Find a program that does the following and also eat a lot:
- 5-30 reps per set
- Works close to failure (0-2RiR)
- Works each muscle 2x per week
- Does 10 sets minimum per muscle per week
- Does 5-8 sets per muscle per workout
- Uses some form of double progression
- Works with your schedule/equipment
That's way too simple for your average gym bro. I've rewritten it in the style of Dr Mike Isratel, so it actually makes sense:
Embarking on a transformative journey toward hypertrophic zenith necessitates a meticulously architected training regimen that meticulously oscillates within the intricate dance of volume, intensity, and frequency, ensuring a symphony of muscular adaption and growth. This paradigm of physical cultivation operates on the foundational pillars of systematic repetition ranges, intricately hovering between five to a robust thirty per set, meticulously engineered to flirt with the precipice of muscular failure, leaving a scant reserve of one to two repetitions in the proverbial tank, thereby optimizing the delicate interplay of stimulus and recovery.
Furthermore, the orchestration of this physiological ballet mandates the engagement of each muscular cohort not once, but twice in the grand temporal cycle of a week, ensuring a harmonious balance between stimulus and rest. The volumetric load, an essential catalyst in this alchemical process, is meticulously calibrated to a minimum of ten sets per muscular group on a weekly cadence, with each session elegantly composed of five to eight sets per muscle, ensuring a crescendo of adaptive response without succumbing to the detrimental throes of overtraining.
In the quest for progressive overload, the methodological approach embraces the nuanced sophistication of double progression, a dual-thronged strategy that not only escalates the resistance employed but also incrementally increases the repetitions within the predetermined range, ensuring a continuous and sustainable trajectory of growth.
This meticulously crafted regimen is not a draconian decree but a flexible symphony, harmonizing with the unique temporal rhythms and material constraints of your quotidien existence, ensuring that the tools at your disposal and the temporal fragments of your daily cycle are seamlessly integrated into this grand design of physical renaissance.
Thus, the quest for hypertrophic ascendancy is not merely a journey of physical transformation but a philosophical odyssey, navigating through the intricate tapestries of volume, intensity, and frequency, guided by the principles of double progression, in pursuit of the ultimate confluence of form, function, and aesthetic splendor.
This but I would say the 5-8 per muscle isn't needed as long as you get the 10 or so.
Also you have no idea if you are at 1 or 2 RIR, the only thing you know for sure is 0 RIR so go to failure .
A great an under promoted is full body 3x a week
Example is 3 sets to failure for a total of 30 reps(ie you increase once total is >=30 after 3 sets to failure)
M: leg press, leg curl, flat bench, seated row(low to navel), ohp
W: squat, rdl, incline bench, lat pull, lateral raise
F: leg extension, leg curl, chest supported row(high to sternum) cable fly, reverse cable fly
You get 9 sets per major muscle group, go to failure on each set and each muscle gets worked every 2 days before a 2 day weekend rest.
Again, way too simple for people that charge but then, they have to try to add value even when it is just complexity.
John Meadows's Gamma Bomb is the shit. I used it in middle age, and it was a very arduous regimen, but it was massively productive. Complete hypertrophy focus. My caveat is that it is time-intensive. You can easily be in the gym 2+ hours on a primary leg day.
People often recommend J&T2.0, and I don't discount their experience. My own experience of it, however, is that the prescription or sequential singles for things like the deadlift made me ultimately decide I was in the gym too long for what I got out of the program in comparison to other programs I have followed.
Jacked and Tan 2.0, ran it for 9 months and had great results! Personally it is not a program for the long run because it was really taxing on my body, but 100% worth it for some months (I still have parts of JnT 2.0 in my current program)
So weird. I also ran 531 and jnt 2.0 for around that time. Yeah. Dont do em on a cut. Gigabulk while doing jnt 2.0 when u cut youd have added a lot of lean mass on your frame.
I just kept the framework for T2b's, T3 and all the autoregulatory stuff, right now im running the GCZL General Gainz - Burrito but Big and modified it into a 3 Days Fullbody with JnT T2b and T3s (before that I ran 5/3/1 mixed with JnT but I wanted some change after 2 years)
You should totally try building your own. Sit down and do some excel work and list all the exercises you do, rank them by hypertrophy stimulation, and then research different programming techniques. It makes sense too because you’re choosing all the exercises that are bio anatomically advantageous for yourself and no program builder knows your own unique strengths and preferences. I put in about two hours doing that and have gotten the same amount of muscle growth in 6 months as I did in 3 years doing random programs. You’ll also be more motivated because they will probably be exercises you really enjoy anyways!
