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- Dec 7, 2009
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what you have listed on the 6 day looks bang on phill early stuff.Hello Professional Muscle,
I wanted to revisit the old Phil Hernon "5-10-15" training method. I am trying to find information on it since it is pretty difficult to come by and this was one of the only forums that had any insight on his methods. I figure now that now Phil unfortunately passed that it would not be out of line to discuss his methods in more detail now, especially for those of us interested in keeping the old bodybuilding styles alive.
I would really appreciate any insight from you guys who either worked with Phil or knew his methodology.
3 day on 1 off Split:
Day 1 Chest/Back/Calves
Day 2 Legs
- Dips or Decline Press 3 sets
- Chins or Pulldown 3 sets
- Bent Over DB Row 3 sets
- Seated Calf Raises 3 sets
Day 3
- Back Squat 3 sets
- Stiff Leg Dead 3 sets
- DB Lateral Raises 3 sets
- DB or EZ Bar Curl 3 sets
- Close Grip BP or Dips 3 sets
- Standing Calf Raises 3 sets
Day 4 - Off
Day 5 - Repeat Day 1
Set & Rep Approach:
Questions:
3 Working Sets per body part to Failure in "5-10-15" rep ranges. Exception was Back @ 6 sets (3 vertical pull + 3 horizontal pull)- Reverse Pyramid Approach - warm up to a top set of about 5 reps for 1st working set to failure; Decrease weight about 10% for 2nd work set with rep goal of 10 reps; Decrease weight again about 10% for 3rd work set with rep goal of 15 reps.
- Reps are done in more of a piston style continuous tension approach as opposed to resting a few seconds between reps near failure (i.e., Dorian Yates Failure)
- Exercise Selection - primarily compound movements and basics.
1. Can anyone share any other splits Phil may have recommended? For example, I believe he might have done something like as found in Big Beyond Belief:
2. Was there a different set of prescribed rep ranges? Thought i read something like it was more like "5-7", "7-10", "11-15"? I realize in the grand scheme of things these don't mean much, but for accuracy's sake.
- Day 1 - Chest/Back/Shoulders
- Day 2 - Arms/Legs
- Day 3 - Off
- Day 4 - Repeat Day 1
3. Did Phil recommend changing the order of exercises? For example, if Chest was hit before Back on Day 1, would Phil recommend hitting Back before chest on Day 5?
4. Was volume adjusted? For example, start with 3 sets for Chest and then eventually make it 4 working sets?
5. How was progressive overload applied? I would assume if for the "5-7" rep set if you hit 8 reps for failure, then simply add some weight next session. Rinse and repeat?
Lastly, I really appreciate any insight into Phil's old methods, I realize he might have rubbed folks the wrong way in his later years, but hope some can see past this and provide some details on this methods.
Thanks!
for info big beyond is
chest back bi day 1
leg delt tri day 2
then repeat if your doing the 6 day. The reps change
day 1/2 are 13-15 reps
day 3/4 are 10-12
day 5/6 are 8-10
going from memory but think I’m right. As the weeks increase volume increases by 1 set and rest time goes down 30 secs.