Spytech's Hybrid Strength Hypertrophy Training

**spytech** · 08-07-2005, 07:03 AM

Hey all-

After years of trying different routines (DF, HST, DC, Upper/Lowers, Max-OT, Ultra High Volume, Low Volume High Frequency, Full body splits, the list goes on and on) I have decided to put together my own routine that takes the things that benefited me the most and puts them all together in one nice confusing routine. This routine takes advantage of the benefits of load/deload phases, failure and sub-failure training, rest-pausing, weightload progression, high frequency combined with moderate volume, etc.

I am not really looking for critiques or suggestions, as this is based on all my personal experiences that worked for me, so this is a plan built pretty much based around my own uncanny recovery abilities and crazy training desires. You might think I am off my rocker, but it will give you an insightful read (hopefully).

DISCLAIMER
This routine is compromised of advanced training techniques, an unnatural amount of volume, and components that work for MYSELF. I am not going to put money down that this routine will be all you hoped for and more, but I think you will not be disappointed. You will need a few things to do this routine successfully: experience, dedication, an above average recovery rate, the guts to want to train to failure, the willingness to try some nasty volume work, and the ability to stop worrying about overtraining.

Again, everything in this workout is comprised of my favorite techniques that have benefited me the most over the years. Enjoy :)

Spytech's Hybrid Strength and Hypertrophy Training
Split:
4days/week, MT-HF

Week by Week Plan
You will be rotating 3 workouts each week for a period of 3 weeks. This will allow you to hit each bodypart twice in 7 days. After each 3 week 'cycle' you will start with a new body part for that first week as the starting workout (as shown in weeks 4-9). This will allow you to place a new body part on each of the OVERLOAD weeks, thus giving each body part equal chance to get beat to hell. This is kind of confusing but once you 'get it' it makes sense. The baseline week allows your muscles to get used to the routine, and to recover a little (in cases of weeks 4 and 7). The load week introduces failure and increased volume. The dreaded overload week will attempt to push you past that overtraining limit just a bit, forcing your body to adapt, by introducing more volume yet, and heavy failure.

Week 1 - BASELINE
Mon: Back, Traps, Biceps, Forearms
Tue: Legs, Calves
Thu: Chest, Shoulders, Tris
Fri: Back, Traps, Biceps, Forearms

Week 2 - LOAD
Mon: Legs, Calves
Tue: Chest, Shoulders, Tris
Thu: Back, Traps, Biceps, Forearms
Fri: Legs, Calves

Week 3 - OVERLOAD (Chest, Shoulders, Tris get the most work)
Mon: Chest, Shoulders, Tris
Tue: Back, Traps, Biceps, Forearms
Thu: Legs, Calves
Fri: Chest, Shoulders, Tris

Week 4 (baseline) - Same as Week 2
Week 5 (load) - Same as week 3
Week 6 (overload) - Same as week 1 (back, traps, biceps, forearms get the most work)

Week 7 (baseline) - Same as Week 3
Week 8 (load) - Same as Week 1
Week 9 (overload) - Same as Week 2 (legs, calves get the most work)

Week 10 - Deload or OFF
RESTART PLAN at Week 1

Workouts
3 workouts covered over 3 phases (baseline week, load week, overload week).

BASELINE WEEK
This week will get your body into the groove for this routine.

Rep Range: 4-6 (if you get more than 6, go up in weight)
Failure?: Stay one rep sub-failure

Back, Traps, Biceps, Forearms
BB Rows x2
CG Pulldowns x2
Weighed Chins x2
Seated Rows x1
Deads x2
Shrugs x2

EZ Curls x2
DB Hammers x2
Cable Curls x1

Legs, Calves
Squats x3
Leg press x2
SLDL x2

Smith Calf x3*
Seated Calf x2*

Chest, Shoulders, Triceps
Incline DB x4
Decline DB x3

DB Press x2
Military Press x1
Side Laterals x2
Rear Laterals x1

Overhead EZ Ext x2
BTB Pushdowns x2
Rev CG Bench x1

* Perform at least one set with 5 second static holds at the bottom of each rep

TOTAL SETS for 3 workouts: 46

LOAD WEEK
The load week amps up the volume a bit while introducing failure. Preparing your body for next week...