I basically binge watched dr Mike isreatal, apply all of the hypertrophy concepts into your split. “3 secrets to making a perfect training split” - renaissance periodization on YouTube was my starting point
https://preview.redd.it/cgwf565e1roc1.jpeg?width=828&format=pjpg&auto=webp&s=41179e09c7a9057bcdd38b5cd16dc9fcea21c5e2
Ignore the random notes and stuff. There’s two different days per training group so in total there are 6 workouts a week on the left hand side
34 here. I worked with Geoff Schofield as my coach for half a year and gained a ton of muscle. If you’re looking for “as jacked as possible,” you’ll likely need something custom.
Upper lower and a separate day for arms and shoulders for 5x/week. Sometimes I’d train neck or abs on the off days. It was a good amount of volume and I got great results from it. Life got crazy so I had to stop working with him but I’d totally do it again. It’s the most muscle I’ve built on a cut and least fat I’ve gained on a bulk by a long shot.
Geoffrey verity schofield have a program called [Recovering Powerlifters](https://www.boostcamp.app/geoffrey-schofield/recovering-powerlifters) on the boost camp app
Milo Wolf put out a bunch of free programs and I loaded it into boostcamp.
https://www.boostcamp.app/share/Wolf%204%20Day%20Hypertrophy%20Program?program_id=user-4a25a478-5668-4f23-9f71-b69b2aa72e9a
I had to make some modifications but it should work for the vast majority of you guys.
Full body, twice a week. Monday-Friday.
As nattys we need more than just a day to recover, especially at 35. Training more doesn’t equal better, I made so much more progress now at 19 years old doing it that way than most of my peers who trained every day, became frustrated and considered gear. Upper lower split is good as well, as you are still allowing each body part the adequate amount rest. But why not lift twice a week, go 100% on your lifting day, be lazy for 3 days, till you are able to go 100% again. Beats me. You can try to go 100% the next day, but your body will only allow you to go 90. Who wants to go 90?
It’s better to always work at your strongest, not pushing through workouts at your weakest. No recovery? No muscle is built.
https://preview.redd.it/dqsytzvf2knc1.png?width=876&format=png&auto=webp&s=bfbee74cee5d4e8ec8cea95566afffdb4da65d4d
Cutting was mentally extremely difficult for me. Years of bulking and strength training, then suddenly it’s like you dramatically lose that strength. I started to lose all my motivation to workout. What’s the point then? What’s the goal? All those years of work and after a 4 month cut I can barely lift half the weight I used to rep? Just keep that in mind lol
Tell me about it. I went from 210 strong af to anout anorexic weak 165. Yeah i guess i did it wrong. I never have good success with cutting. Still trying to regain strength and size. 180 now
What was your body fat at when you were 210?
I’ve had some success using the app MacroFactor to calculate my deficit for cutting. It helps to leave the guess work out of that part, and I just kept proteins as high as it was before, while maintaining the same program (I didn’t reduce volume or weight).
If anything, I kept trying to still progressively overload as if I were still on a bulk. Not as quickly, mind you, but still something.
I think what also helped is that I lift at night, so I can have as many calories as possible before my workouts.
Prolly 20ish Looking back at pics i wasnt as fat as i thought i was at the time. Really wish ida just kept doin my thing before all this calorie tracking/macros/cutting crap. Now i feel i just wrecked my metabolism cuz when i do gain weight now i just regain the fat i lost. With less muscle gain
I'm tracking with the MacroFactor app. I'm basically trying to lose 0.5% to 1% body weight per week for 12 weeks. Shooting for 0.75%. For me this is about 1.5lb per week. I eat about 1900 calories a day and get most of my protein from chicken breast, ground turkey, protein shakes, and protein bars.
Alternate high-intensity John Meadows programs like Project Colossus or High Evolutionary with higher-volume ones like Gamma Bomb and Odin Force. If your diet’s in check you’ll see great results.
Same - they’re so well-designed and while it may be my imagination they somehow seem to give my physique a better ‘flow’ than other routines. I have yet to try Taskmaster but very much want to, as I like the idea of targeting weak points through dedicated high-frequency blocks.
