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  #2301  
Unread 09-09-2016, 03:14 AM
PaulNor87 PaulNor87 is offline
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Join Date: Sep 2016
Location: Norway
Posts: 6
Question

Hi!
Just finished my first 6 weeks of GBR with good results, and I am starting the Ramp-up again on sunday. I took what lyle wrote and ran with it, did not change anything. However i wont follow exactly the same programme for 6 more weeks (getting a bit bored). My upper days look great, but i am insecure about the lower days.

My only consern is this; Will this be to much stress on low-back? And if so, what would you change out?
(if this have been answered before, feel free to yell at me)

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
RDL: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece

Thu: Lower
Deadlift: 3-4X5 /3'
Leg press: 3-4X6-8/3'
Leg extension: 2-3X10-12/2'
Leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece

Thank you in advance, and excuse my bad enligsh.
/Paul
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  #2302  
Unread 09-09-2016, 03:44 AM
gymaa gymaa is offline
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Join Date: Sep 2016
Posts: 1
Default

Hello everyone,

After long break (2 years) I am coming back to gym again. Right now I am on FB routine for 2 month.

I got this program from trainer, but I am not sure if its ok. He says it is similar to Lyle Upper Lower, so I am here to find it out. I am planing to do it 3xweek, a little but later 4x.

About me:
189 cm.
86 kg.
1.5 year of lifting


Upper Body A
1. Bench Press 3 sets of 6-8 reps.
2. Dumbell Rows 3 sets of 6-8 reps
3. Incline Dumbbell Press 3 sets of 8-10 reps.
4. Lat Pull-Downs 3 sets of 8-10 reps
5. Lateral Raises 2 sets of 10-12 reps.
6. Triceps Press-Downs 2 sets of 10-12 reps.
7. Dumbbell Curls 2 sets of 10-12 reps.

Lower Body A
1. Squats 3 sets of 6-8 reps..
2. Stiff Leg DL 3 sets of 6-8 reps.
3. Leg Press 3 sets of 10-12 reps..
4. Seated Leg Curls 3 sets of 8-10 reps.
5. Standing Calf Raises 4 sets of 6-8 reps.
6. Abs x sets of 8-15 reps

Upper Body B
1. Pull-Ups 3 sets of 6-8 reps..
2. Barbell Shoulder Press 3 sets of 6-8 reps.
3. Seated Cable Row 3 sets of 8-10 reps.
4. Dumbbell Bench Press 3 sets of 8-10 reps.
5. Incline Flyes 2 sets of 10-12 reps.
6. Barbell Curls 2 sets of 10-12 reps..
7. Skull Crushers 2 sets of 10-12 reps..

Lower Body B
1. Squats 3 sets of 6-8 reps..
2. Split Squats 3 sets of 8-10 reps.
3. Laying Leg Curls 3 sets of 10-12 reps.
4. Leg Extension 3 sets of 10-12 reps.
5. Seated Calf Raises 4 sets of 10-12 reps..
6. Abs x sets of 8-15 reps.
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  #2303  
Unread 09-24-2016, 02:19 PM
TSNWork TSNWork is offline
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Join Date: Nov 2010
Posts: 33
Default

Hi all -- I have a long-term leg injury stemming from an incident last year. It's been recommended that I avoid leg lifting for a bit. I'm a GBR disciple and am wondering how I should program it without the lower days. Should I just do the upper days and then cardio/alternative exercise on the other three days (M Upper, Tu cardio, Wed cardio, Th Upper, F cardio)? Or should I split the upper day into push and pull (or shoulder girdle v. non-shoulder girdle) days and add a few ancillary exercises, since I have the time? What would you guys recommend?
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  #2304  
Unread 09-25-2016, 11:09 AM
Londonnewbie Londonnewbie is offline
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Join Date: Sep 2016
Posts: 1
Default Back cycling

Hi

On the programme where you do 2 weeks submaximal - 4-6 weeks hard pushing - back cycle, if you are to repeat the programme would you still have to do the 2 weeks submaximal after the back cycle or would you go straight to the 4-6 weeks hard push training ?

Also how long would you back cycle on the programme ?

Thanks
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  #2305  
Unread 09-27-2016, 10:18 PM
vv1 vv1 is offline
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Join Date: Sep 2014
Posts: 202
Default

Quote:
Originally Posted by Londonnewbie View Post
Hi

On the programme where you do 2 weeks submaximal - 4-6 weeks hard pushing - back cycle, if you are to repeat the programme would you still have to do the 2 weeks submaximal after the back cycle or would you go straight to the 4-6 weeks hard push training ?

Also how long would you back cycle on the programme ?

Thanks
The backcycle is the submaximal run up to the next cycle
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  #2306  
Unread 10-17-2016, 01:54 AM
harhar harhar is offline
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Join Date: Oct 2016
Posts: 1
Default Order of routine

Is there a benefit to running it like you have listed as lower upper off lower upper ......or could we also run the program with the upper day first like this. Upper lower off upper lower off off..

Thanks
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  #2307  
Unread 10-17-2016, 08:04 AM
lylemcdonald lylemcdonald is offline
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Join Date: Dec 2015
Posts: 911
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Quote:
Originally Posted by harhar View Post
Is there a benefit to running it like you have listed as lower upper off lower upper ......or could we also run the program with the upper day first like this. Upper lower off upper lower off off..

Thanks
IF you go upper/lower you upper body/shoulder girlde will be wrecked for any exercises like squats/rdl you do on lower

So yes, the pattern is deliberate
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  #2308  
Unread 10-17-2016, 04:03 PM
taddew taddew is offline
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Join Date: Oct 2016
Posts: 1
Default isolation work at the end

when setting up the isolation movements for the biceps and triceps at the end, is it a smart idea to keep both sets for each movement with the same exercise?..like so 2 sets of BB curls or could it also be done like 1 set of BB and 1 set of incline DB curls..........Or is it smarter idea to do the two sets of BB curls on workout A and 2 sets of DB curls on workout B

Also so i don't have to waste time and post again, i was wondering in the lower body days where would we be able to add in leg ext and in the upper body days would it be smart to do the incline BB ad flat BB bench n the same day like its written or were you implying that the incline be a DB movement(FYI- i would also be adding in 2 sets of side laterals into the program after my pull ups for some shoulder development

Thanks for you time, i really appreciate this forum, it is really helping people to become more efficient with training and programming.
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  #2309  
Unread 10-18-2016, 02:52 AM
semipartial semipartial is offline
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Join Date: Jul 2016
Location: The Netherlands
Posts: 298
Default

Alternatively, you can alternate on the two upper days. Make one upper day more biceps focused, and one upper day more triceps focused.
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  #2310  
Unread 10-18-2016, 06:41 AM
fabber fabber is offline
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Join Date: Aug 2016
Posts: 0
Default

Hey Guys,

Im a Beginner with ~7 month of proper training. I could not find a proper procedure on how to cut on this program in detail.

Would this approach be correct:

2 weeks ramp + 4 weeks max

2 weeks ramp

all under a caloric surplus

THEN

11-12 days of PSMF followed by a 2-3 day Refeed

followed by another 4 max Weeks with suplus.


Or should I just start the PSMF instead of the ramp?
Will I need a 1 week maintenance phase after the PSMF?


Thank you!
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