Rep Range: 4-6
Changes: Add one set to two exercises from each body part.
Failure?: Last set of each exercise

Back, Traps, Biceps, Forearms
BB Rows x3
CG Pulldowns x2
Weighed Chins x2
Seated Rows x1
Deads x3
Shrugs x2

EZ Curls x3
DB Hammers x3
Cable Curls x1

Legs, Calves
Squats x4
Leg press x2
SLDL x3

Smith Calf x4*
Seated Calf x3*

Chest, Shoulders, Triceps
Incline DB x5
Decline DB x4

DB Press x2
Military Press x2
Side Laterals x2
Rear Laterals x2

Overhead EZ Ext x2
BTB Pushdowns x3
Rev CG Bench x2

* Perform at least one set with 5 second static holds at the bottom of each rep

TOTAL SETS for 3 workouts: 58

OVERLOAD WEEK
This week is called the overload week for a reason. You will be glad this week is done, but you will love every second of it. You will be beat to shit.

Rep Range: 4-6 on all sets EXCEPT as noted below
Failure?: Everything
Changes: Revert to BASELINE set totals, BUT triple rest-pause the last set of each exercise to failure:
Example Rest Pause set: 10reps(fail) - 15 deep breaths - 3reps(fail) - 15 deep breaths - 2reps(fail)
Back* and Chest movements: 10-12 reps total
Calf movements: 10-12 reps, still doing at least one set with 5 sec negative hold
Legs*: 10-12 reps total
Arm movements: 15-20 reps total
Shoulders: 12-15 reps total
*DO NOT rest pause squats, deadlifts,bent rows, SLDLs, or other core-significant movements where deep fatigue can lead to uncorrectable bad form and possible injury - add a failure set instead.
Stay safe!

Back, Traps, Biceps, Forearms
BB Rows x3
CG Pulldowns x1, x1 RPx3
Weighed Chins x1, x1 RPx3
Seated Rows x1 RPx3
Deads x3
Shrugs x1, x1 RPx3

EZ Curls x1, x1 RPx3
DB Hammers x1, x1 RPx3
Cable Curls x1 RPx3

Legs, Calves
Squats x4
Leg press x1, x1 RPx3
SLDL x3

Smith Calf x2, x1 RPx3*
Seated Calf x1, x1 RPx3*

Chest, Shoulders, Triceps
Incline DB x3, x1RPx3
Decline DB x2, x1RPx3

DB Press x1, x1 RPx3
Military Press x1 RPx3
Side Laterals x1, x1 RPx3
Rear Laterals x1 RPx3

Overhead EZ Ext x1, x1 RPx3
BTB Pushdowns x1, x1 RPx3
Rev CG Bench x1 RPx3

* Perform at least one set with 5 second static holds at the bottom of each rep

TOTAL SETS for 3 workouts: 88 (counting each failed rest-pause mini-set as a "set")

DELOAD WEEK
Same as BASELINE week, except you never fail, and you use poundages at 60% of your normal usage. This is meant to be an active recovery week, you will need it.

Other Important Things
REST TIMES
Be your best judge. Take enough rest to give your maximum effort for each set. Rest pauses are typically 15-30 seconds between sets.

KEEP A LOGBOOK
Keep a log book of each workout's efforts. You will have to compete against yourself to constantly progress. If you cannot match or beat last workout's performance on a lift you must drop it after you fail to beat it 2weeks in a row. Drop it and substitute a new exercise for that muscle group. (ie: if you fail 2 weeks in a row at reverse cg bench, drop it and add in something new, like reverse pulldowns).

EXERCISES
I am not super anal about what exercises you should use. If you are choosing to try this routine you probably already have the experience to know what movements work for you, and what ones do not. I am going to save my breath here.

REP SPEED/TEMPO
Negatives should be controlled. No tarzan movements. Rep speed does not be counted, just stay in control. Manage the weight, do not let it pull/push you around.

