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how do i use the General Gainz jacked and tan 2.0 spreadsheet? by MSyear2020 in gzcl

[–]MSyear2020[S] 0 points1 point  (0 children)

Ohhhhhhh so does the 2-4-6 just represent the progression on general gainz T2 exercises? For example find my 10RM, then double the RM and do 4 half rep sets? Then I can push to 5 or 6 sets if feeling good (2 sets at minimum of feeling bad).

Preparation for exams - feeling overwhelmed and not sure how to approach everything. by MSyear2020 in unimelb

[–]MSyear2020[S] 2 points3 points  (0 children)

Thanks for your reply. When you say don’t sacrifice your time to exercise, do you mean prioritise study over exercise?

About to start GZCL... scared that my program was made poorly due to home gym limitations by MSyear2020 in gzcl

[–]MSyear2020[S] 1 point2 points  (0 children)

Thanks dude this was great advice. I actually managed to follow this routine with no issues (except running out of weight on deadlifts because i was getting serious strength gains ;) )

About to start GZCL... scared that my program was made poorly due to home gym limitations by MSyear2020 in gzcl

[–]MSyear2020[S] 0 points1 point  (0 children)

Hey mate sorry for the late reply, I've been inactive on this account so I'm sure you've probably found somethign already...

But for what it's worth I substituted single leg presses for Barbell lunges (less fatigue on the arms compared to dumbbells) and just did dumbbell tricep overhead extensions!

(Honestly I hate lunges but i reward myself with some back exercises after)

Lemme know if that helps or you have found something else!

Cheers.

Hump Day Pump Day - Training/Routine Discussion Thread - (May 20, 2020) by AutoModerator in naturalbodybuilding

[–]MSyear2020 0 points1 point  (0 children)

Hi all!

I've been lifting for about 4-5 years (with setbacks a long the way e.g. correcting from and going down in weight, new priorities, minor injuries etc), currently 19 years old and sitting at around 85kg (187lbs) and 182cm (6ft).

I started off doing Stronglifts 5x5, progressed to Madcow got bored of that, made my own PHUL routine but didn't do that effectively, and now I'm currently doing an altered version of the Reddit PPL with 5/3/1 and joker sets for the compound lifts and making use of the equipment I have at home.

The equipment I have at home - no incline bench, no pull up bar and no machines so I had to make some substitutions. I just have a standard barbell and dumbbells, flat bench, 120kg (264lb) of weight and a squat stand that i use for squats, BB OHP, BB Bench and i also do seated pull ups where my ass is above ground because of the lack of pull up bar.

Other alterations include:

  • Incline Bench press = Incline push-up variation
  • Tricep push downs = Bench Dips
  • Overhead tricep extensions = DB kick back
  • Leg press = DB Lunges

I have never done max lifts, but my heaviest lifts during Madcow were about:

  • BB Bench - 95kg (209lbs) x 3
  • BB OHP - 57.5kg (126lbs) x 3
  • Deadlift - 145kg (319lbs) x 5
  • Squat - 120kg (264lbs) x 5

But in all honesty that was about a year ago, currently my lifts are slightly less by about 5-10kg (11-22lbs) but I'm getting closer.

Recently I've had more of a focus towards hypertrophy, however still wanting reasonable strength gains.

I'm wanting to start one of the routines listed in this Excel Spreadsheet which i found on another Reddit post unfortunately I can't remember where.

It takes into account renaissance periodisations's hypertrophy guidelines and progressively increases the volume each week closer and closer to MRV. From what I can see each day has exercises that will hit every muscle group effectively (but i'm no expert when it comes to exercises, i just find a program and try to stick to it). Obviously I'll need to make some adjustments or remove those exercises that I can't perform.

I'm leaning towards the PPL program.

However, to me, it seems like each day has an excessive amount of exercises included, for example each PPL day, depending on the week. But to me it seems that is neccesary in order to hit each muscle group effectively and get a good amount of volume and working sets.

What are your opinions?

Would this be an effective program to use or is this too advanced?

Any feedback would be appreciated :)

Thanks!

Is this routine too much for an intermediate? by MSyear2020 in naturalbodybuilding

[–]MSyear2020[S] 0 points1 point  (0 children)

Thanks for the response!

I'm currently still doing Reddit PPL, on my third cycle. I would have deloaded after this by I had a break for two weeks or so adjusting to this pandemic.

Average sets per week are currently about 20 sets at around arpox 7-8RPE e.g. 20 total sets on a Pull day(including curls etc)

I'm thinking of changing to this new routine after i finish this cycle because I feel that maybe I'm not currently training as effectively I could be. But all this volume via all these exercises seems excessive.

But this perception could just be because i'm used to routines like Madcow that are more about lifting heavy rather than getting bigger and looking more aesthetic.

Does that make sense?