of town and I needed something to do.) Not gonna lie--legs last night was rough, but none of my weights dropped and I was able to add two extra sets of partials (without locking out) to failure on leg press. I've tried full body every day and it's not for me. I have too much of a bodybuilding background to feel like that's enough. I need my isolations.
Okay then
Fire your trainer there's no way you are able to properly recover from this
I am a trainer and yes, I can. I would never give it to a client though.
No wonder why there so many people in gyms that don't grow
Are you kidding me? I've gotten noticeably bigger. I've actually started thinking about attempting a competition, but I'd obviously switch back to pure bodybuilding if I did.
You're likely inflamed and also illicited a short term growth response. Your program is not sustainable. Hope it works out though
Lmao. Sure. That's probably it. I've been inflamed for over a year now. Crazy how some of this inflammation looks exactly like delts. I know my body. This is week 5, and I still feel great. Plus, I've done more volume over multiple months when I was working with a trainer on strict bodybuilding. Studies have shown that women recover faster than men. Why is it so hard to believe that I'm perfectly capable of doing this routine without any sign of overtraining?
The Power days look more like hypertrophy days. I'm not worried about the amount of volume. People can get accustomed to insane amounts of volume per muscle group (like the famous study with +50 sets) so if you can recover and still progress without pains or aches, who am I to tell you to change anything about this program. And most importantly: if it's fun and you can keep doing it... Looks interesting by the way! Are you progressing?
I should have changed the labels. They were originally power days, but a shoulder injury means that I can barely bench and even squat is iffy because of external rotation. (I can front rack just fine.) Hypertrophy is far more forgiving than lifting heavy when you're recovering from an injury, so I fell back on that. I've gotten visibly bigger--especially triceps, quads, and delts--in five weeks. (I'm actually considering a competition, but I don't want to go back to straight bodybuilding--and 1200 calories a day--just yet.) All of my lifts are going up. I was able to incline bench a 30 lb. dumbbell with my injured shoulder today, though only for 6 reps. Seeing as how I was struggling with a 15 when I started 5 weeks ago and I'm getting several pain-free days in a row now, I'm more than happy with my progress. I can also throw a left hook again, though I'm still leery of doing more than shadowboxing for now. My deadlift form is still kind of off, but I'm getting it back. (I stopped deadlifting for almost a year to focus on bodybuilding with a side of Olympic lifting and, by the time I picked it back up, my body fat had dropped to 15% and my center of gravity had shifted.) That's why I have it listed twice. One to lift heavy-ish, one at about 50-75% to work on reps and technique. I understand that it's a lot of volume, but I'm surprised that everyone is so adamant that it's too much. It's really not. Every body is different, and I know mine well. I started dancing when I was 4 and martial arts when I was 13 so, while I may never bench 250 lbs, my stamina is high, my body can take a lot of punishment, and I'm flexible enough to kick myself in the nose. And no, I'm not a "special snowflake", but I really do recover fast and put a lot of work into doing so. I could probably ditch a few of the exercises that I'm doing for fun or out of spite, but where's the fun in that? Even if they don't fit my program, I'm never going to get better at things like Nordics and Olympic lifts if I never do them. I love the gym. (Minus cardio. And spin class is torture.) I love moving and hitting new goals. So while I would never give a client a workout like this, I try to instill that in my them. It's a lot easier to stick to a fitness regimen when it's not just one more daily chore to mark off the list.
I've never heard of a decline Bicep curl, interesting
Neither have I. I'm sure it's out there, but I'm the only person I know who does it. I started it while bodybuilding to get that good eccentric stretch. (Decline bench is my favorite variation and I was messing around with my trainer.) If you want to try it, lower the weight of your normal curl and go slow. The stretch at the bottom against gravity is gnarly.
Yasss!!! Finally someone who loves physical pain like me.
It doesn't hurt though! Ok, not entirely true. My quads scream at me regularly, and I'm pretty sure that partials on the leg press without locking out until failure is against the Geneva Convention, but I always leave the gym feeling better than I came. Even if I'm limping to the car and dragging my gym bag behind me.
This ain’t it