ADAPTING THIS WORKOUT FOR OTHERS
As you can notice, this workout is not really for novices and it requires the ability to gauge recovery very well. This workout can easily be adapted for anyone by simply lowering the baseline volume to a comfortable level. The volume used in this plan is probably still lower than what I will be performing, but it serves as a good guideline to show how the intensity level progresses over each 3 week mini-cycle. Feel free to add deload intervals between each 3 week cycle, if needed. The exercises I have chosen here are some of my favorites, but I am also limited to some of these (we do not have fancy hammer equipment for chest, for example, so I rely on my 2 pressing movements). Feel free to use your own favorites, but stay true to the big compounds - squats, deadlifts, presses, etc.

Ill add more/edit as I see fit...

Apootheosis · 08-07-2005, 01:54 PM

Interesting.

I would trade some volume for frequency. I also think the overload week is insane for the 3rd week of the program. Do you take GH/roids?

This routine also reminds me of twin peaks tri phase progressive training. You didnt list it, but maybe u know what it is...

Your routine looks better than max ot, anyway.

**spytech** · 08-07-2005, 04:59 PM

Quote:

Originally Posted by Apootheosis

Interesting.

I would trade some volume for frequency. I also think the overload week is insane for the 3rd week of the program. Do you take GH/roids?

This routine also reminds me of twin peaks tri phase progressive training. You didnt list it, but maybe u know what it is...

Your routine looks better than max ot, anyway.

Thanks Ap

I did use a few of the max-ot guidelines, but the rest I threw out the window. I am aware of TP's routine - while I never have used it.

The overload is meant to be insane

I am completely natural, just blessed with a pretty decent ability to recover quickly. I have done much higher volume than this in the past (ie: workouts with 60 sets per workout), so this should not be too bad.

Master Of Puppets · 08-07-2005, 05:17 PM

Quote:

Originally Posted by Apootheosis

Do you take GH/roids?

You know you're a big guy when people ask you this question.

MOP

**Ikaika** · 08-07-2005, 05:22 PM

wow spytech...interesting read. I'm still working on convincing my training buddies to try DC; I think the whole rest-pause thing scares them.

Looking forward to seeing how you do on this...you're gonna keep another log right?

Apootheosis · 08-07-2005, 05:25 PM

Quote:

Originally Posted by spytech

Thanks Ap

I did use a few of the max-ot guidelines, but the rest I threw out the window. I am aware of TP's routine - while I never have used it.

The overload is meant to be insane

I am completely natural, just blessed with a pretty decent ability to recover quickly. I have done much higher volume than this in the past (ie: workouts with 60 sets per workout), so this should not be too bad.

Well, if you know TP PT, dont you see the difference?

Your routine overloads the body from 1 and a half angles (intensity, and volume slightly) while TP PT takes turns with 3.

TP PT also has more deloads, and your routine is quite intense, much like TP PT, causing me to believe that maybe your routine also needs more deloading.

TP PT killed me, especially the first phase...

**spytech** · 08-07-2005, 05:29 PM

Quote:

Originally Posted by Ikaika

wow spytech...interesting read. I'm still working on convincing my training buddies to try DC; I think the whole rest-pause thing scares them.

Looking forward to seeing how you do on this...you're gonna keep another log right?

Glad you enjoyed

I loved my hybrid-DC training, but I was hankering for trying something off the wall. I will be using the same log, just using this workout

Quote:

Originally Posted by Apootheosis

Well, if you know TP PT, dont you see the difference?

Your routine overloads the body from 1 and a half angles (intensity, and volume slightly) while TP PT takes turns with 3.

TP PT also has more deloads, and your routine is quite intense, much like TP PT, causing me to believe that maybe your routine also needs more deloading.

TP PT killed me, especially the first phase...

Ap- Yeah I see the differences. This is still version 1.0, I have never marched through this routine yet and I will change things as I go, I am sure. I did mention in the 'adapting' part that deloads after each 3 week overload might be required or desirable. Remember though, I am basing this routine off my own recovery abilities and experiences so I do not think I will need them, but many others would. The workout I laid out is what I plan to do.

**powerman2000** · 08-10-2005, 11:07 AM

Spy, that looks like a very solid training program. I'm going to pay you one of the highest compliments that I can and tell you that I might try your program out after I am done with my present one. Right now I just have 2 that I use back and forth and I wouldn't mind throwing a third one in there. Thanks for the work it took to post all of that.