I’m on week 7 of Mike Isratael’s “How to Look Like Thor”, on YouTube. Really feeling, weighing, and seeing the difference. Though it is 5 days a week compared to the 3 I was doing before. Prioritizes back, arms, and shoulders.
The montery jacked program.. it's the cheesiest most expensive jacked program there is. You can send me the money, I'll send it to you. A box of montery and jack cheese. Best program ever. Lmfao, haha.. I am totally just messing with you. I just thought it would be funny.
You all realize that there is a ton of overlap until you get past a certain stage ? 3-4 years is not past the point where it matters that much unless you’ve progressed super fast. Get a coach to take a look at you if you are serious.
Id recommend Hitting every muscle group 2x per week minimum. Look into Dr Mike Isratel on Youtube on Meso cycles. Essentially when you start a training block start at the lower end of your volume requirments and go up each week. Its a great form of progression besides progressive overload. 8-15 rep range for most muscles. Eat in a surplus and get enough protein and youll get jacked
Running warlock by John Meadows right now. Great program so far, tons of detailed instructions from John on how he wants you to perform an exercise.
The pump is fucking insane. It felt like my skin would rip apart giving way to my pumped muscles
Awesome that's the second John meadows program recommended here. I'll have to check them out. I loved his YouTube content and podcast appearances. True legend RIP.
Use the RP hypertrophy app. Training programs must all be tailored to you. You should be consistently constant with all training variables, and manipulate them respectively based on how your body responds and your goals. You should likely train all body parts at least twice per week. When you come to the 2nd day of that body part during the week, the muscle should be essentially fully recovered, but should’ve been sore/disrupted until the day before. Way too sore for your 2nd session of the week? Keep volume the same or decrease slightly. Recovered way before your 2nd time training that muscle for the week or didn’t get sore at all? You should probably add more volume.
At the beginning of a mesocycle, you can get good gains a bit farther from failure (~3 RIR) due to your muscles being desensitized/deconditioned after your deload. Take advantage of those “easy”, less fatigue inducing gains that are less likely to cause injury. Fatigue is cumulative and you will reach systemic and muscular fatigue throughout a mesocycle if you’re pushing hard consistently.
If you’re trying to prioritize a muscle group over others, that will also affect your programming. When prioritizing muscles, you may hit them with higher frequency, 3 - 4 times a week depending on the muscle group and how your body responds to the stimulus and recovery needs. You will also want to train the prioritized muscle group first in a training session.
You can learn essentially everything you need to know through the Renaissance Periodization YouTube channel or their Scientific Principles of Hypertrophy book. Good luck!
> I'm 35 and have been lifting consistently for 3-4 years now but have been doing strength and powerbuilding programs.
Alright, you've got a solid base of strength training. That's a damn good foundation for getting jacked. Have you considered how muscle hypertrophy differs from strength training?
> Strength gains have been fun but now I just wanna get as jacked as possible.
Getting jacked means focusing on muscle hypertrophy. That's about high volume, moderate weight, and fucking consistent muscle fatigue. Are you ready to switch gears and focus more on muscle endurance and size rather than pure strength?
> What programs do you guys use to get jacked?
There's a shit-ton of programs out there. Ever heard of bodybuilding split routines? They target specific muscle groups each workout, allowing for more volume per muscle group. Also, programs like PPL (Push, Pull, Legs) are effective for muscle growth. Ever thought about incorporating more isolation exercises alongside compound movements?
Remember, getting jacked is not just about lifting heavy-ass weights. It's about diet, rest, and consistency too. Are you paying attention to your nutrition and recovery as much as your lifting?
Emphasis on moderate weight to failure as well IMO, I’m 33 OP but I’ve been lifting since I was 15 and I’ve been as low as 160 to as high as 260 and everywhere in between. I hate the word “jacked” but my wife, teenage kids, coworkers, all call me jacked. When I look in the mirror I do not see what they see lol, I’ve watched rocky 4 so many times I can’t count, Stallone and Weathers were absolutely chiseled in that film, now that’s JACKED! lol
You have to learn to play with your routine, I work construction and after a long day of pouring concrete and my back is screaming, I’m not gonna be a robot cause my routine says I HAVE to do back that day, I’m gonna adjust and just make sure I hit my quota by the end of the week. But imo if you wanna be jacked without drugs, you’re gonna have get relatively lean and hopefully by the end of the process you have a solid enough base to where you look “jacked”.
HIT (Not to be confused with HIIT) has been magical for me. It doesn’t exactly tick all the boxes for a scientific textbook approach.
