Is it enough?

[T TOTAL]

I may of missed this answer during my searches but if anyone can put some input into this while i get things together before hooking up with Phil Hernon.

So is this style of training which is new to me, the 3 sets per bodypart ( 1set, 3 excercises ) effective/enough for contest prepping??

I was considering this:-

Day 1-- Biceps, Ham's, Quads, Chest
Day 2--Soulders, Triceps, Back, Traps. Then repeat day 1 and so on until a day off needed or necessary through work. 1 OR 2 30MIN Cardio sessions daily. Fitting calves and abs in on either of these days,

Im also considering with each working set for each excercise having a different rep range, ie, set 1 6-8, set 2 8-12, set 3 12-15 or so. Or even each day using the same rep range and then next time change to the next rep range.

So what do you guys think?? Im sure once i hook up with Phil i'l have it all nailed so this is just in the meantime.
Cheers Guys, in advance

 

[oldfella]

I may of missed this answer during my searches but if anyone can put some input into this while i get things together before hooking up with Phil Hernon.

So is this style of training which is new to me, the 3 sets per bodypart ( 1set, 3 excercises ) effective/enough for contest prepping??

I was considering this:-

Day 1-- Biceps, Ham's, Quads, Chest
Day 2--Soulders, Triceps, Back, Traps. Then repeat day 1 and so on until a day off needed or necessary through work. 1 OR 2 30MIN Cardio sessions daily. Fitting calves and abs in on either of these days,

Im also considering with each working set for each excercise having a different rep range, ie, set 1 6-8, set 2 8-12, set 3 12-15 or so. Or even each day using the same rep range and then next time change to the next rep range.

So what do you guys think?? Im sure once i hook up with Phil i'l have it all nailed so this is just in the meantime.
Cheers Guys, in advance

Just hook up w/Phil.
All I will say here!

 

[Dave_19]

I may of missed this answer during my searches but if anyone can put some input into this while i get things together before hooking up with Phil Hernon.

So is this style of training which is new to me, the 3 sets per bodypart ( 1set, 3 excercises ) effective/enough for contest prepping??

I was considering this:-

Day 1-- Biceps, Ham's, Quads, Chest
Day 2--Soulders, Triceps, Back, Traps. Then repeat day 1 and so on until a day off needed or necessary through work. 1 OR 2 30MIN Cardio sessions daily. Fitting calves and abs in on either of these days,

Im also considering with each working set for each exercise having a different rep range, ie, set 1 6-8, set 2 8-12, set 3 12-15 or so. Or even each day using the same rep range and then next time change to the next rep range.

So what do you guys think?? Im sure once i hook up with Phil i'l have it all nailed so this is just in the meantime.
Cheers Guys, in advance

You are speaking like bodybuilding is a sport of facts. The worst thing you can do before hooking up with a trainer is taking advice from some one else. It more than likely will conflict. Some people listen to several people at the same time ending up making choices that don't even make sense in relation to your goals. Funny thing is every thing they were told may also be true in some aspect, but when you mix them together, all goes out the window.

 

[Iabadman]

I think it is .........contest prep should be the same as a mass building phase imo.....as your weight falls your leverage is somewhat decreased so weights might fall a bit......if you are stopping just before total failure ....you should be ok.......Also ,I like the 3 rep ranges alot..........I warm- up ......all the muscles I am going to be using ......if upper do some rotator work .......then bamm I go for it .......I do one or two actual warm ups with my first exercise and just go for it each exercise after that.......I do 3 - 5 exercises per body part ..........I may drop this to 3 for large bps and 1-2 for small .......I am feeling a little beat up and tired even from the low volume ......for many years I only eod ..bdy parts were hit only once every 7- 10 days .....so hitting everything 2-3 wk ....is alot for me even at this low volume........I was doing the split you mentioned .......but felt bis were being way over worked as traps .....so I went to all upper body one day and legs the next....when I did this I trained twice a day so it wasn't so bad......no way could I do that all in one workout ......Now my body is split into 3 parts [push /pull] I feel better ....but still feel kind of tired so may go to 3 on 1 off ........I may even have to go a DC 3 way type split ........for me ,I know I will get hurt if I dont recover plain and simple.......................as far as what 's best ? hire Phil........but train to gain ...diet and play with cardio to lose fat .....

 

[T TOTAL]

I think it is .........contest prep should be the same as a mass building phase imo.....as your weight falls your leverage is somewhat decreased so weights might fall a bit......if you are stopping just before total failure ....you should be ok.......Also ,I like the 3 rep ranges alot..........I warm- up ......all the muscles I am going to be using ......if upper do some rotator work .......then bamm I go for it .......I do one or two actual warm ups with my first exercise and just go for it each exercise after that.......I do 3 - 5 exercises per body part ..........I may drop this to 3 for large bps and 1-2 for small .......I am feeling a little beat up and tired even from the low volume ......for many years I only eod ..bdy parts were hit only once every 7- 10 days .....so hitting everything 2-3 wk ....is alot for me even at this low volume........I was doing the split you mentioned .......but felt bis were being way over worked as traps .....so I went to all upper body one day and legs the next....when I did this I trained twice a day so it wasn't so bad......no way could I do that all in one workout ......Now my body is split into 3 parts [push /pull] I feel better ....but still feel kind of tired so may go to 3 on 1 off ........I may even have to go a DC 3 way type split ........for me ,I know I will get hurt if I dont recover plain and simple.......................as far as what 's best ? hire Phil........but train to gain ...diet and play with cardio to lose fat .....