**Trick D** · 08-10-2005, 01:42 PM

Pretty sick man. THat is a beast of a program.

**spytech** · 08-11-2005, 02:40 AM

Quote:

Originally Posted by powerman2000

Spy, that looks like a very solid training program. I'm going to pay you one of the highest compliments that I can and tell you that I might try your program out after I am done with my present one. Right now I just have 2 that I use back and forth and I wouldn't mind throwing a third one in there. Thanks for the work it took to post all of that.

Cool

Let me know if you decide to try it out, would love to see how it works for others.

Quote:

Originally Posted by Trick D

Pretty sick man. THat is a beast of a program.

Thanks TD

**powerman2000** · 08-11-2005, 06:53 AM

Quote:

Originally Posted by spytech

Cool

Let me know if you decide to try it out, would love to see how it works for others.

I will definitely let you know.

Dan · 08-11-2005, 08:13 PM

Quote:

Originally Posted by powerman2000

Spy, that looks like a very solid training program. I'm going to pay you one of the highest compliments that I can and tell you that I might try your program out after I am done with my present one. Right now I just have 2 that I use back and forth and I wouldn't mind throwing a third one in there. Thanks for the work it took to post all of that.

WOW bro I have never seen you say such a thing to ANYONE... major props spytech!!

**spytech** · 08-11-2005, 08:24 PM

Quote:

Originally Posted by Dan

WOW bro I have never seen you say such a thing to ANYONE... major props spytech!!

haha, thanks

Almost done with my deload week running at the baseline volume. I figure on the weeks where back is hit on Monday and Friday I am only going to do deads that monday. Hitting heavy deads twice in 5 days at a constant intensity is pretty hard on your body - probably substitute in some widegrip pulldowns, or something of the sort. I am also going to drop a set of incline db's and do a set of incline db flyes instead - these have always worked well for me, and I enjoy doing them.

**spytech** · 09-08-2005, 07:45 AM

Spytech Hybrid Strength and Hypertrophy Training

Finally finished typing up the 2nd version of this routine. Made a few changes to Phase 1 and added in Phase 2 to complete this program.

