PHAT Back and Shoulder Hypertrophy on Keto Diet. Felt very tired but able to finish all the routine.

I've done:
1. Pendlay Row 6x3
2. Chin Up (Front, Wide Grip) 3x12
3. Cable Row (V-Grip) 3x12
4. One Arm Barbell Row supersetted with Meadow Row 2x12
6. Pulldown (Front, V-Grip) 2x20
7. Triple Triad by CT of T-nation (Front Raise, Lateral Raise and Bent Over Raise in one set) 3x10
10. Shoulder Press 2x10
11. T-Bar Row (Wide Grip) 3x10

This post has been edited by alien9: May 17 2012, 02:18 PM

Back day
Deadlifts
Weighted chin ups
Single arm rows because my left lat is smaller
Bb rows or pulldowns

Followed by curls if I still have anything left. (Probably won't lol)

alien9: what is PHAT back??

Mikehuan: Kill your back haha..

Im going for shoulder today.

Standing military press
DB site lateral raise
Bent over rear delt
DB shoulder press
Cable side lateral raise
machine reverse fly
front DB lateral raise
upright row
shrug

press 4 sets
lateral raise 3 sets
sounds alot lol..

Power Hypertrophy Adaptive Training (PHAT) by Dr. Layne Norton. Today is the Back and Shoulder hypertrophy day.

U two are nuts lol. 30 plus sets???

Owh yea, forgot that I also do 2x10 Dumbbell Shrug.

Is it normal? -Dan recommend me this routine and I modified a bit.
Well, mine is 34 set for back and shoulder. MelForC3 done 30+ sets just for his shoulder. Hahaha

This post has been edited by alien9: May 17 2012, 02:58 PM

Today is Biceps day for me.

EZ-Bar Curl 3 x 8
DB Preacher Curl 3 x 8
Reverse EZ-Bar Curl3 x 8
Alternate DB Bicep Curl 3 x 8
HIIT on treadmill 20 mins.

haha maybe la.. seriously my shoulder dont develop, weakest part now is my delts and lower chest..

try to do more type of exercise, see whether it works out or not.. so far so good..

VoodooEx: U r hitting so much of ur inner bicep, try to target the long head

I went to gym today, alone.

Please advice how should I workout.

Today's workout

Bench press 6set x till failure(usually between 6-10 reps)

Chin ups 6set x till failure ( 4 - 8 reps)



What's this equipment name ?

I pull 6set x 8reps


Should I do more or I'm overdo ? I feel pain on my chest and arm but it is acceptable.

This post has been edited by WiLeKiyO: May 17 2012, 05:53 PM

That machine is called pulldown machine. Well, you have bench press for chest, chin up for back and pulldown for back. Is that your today exercise? Chest and Back or do you left some exercises out?

Nope. that all. will workout for my lower body a day after.

How is your routine? Upper Body and Lower Body Split?

Thanks for tip. I'll look into it.

If you have, let say a tricep day, it is best for you to pick several exercises that target different area of the intended muscle. Just like chest, you have upper pec and lower pec. Pick the exercises that will ensure that your upper pec and lower pec develop together, not letting a muscle lagging behind another muscle. Just like the delts, if you only do front raise and lateral raise but didn't do any rear delt exercise, you will have a trouble there.

Wide stance coz it hit the glutes more,but somtime i try to mix it up with narrow one

Yes, I split upper and lower body.


Btw, what's the optimal number of set should I do for each muscle group ?

I can do beyond 6 sets but I'm afraid I'm overdo which cause my muscle injured and not develop.

well, MelForC3 are doing 30+ sets for just his shoulder, not upper body so I don't think that 6 sets for upper body will consider overtraining. Where do you get your routine? Or you created one for yourself?

I create myself.


Where can I get a full routine for beginner ?

Haha. Thought so. Well, usually the routine that is good for beginner is stronglifts 5x5, starting strength, 5/3/1, all those routine that incorporate compound movements. It is the best for beginner and even advance weightlifter as compound exercises engage lots of muscle comparing iso exercises (iso is good when you already intermediate).

Pick one, I recommend you stronglifts 5x5, build you strength from there and when the time comes for split, you find the best split.