- Joined
- Oct 25, 2018
- Messages
- 146
hi friends, Well it's the third time I post training in this incredible forum. Today I bring two trainings that are Phil Hernon-style (I do not know him but I read that here is wanted even though he's banned lol) What do you think of the training? Do you use something similar in your gym life? I find it interesting and every time I see more tempting to return to the high frequency and a lower volume, the high volume I think is not for me. there goes the trainings, there are similar but not the same
1rst Routine
Day 1 Chest / Back / Calves Dips or Press banking or declined 3 games Chins or Pulldown 3 games Bent Over Row (likes dumbbells) 3 sets Twins 3 games Day 2 Legs Back Squat 3 sets Stiff Leg Dead 3 sets (I think that's all) Day 3 Lateral lifting 3 sets Dumbbells or EZ Bar Curl 3 sets Close Grip bp or Dips 3 sets Calves standing 3 sets Day 4 off Repeat All sets are made with the heaviest set in the range of 6-10 and decreasing by 10% for subsequent sets. Therefore, a decrease in press training could seem 250x7 225x10 205x12. Workouts are done quickly, just resting the time necessary to catch your breath
2nd routine
Day 1: chest and back.. if u do 2 on 1 off u want to add in claves
- decline press: 1 set of 5-7 reps (dumbbell or barbell)
-dips: 1 set of 8-10 reps
- flat press either from the floor if i use barbell or bench if using dumbbell: 1 set of 11-13 reps
************** dont need to do inclines..inclines really hit ur shoulders more the chest..do declines instead.. this will hit the upper portion of ur chest more than anything..trust me..if u dont believe me flex ur chest as if ur doing a dip or on a declined angle..then compare that to an incline. u cant flex ur chest in a decline position without hitting ur upper chest..plus their is no such thing as an upper or lower chest.. its all one muscle..but their is a diff b/t the major and minor..minor being the muscle under ur upper chest..if u want an exercise for that ask..but u wont need it..kind of an advanced tech..
*************dips...do em.. anytime u move ur body thru space u r increasing ur hormonal response..... ie llike taking test or a steriod...
Back
- parts of back..ur rhomboids and lats and i forget what its called but i think its like tesiminor or major..
- Deadlift: 1 set of 4-6 reps.. ***never go higher than 8 reps..good chance of hurting ur back..learn proper for b4 doing these.. one of the most anabolic exercises u can do after squats..********this means it will help activiate the greatest hormonal repsonse..which is what makes u grow..ie steriods..
***this is for ur rhomboids..
- Pullup: 1 set of 8-10 reps.. once again dont do pulldowns unless u cant do a pull up...u want move ur body thru space..increase ur hormonal response like i previously stated.
-barbell row: 1 set of 11-13 reps...this will hit ur lats.. dont do it with a flat back..this will hit other muscles and not ur lats.. do it at a 45* and bring the bar from right under ur shins to ur bellybutton.. and do it with a shoulder width grip..wide grip is a misconception..same with pullup***shoulder width grip
Day 2: Shoulders, bis, tris.. if doing 2 on1 off add thighs..but i find this too taxing
Shoulders:
Lateral raises.. I do them 1 arm at a time.. holding on to something i bend 45*.. 1 set of 5-7..1 of 8-10..1 of 11-13
*************no need to do any type of front delt exercise.. u will tax ur front delt sufficiently thru all of ur chest pressing..
**********dont shoulder press..this will cause shoulder imprignment.. after the age of like 27 this starts to come into play..plus ur front delts will get hit thru pressing...
**********turst me just doing side raise will give u crazywidth which is what u want..follow this and watch ur delts explode..
******no need for rear delt movement...... they get hit during back and during side raise..try to flex ur side delt with out flexing ur entire shoulder.....