LINK: http://www.spytechonline.com/shsht/index.htm

08-07-2005, 07:03 AM	#1
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Spytech's Hybrid Strength Hypertrophy Training Hey all- After years of trying different routines (DF, HST, DC, Upper/Lowers, Max-OT, Ultra High Volume, Low Volume High Frequency, Full body splits, the list goes on and on) I have decided to put together my own routine that takes the things that benefited me the most and puts them all together in one nice confusing routine. This routine takes advantage of the benefits of load/deload phases, failure and sub-failure training, rest-pausing, weightload progression, high frequency combined with moderate volume, etc. I am not really looking for critiques or suggestions, as this is based on all my personal experiences that worked for me, so this is a plan built pretty much based around my own uncanny recovery abilities and crazy training desires. You might think I am off my rocker, but it will give you an insightful read (hopefully). DISCLAIMER This routine is compromised of advanced training techniques, an unnatural amount of volume, and components that work for MYSELF. I am not going to put money down that this routine will be all you hoped for and more, but I think you will not be disappointed. You will need a few things to do this routine successfully: experience, dedication, an above average recovery rate, the guts to want to train to failure, the willingness to try some nasty volume work, and the ability to stop worrying about overtraining. Again, everything in this workout is comprised of my favorite techniques that have benefited me the most over the years. Enjoy :) Spytech's Hybrid Strength and Hypertrophy Training Split: 4days/week, MT-HF Week by Week Plan You will be rotating 3 workouts each week for a period of 3 weeks. This will allow you to hit each bodypart twice in 7 days. After each 3 week 'cycle' you will start with a new body part for that first week as the starting workout (as shown in weeks 4-9). This will allow you to place a new body part on each of the OVERLOAD weeks, thus giving each body part equal chance to get beat to hell. This is kind of confusing but once you 'get it' it makes sense. The baseline week allows your muscles to get used to the routine, and to recover a little (in cases of weeks 4 and 7). The load week introduces failure and increased volume. The dreaded overload week will attempt to push you past that overtraining limit just a bit, forcing your body to adapt, by introducing more volume yet, and heavy failure. Week 1 - BASELINE Mon: Back, Traps, Biceps, Forearms Tue: Legs, Calves Thu: Chest, Shoulders, Tris Fri: Back, Traps, Biceps, Forearms Week 2 - LOAD Mon: Legs, Calves Tue: Chest, Shoulders, Tris Thu: Back, Traps, Biceps, Forearms Fri: Legs, Calves Week 3 - OVERLOAD (Chest, Shoulders, Tris get the most work) Mon: Chest, Shoulders, Tris Tue: Back, Traps, Biceps, Forearms Thu: Legs, Calves Fri: Chest, Shoulders, Tris Week 4 (baseline) - Same as Week 2 Week 5 (load) - Same as week 3 Week 6 (overload) - Same as week 1 (back, traps, biceps, forearms get the most work) Week 7 (baseline) - Same as Week 3 Week 8 (load) - Same as Week 1 Week 9 (overload) - Same as Week 2 (legs, calves get the most work) Week 10 - Deload or OFF RESTART PLAN at Week 1 Workouts 3 workouts covered over 3 phases (baseline week, load week, overload week). BASELINE WEEK This week will get your body into the groove for this routine. Rep Range: 4-6 (if you get more than 6, go up in weight) Failure?: Stay one rep sub-failure Back, Traps, Biceps, Forearms BB Rows x2 CG Pulldowns x2 Weighed Chins x2 Seated Rows x1 Deads x2 Shrugs x2 EZ Curls x2 DB Hammers x2 Cable Curls x1 Legs, Calves Squats x3 Leg press x2 SLDL x2 Smith Calf x3* Seated Calf x2* Chest, Shoulders, Triceps Incline DB x4 Decline DB x3 DB Press x2 Military Press x1 Side Laterals x2 Rear Laterals x1 Overhead EZ Ext x2 BTB Pushdowns x2 Rev CG Bench x1 * Perform at least one set with 5 second static holds at the bottom of each rep TOTAL SETS for 3 workouts: 46 LOAD WEEK The load week amps up the volume a bit while introducing failure. Preparing your body for next week... Rep Range: 4-6 Changes: Add one set to two exercises from each body part. Failure?: Last set of each exercise Back, Traps, Biceps, Forearms BB Rows x3 CG Pulldowns x2 Weighed Chins x2 Seated Rows x1 Deads x3 Shrugs x2 EZ Curls x3 DB Hammers x3 Cable Curls x1 Legs, Calves Squats x4 Leg press x2 SLDL x3 Smith Calf x4* Seated Calf x3* Chest, Shoulders, Triceps Incline DB x5 Decline DB x4 DB Press x2 Military Press x2 Side Laterals x2 Rear Laterals x2 Overhead EZ Ext x2 BTB Pushdowns x3 Rev CG Bench x2 * Perform at least one set with 5 second static holds at the bottom of each rep TOTAL SETS for 3 workouts: 58 OVERLOAD WEEK This week is called the overload week for a reason. You will be glad this week is done, but you will love every second of it. You will be beat to shit. Rep Range: 4-6 on all sets EXCEPT as noted below Failure?: Everything Changes: Revert to BASELINE set totals, BUT triple rest-pause the last set of each exercise to failure: Example Rest Pause set: 10reps(fail) - 15 deep breaths - 3reps(fail) - 15 deep breaths - 2reps(fail) Back* and Chest movements: 10-12 reps total Calf movements: 10-12 reps, still doing at least one set with 5 sec negative hold Legs: 10-12 reps total Arm movements: 15-20 reps total Shoulders: 12-15 reps total DO NOT rest pause squats, deadlifts,bent rows, SLDLs, or other core-significant movements where deep fatigue can lead to uncorrectable bad form and possible injury - add a failure set instead. Stay safe! Back, Traps, Biceps, Forearms BB Rows x3 CG Pulldowns x1, x1 RPx3 Weighed Chins x1, x1 RPx3 Seated Rows x1 RPx3 Deads x3 Shrugs x1, x1 RPx3 EZ Curls x1, x1 RPx3 DB Hammers x1, x1 RPx3 Cable Curls x1 RPx3 Legs, Calves Squats x4 Leg press x1, x1 RPx3 SLDL x3 Smith Calf x2, x1 RPx3* Seated Calf x1, x1 RPx3* Chest, Shoulders, Triceps Incline DB x3, x1RPx3 Decline DB x2, x1RPx3 DB Press x1, x1 RPx3 Military Press x1 RPx3 Side Laterals x1, x1 RPx3 Rear Laterals x1 RPx3 Overhead EZ Ext x1, x1 RPx3 BTB Pushdowns x1, x1 RPx3 Rev CG Bench x1 RPx3 * Perform at least one set with 5 second static holds at the bottom of each rep TOTAL SETS for 3 workouts: 88 (counting each failed rest-pause mini-set as a "set") DELOAD WEEK Same as BASELINE week, except you never fail, and you use poundages at 60% of your normal usage. This is meant to be an active recovery week, you will need it. Other Important Things REST TIMES Be your best judge. Take enough rest to give your maximum effort for each set. Rest pauses are typically 15-30 seconds between sets. KEEP A LOGBOOK Keep a log book of each workout's efforts. You will have to compete against yourself to constantly progress. If you cannot match or beat last workout's performance on a lift you must drop it after you fail to beat it 2weeks in a row. Drop it and substitute a new exercise for that muscle group. (ie: if you fail 2 weeks in a row at reverse cg bench, drop it and add in something new, like reverse pulldowns). EXERCISES I am not super anal about what exercises you should use. If you are choosing to try this routine you probably already have the experience to know what movements work for you, and what ones do not. I am going to save my breath here. REP SPEED/TEMPO Negatives should be controlled. No tarzan movements. Rep speed does not be counted, just stay in control. Manage the weight, do not let it pull/push you around. ADAPTING THIS WORKOUT FOR OTHERS As you can notice, this workout is not really for novices and it requires the ability to gauge recovery very well. This workout can easily be adapted for anyone by simply lowering the baseline volume to a comfortable level. The volume used in this plan is probably still lower than what I will be performing, but it serves as a good guideline to show how the intensity level progresses over each 3 week mini-cycle. Feel free to add deload intervals between each 3 week cycle, if needed. The exercises I have chosen here are some of my favorites, but I am also limited to some of these (we do not have fancy hammer equipment for chest, for example, so I rely on my 2 pressing movements). Feel free to use your own favorites, but stay true to the big compounds - squats, deadlifts, presses, etc. Ill add more/edit as I see fit... __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html Last edited by spytech : 08-07-2005 at 07:24 AM.