Like the phrase TRAIN TO GAIN.... DIET AND CARDIO TO LOSE FAT

 

[T TOTAL]

You are speaking like bodybuilding is a sport of facts. The worst thing you can do before hooking up with a trainer is taking advice from some one else. It more than likely will conflict. Some people listen to several people at the same time ending up making choices that don't even make sense in relation to your goals. Funny thing is every thing they were told may also be true in some aspect, but when you mix them together, all goes out the window.

I hear what your saying Dave. Ive been training one way or other with weights for almost 20years and once i stopped the other aspects around weights, ie circuit training, Ju Jitsu etc i entered a couple of competitions getting a 1st palce and then a 2nd in a different organisation.

What ive done wrong is just train the traditional way of everything once per week regardless and made the BIG MISTAKE of not actually listening to my body so i don't beleive ive made the gains im capable of. Its only recently ive analysed things more to do what works as opposed just turning up at the Gym and blast through set after set!!

I am looking to hook up with Phil without a doubt and have already contacted him. I was just looking to put something together along the lines of his style untill i actualy do. One reason being is that i will hopefully be accustomed to doing so many body parts each day 2-3 days per week.
As i tried what i wrote as Day 1 yesterday and although it says 1 set which i know is the working set, i felt i had to do a few warm ups for each excercise before i could max out and give it all for that one set, paricularly legs and chest.

 

[tomuchgear]

bro it is really freaking easy to over think your workouts. that is what i fell victim to. hire phil dont ask questions. at first it will seem a little odd like you are not doing enough on paper. if you do the workout, and do it the way he tells you i promiss you will say shit. my first few workouts with his program were insane. i have had so much better strength gains and every thing training with him. also i am a natty for the time being. when i started with him my squat was just over 210 nothing much. never really did squats. yesturday i squated 365. still not alot but i started with phil in like mid june so ya he knows his shit.

 

[T TOTAL]

bro it is really freaking easy to over think your workouts. that is what i fell victim to. hire phil dont ask questions. at first it will seem a little odd like you are not doing enough on paper. if you do the workout, and do it the way he tells you i promiss you will say shit. my first few workouts with his program were insane. i have had so much better strength gains and every thing training with him. also i am a natty for the time being. when i started with him my squat was just over 210 nothing much. never really did squats. yesturday i squated 365. still not alot but i started with phil in like mid june so ya he knows his shit.

I know what you mean mate, ive now done day 2 routine and although it doesnt seem much sets per bodypart, i still had a blast of a workout. I guess the only thing im unsure, aswell as this type of routine being alien to me is the transition from one bodypart to another. I feel, infact i know i still have to warm that body part up, particularly the 1st excercise. After that im kind of good to go and find doing one ' feeler ' set and then the working set is fine unless its a compound heavy movement. Here i just have to do a few warms ups ( almost pyramiding up ) before the main final set.
Strength these days isn't a major concern as im injury conscious, but im aware and appreciate for the size gains i wish for then my strength will go up.

I guess the sooner i hook up with Phil the better and get all this clarified and programmed for me as every thread i read that mentions his training of someone has always been on a positive note. So can't go wrong really.

 

[Sesshomaru]

I know that personally I use lower volume when dieting. The reason is because youre in a caloric deficit so you cant recover as much from high volume. If you take enough aas you might be able to build muscle and lose fat, but for most of us its going to be a game of just keeping whatever mass you gained from a bulk.

Because of that, you want to just do the minimum necessary to keep your mass. Anymore volume is just wasted energy that breaks down muscle and could affect how much mass you retain. Again, with enough drugs this wont be much of an issue, but I personally value my health and dont like the sides of overloading on gear.

Now I guess Phil chooses to do 1 set for 3 exercises but thats not the only way of doing things. You could do more sets with less reps like 4 sets of 3 for an exercise, of do 3 sets of only one movement, etc. Thats going to be dependent on how you like to train.

So theres nothing magical about low volume to cut. Cardio can be added to increase energy expenditure without breaking your muscle down, but overall its the caloric deficit that will be doing the main job of letting you lose fat.

 

[tomuchgear]

i just like how phil mapped it out. i have been able to make some nice strength gains, some muscle gains, and lost fat. that and the diet is simple as well.

 

[T TOTAL]

Well im afew hours after ive just trained for a 3rd day in a row repeating day one but mixing up excercises and reps and felt energetic, strong and motivated and thats on less than 100g of carbs ( normally a bit bushed on usual routine-heavy AND volume, doh! )

Kind of strange as i feel pumped still and my legs are already getting the DOMS even though i only done 1 set, 15 reps leg extensions following three light warm up. 1 set 9reps hammer power squat following 3 easy warm ups and keeping reps down on these as opposed to in the past repping out and gradually dropping reps as the weight went up in pyramid fashion. Even though id done leg extensions i still feel i have to warm up for the power movements due to the heavy weight used. Just couldnt go right into it.
I then went straight into 1 set a seated unilateral leg press for 15 reps after a minutes rest or so. To finish i jumped straight into static lunges ( love these and walking lunges when get space ) holding a 10kg plate each hand for 10 reps per leg.
Aswell as this i trained biceps, hams, chest, calves and finished with abs. All in low volume intense fashion and they all feel pumped. Is this because i only trained them on thursday ( todays saturday )?

Still feel i need to shorten the time though....

Ive hooked up with Phil now so perhaps all this will change to something better and right as i recall him saying on a thread somewhere that the 3sets isnt all that it seems, or something like that. Hopefully gains will follow in a big way.
Its you lot that motivated me too, so i'll thank you in advance.