Bis
Barbell curl: 1 set of 5-7 reps
Hammer curls- 1 set of 8-10
alt db curls - 1 set of 11-13
Tris
Decline Close grip - 1 set of 5-7
Skull crushers from the floor..let the weight stop when it touches the floor - 1 set of 8-10
Close grip db press from the floor (palms facing) 1 set of 11-13
Day 3: Thighs ---would be ur day off if u did 2 on 1 off
Squat, squat and squat again..KING OF ALL EXERCISES.. THIS WILL RELEASE THE MOST HORMONES IN UR BODY.. GROW UR LEGS AND GROW THE REST OF UR BODY..YES I SAID IF U SQUAT UR ARMS WILL GROW.. REMB THAT INCREASE UR BODY'S HORMONAL LEVEL IS WHAT CAUSES INCREASE MUSCLE AND WEIGHT GAIN
-Squat - 1 set of 5-7
Front squat - 1 set of 8-10
- Stiff leg dl (for hammies helps with deadlift) - 1 set of 11-13
1rst Routine
Day 1 Chest / Back / Calves Dips or Press banking or declined 3 games Chins or Pulldown 3 games Bent Over Row (likes dumbbells) 3 sets Twins 3 games Day 2 Legs Back Squat 3 sets Stiff Leg Dead 3 sets (I think that's all) Day 3 Lateral lifting 3 sets Dumbbells or EZ Bar Curl 3 sets Close Grip bp or Dips 3 sets Calves standing 3 sets Day 4 off Repeat All sets are made with the heaviest set in the range of 6-10 and decreasing by 10% for subsequent sets. Therefore, a decrease in press training could seem 250x7 225x10 205x12. Workouts are done quickly, just resting the time necessary to catch your breath
2nd routine
Day 1: chest and back.. if u do 2 on 1 off u want to add in claves
- decline press: 1 set of 5-7 reps (dumbbell or barbell)
-dips: 1 set of 8-10 reps
- flat press either from the floor if i use barbell or bench if using dumbbell: 1 set of 11-13 reps
************** dont need to do inclines..inclines really hit ur shoulders more the chest..do declines instead.. this will hit the upper portion of ur chest more than anything..trust me..if u dont believe me flex ur chest as if ur doing a dip or on a declined angle..then compare that to an incline. u cant flex ur chest in a decline position without hitting ur upper chest..plus their is no such thing as an upper or lower chest.. its all one muscle..but their is a diff b/t the major and minor..minor being the muscle under ur upper chest..if u want an exercise for that ask..but u wont need it..kind of an advanced tech..
*************dips...do em.. anytime u move ur body thru space u r increasing ur hormonal response..... ie llike taking test or a steriod...
Back
- parts of back..ur rhomboids and lats and i forget what its called but i think its like tesiminor or major..
- Deadlift: 1 set of 4-6 reps.. ***never go higher than 8 reps..good chance of hurting ur back..learn proper for b4 doing these.. one of the most anabolic exercises u can do after squats..********this means it will help activiate the greatest hormonal repsonse..which is what makes u grow..ie steriods..
***this is for ur rhomboids..
- Pullup: 1 set of 8-10 reps.. once again dont do pulldowns unless u cant do a pull up...u want move ur body thru space..increase ur hormonal response like i previously stated.
-barbell row: 1 set of 11-13 reps...this will hit ur lats.. dont do it with a flat back..this will hit other muscles and not ur lats.. do it at a 45* and bring the bar from right under ur shins to ur bellybutton.. and do it with a shoulder width grip..wide grip is a misconception..same with pullup***shoulder width grip
Day 2: Shoulders, bis, tris.. if doing 2 on1 off add thighs..but i find this too taxing
Shoulders:
Lateral raises.. I do them 1 arm at a time.. holding on to something i bend 45*.. 1 set of 5-7..1 of 8-10..1 of 11-13
*************no need to do any type of front delt exercise.. u will tax ur front delt sufficiently thru all of ur chest pressing..
**********dont shoulder press..this will cause shoulder imprignment.. after the age of like 27 this starts to come into play..plus ur front delts will get hit thru pressing...
**********turst me just doing side raise will give u crazywidth which is what u want..follow this and watch ur delts explode..
******no need for rear delt movement...... they get hit during back and during side raise..try to flex ur side delt with out flexing ur entire shoulder.....
Bis
Barbell curl: 1 set of 5-7 reps
Hammer curls- 1 set of 8-10
alt db curls - 1 set of 11-13
Tris
Decline Close grip - 1 set of 5-7
Skull crushers from the floor..let the weight stop when it touches the floor - 1 set of 8-10
Close grip db press from the floor (palms facing) 1 set of 11-13
Day 3: Thighs ---would be ur day off if u did 2 on 1 off
Squat, squat and squat again..KING OF ALL EXERCISES.. THIS WILL RELEASE THE MOST HORMONES IN UR BODY.. GROW UR LEGS AND GROW THE REST OF UR BODY..YES I SAID IF U SQUAT UR ARMS WILL GROW.. REMB THAT INCREASE UR BODY'S HORMONAL LEVEL IS WHAT CAUSES INCREASE MUSCLE AND WEIGHT GAIN
-Squat - 1 set of 5-7
Front squat - 1 set of 8-10
- Stiff leg dl (for hammies helps with deadlift) - 1 set of 11-13