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Fartbrazil666

Phil Hernon's training program

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https://forums.t-nation.com/t/phil-hernons-training-program/147066/3

 

Mitä mieltä foorumin sonnit Philin metoodeista? Itse aion ottaa käyttöön ja tehdä ihan saatanalliset lihat kesäksi.

 

Lihas saa siis kolme työsarjaa, kaikki sarjat eri liikkeitä ja vähän eri sarjapituuksilla. Mitä vittuu? Saatat kysyä, mutta tämä on TODELLA lähellä sitä OIKEAA tapaa bodata. Let's get nasty.

 

i walked into the gym and of course, he is 20 minutes late. he is wearing cut off sweats and a baggy t shirt. his quads are beyond big. the best legs i have seen on a non pro his height. his only down fall is his calves. he tears the shit out of them but, it is a struggle. he is 5’6 and this day he weighs 239 and very lean. (i will post pics of him very soon. face blurred of course lol) his best upper body group is his delts and traps.

 

he tells me he is doing chest back shoulders today. WTF!!! i ask him howm many sets of each. he says three. i decided to wait and see what he was going to do and not ask a ton of questions just yet. he and his workout partner start doing pushup and light lat pulldowns just to get blood moving. after just a few minutes of this he heads to the incline bench. he claims he can do over 400 pounds for reps on it. his partner nodds in agreement.

 

he does a set with 225 pounds for 6 reps pausing at the chest each rep to get a stretch. he then goes to 315 and does the same. warmups are over. remember that this is free bar. he loads up for one big set. pounds is put on the bar 405. he unracks it and proceed to do 5 controlled reps to failure…i shit a brick. he then moves to the flex leverage upright bench press. he puts 4 45’s and a 25 a side. no warm up. he cranks out 8 good reps with it before failure. we then head over to the incline set low and he proceed to grab the 125’s dumbells.

 

he gets them into position and nails 13 good reps. he then says chest is over. he rested only a few minutes between sets. next was lats. one warmup of hammer front lat pulldown and he was set. he puts 4 45s and a 25 on each side and gets 5 good ones and a cheat one at the end. we then head over to the dumbell rack and he grabs a 165 pound dumbell and starts doing one arm rows. he gets 9. after catching his breath he goes to the low pulley row and puts the whole stack on.

 

it is hard to tell how much weight it is because it is a old machine and the poundages are worn off the plates. anyway he did the whole stack and hit failure at 11 reps. next was shoulders. he started at the rear delt pec dek. it was a icarian model. he 190lbs for 7 good reps. he then moved to the dumbell rack for side laterals. he grabbed the 65’s and nailed 10 good reps plus some partials. last was hammer shoulder press. 3 plates and a 10 each side for 13 reps.

 

then shrugs. he loaded up the hammer standing shrug and did about 11 to 12 reps. last was two sets of abs done weighted on the leg raise. 42 minutes had past.

 

now for the logic behind it. he states that he only goes by research that proves how muscle grows. he does not want to get involved in anedotol evidence. (can you tell he has a degree lol) he told me the next day was arms and legs. then he would repeat the first days workout. the only difference the second chest, back and delt workout would have is he would reverse the order of the exercises and that would give the first days heavy exercise a break by having it do 11 to 15 reps instead of 5 to 7 reps.

 

this would be repeated until he felt he needed a break for a day. he came to this workout after weighing all evidence of how a muscle grows and responds. he says that he rarely gets to sore from this workout but, that soreness is not a indicator of a muscle readiness to be worked again. even if a muscle has slight soreness to it, it does not mean you cant train it. he says that if you are very sore two days later then you have done much to much volume.

Jaa viesti


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Ei ainoa mutta erittäin toimiva. Ei heikkouksia ja asiat otettu huomioon. Phil ei tyhmä bodari ollut.

 

Kesä lähestyy, miten olet kehittynyt?


Tuntematon homo: Huolestuneena huomasin että joku luuli että täällä ei kannatettaisi itse murha bodausta ja saatanan kovaa​ douppausta kyllä se on väärä luulo.

Jaa viesti


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6kg kivilihaa taottu.

 

Uskomaton FartBrazil666, olet erittäin lahjakas tyyppi, Milloin näemme sinut kisalavoilla?


Tuntematon homo: Huolestuneena huomasin että joku luuli että täällä ei kannatettaisi itse murha bodausta ja saatanan kovaa​ douppausta kyllä se on väärä luulo.

Jaa viesti


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