Hi guys, anyone of you have experience with this program?
It was originally written by a guy in BB.com in 2007

It's basically a full body workout program with 7 exercises that you performed throughout the week in none consecutive days.

First day of the week is your heavy day where you use 100% of your 10RM weight

Second day is your medium workout day where you use 90% of your 10RM weight

Third day is light day where you use 80% of your 10RM weight

Each workout consist of 4 sets (One warm up set with 1/4 of your weight, another warm up set with 1/2 of your weight and 2 working set with 100% of your workout weight on that day)

This program is a 5 week cycle program, first week you will do 8 rep and you increase one rep every week
On the fifth week if you can perform all 12 rep with good form then you will add 10% weight and continue the cycle with 8reps.
If you fail to perform 12reps, you will restart the whole cycle with the same weight.

You rest for one min in the warm up sets and one and a half minutes for your workout sets

The 7 exercises are
Original post by All Pro inside spoiler

Link to the latest thread: http://forum.bodybuilding.com/showthread.php?t=169172473

I'd read and researched a lil bit about this program and I've read mixed review on the effectiveness of it, so I would just like to hear the opinion of fellow forumer here who had tried this program before I started it/ researching more on other programs.
Thanks for your time

This post has been edited by RyoKenzaki: Nov 12 2016, 10:00 AM

Freaking rubbish routine... for me.

for a beginner, anything is a good start...but that program is kinda stupid.
just stick with the simple basics enough already, 5x5 / 3x8 etc etc.

and read the stickies.
https://forum.lowyat.net/topic/371250

This post has been edited by Everdying: Nov 11 2016, 11:04 AM

Had you tried it personally?
Mind to elaborate more? :v

Would like to know what made you think it's stupid
Thanks for the link, I read it already haha

overwork / not enough rest.
u dont need to do bench press / curls 3x a week etc.

Yes, just do it for 1 month you will know why it absurd trash. A PPL is 999999999x better.

The routine is trash because it's extreme underwork.

Doing full body workout 3x per week is a good program providing all bases of hypertrophy ( mechanical tension, muscle damage and metabolic stress) are covered in the 3 workouts. Something i like and convenient for me.

That being said, i agree with everdying - the rep scheme are totally out (who da fark came out with 9,10,11,12 reps lol) and the significant short resting time (1 minute rest for squats????? come on.... empty bar ok kot).

TS, full body workout covers back, legs, chest, shoulders and arms. Choose 1 exercise for each muscle group and walla,.... u haf a great program.

Full body "workout" lol. The routine is 1 workout a week, with the other 2 being warmups.

This program divide your workout days into max, medium and light days with lighter weight on the medium and light days though

Isn't the bold parts are all covered in that program? It give you enough rest throughout the week with lighter load on the next 2 workout day

oh, i misread... i thought it was doing dropsets every workout.
then yea, probably abit underworked... but it still doesn't need so many curls

This post has been edited by Everdying: Nov 11 2016, 01:01 PM

Nope, with the exact rep throughout the week i cant see where u can get those criteria fit in. There is an article in t-nation that explains it nicely on rep range, rest, weight used.

I added a clearer description to help those who've never heard of this program before to understand how it work

I wouldn't trust anything from bb.com. Lol

Ah, I always thought it's a reliable source of information as everyone who have been lifting in my FB suggested me to visit the forum :v
So in your opinion is the traditional 5x5 program the best for newbie?

for all few years i've been training i workout with my own routine and sometimes changed it up

What is your routine like and how is the progress?

Before this i would do bro split and twice per week. Now im doing push pull and legs. I've made decent progress unlike doing bro split.

for beginner just go for simple linear progression and you will be fine.

starting strength, 5x5 or candito linear program.

Strong Lifts 5x5 is crap. PPL is still better.

This post has been edited by Armesh: Nov 15 2016, 10:36 PM

I started with SS 5x5 and my first 5 months gain is better than yours in 2 years?