08-07-2005, 05:22 PM	#5
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	wow spytech...interesting read. I'm still working on convincing my training buddies to try DC; I think the whole rest-pause thing scares them. Looking forward to seeing how you do on this...you're gonna keep another log right? __________________ No supplement can make up for the lack of a strong work ethic.

08-10-2005, 11:07 AM	#8
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Spy, that looks like a very solid training program. I'm going to pay you one of the highest compliments that I can and tell you that I might try your program out after I am done with my present one. Right now I just have 2 that I use back and forth and I wouldn't mind throwing a third one in there. Thanks for the work it took to post all of that. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

09-08-2005, 07:45 AM	#14
spytech Getting Stronger Join Date: May 2005 Posts: 1,434 Recipes: 0 Rep Power: 36	Spytech Hybrid Strength and Hypertrophy Training Finally finished typing up the 2nd version of this routine. Made a few changes to Phase 1 and added in Phase 2 to complete this program. LINK: http://www.spytechonline.com/shsht/index.htm __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

08-07-2005, 01:54 PM	#2
Apootheosis Pro Stature Join Date: May 2005 Posts: 626 Recipes: 0 Rep Power: 10	Interesting. I would trade some volume for frequency. I also think the overload week is insane for the 3rd week of the program. Do you take GH/roids? This routine also reminds me of twin peaks tri phase progressive training. You didnt list it, but maybe u know what it is... Your routine looks better than max ot, anyway.

09-15-2005, 10:52 PM	#15
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199