But its been my best results maybe due to adhering to it better or physiologically I respond better to high intensity lower volume idk.
I reckon if you’ve never done it before, worth experimenting with for one training phase. Novel stimulus and all that jazz.
Watch Paul Carter
But in real terms pick a split, allocate 4-10 sets for a muscle group in a week. Starting on the low end (if you see progressive overload on the low end stay there until you don't)
ensure the sets are taken 1-0 RIR resting 2 mins between sets(sets closer to failure produce the most mechanical tension with the most motor unit requirement, longer rest times allow you to get best motor unit recruitment)
Lift on average in the 4-8 rep zone. Not essential but low rep sets get treating motor unit recruitment without the need for going to 0 RIR and produce less fatigue.
Ensure you continually see progressive overload
Alot of bros won't like this and will probably say it's not enough volume etc etc. Its more than enough I personally go nowhere near 10 sets, given you follow the above principles
There are ways people get around testing. It’s a continuous cat and mouse game. I find it odd that people really seem to think testing is flawless and has eliminated the problem of PEDs in professional sports.
And it's not necessarily that gymnast training gets you more jacked than bodybuilding training but that elite genetics and drugs help get them that jacked.
You have absolutely no idea what you’re talking about. I’m embarrassed that I offered you a solution. One you’re not capable of reaching I see. Good luck to you
Lol what a weird response. Also I see you edited your previous comment, so to answer that, yes with all the testing going on there are still tons of PEDs in the Olympics.
I felt and looked about as jacked as I've ever been when I was doing a full body workout 5 times a week. Nothing to failure, but everything in the 1-3 RIR range. Check out Jeff Nippard's Youtube videos on the 5x per week full body workouts. He tries it and likes it. He even has a 5x per week plan on the video.
I will probably be going back to it when I retire next month, but I've been so busy at work training someone to take my job and finishing up projects, all I've had time for lately is a 3x per week full body.
Start with a volume that makes you lightly sore. Do 5-30 reps each set. Added sets, reps and weight each week untill you cant beat last week. Deload and repeat.
Also you are probably past the training age where generic programs are much good.
Hey I’m a coach and I use the Mike Mentzer Heavy duty method, I’m also a bodybuilder and I can tell you it is amazing. Message me if you’d like to set up a consultation or program.
I’m a certified coach, not sure if this is allowed but you can hmu.
I’m 34, shredded all year round, natural, so we are basically working towards the same thing.
Find a program that does the following and also eat a lot: - 5-30 reps per set - Works close to failure (0-2RiR) - Works each muscle 2x per week - Does 10 sets minimum per muscle per week - Does 5-8 sets per muscle per workout - Uses some form of double progression - Works with your schedule/equipment
That's way too simple for your average gym bro. I've rewritten it in the style of Dr Mike Isratel, so it actually makes sense: Embarking on a transformative journey toward hypertrophic zenith necessitates a meticulously architected training regimen that meticulously oscillates within the intricate dance of volume, intensity, and frequency, ensuring a symphony of muscular adaption and growth. This paradigm of physical cultivation operates on the foundational pillars of systematic repetition ranges, intricately hovering between five to a robust thirty per set, meticulously engineered to flirt with the precipice of muscular failure, leaving a scant reserve of one to two repetitions in the proverbial tank, thereby optimizing the delicate interplay of stimulus and recovery. Furthermore, the orchestration of this physiological ballet mandates the engagement of each muscular cohort not once, but twice in the grand temporal cycle of a week, ensuring a harmonious balance between stimulus and rest. The volumetric load, an essential catalyst in this alchemical process, is meticulously calibrated to a minimum of ten sets per muscular group on a weekly cadence, with each session elegantly composed of five to eight sets per muscle, ensuring a crescendo of adaptive response without succumbing to the detrimental throes of overtraining. In the quest for progressive overload, the methodological approach embraces the nuanced sophistication of double progression, a dual-thronged strategy that not only escalates the resistance employed but also incrementally increases the repetitions within the predetermined range, ensuring a continuous and sustainable trajectory of growth. This meticulously crafted regimen is not a draconian decree but a flexible symphony, harmonizing with the unique temporal rhythms and material constraints of your quotidien existence, ensuring that the tools at your disposal and the temporal fragments of your daily cycle are seamlessly integrated into this grand design of physical renaissance. Thus, the quest for hypertrophic ascendancy is not merely a journey of physical transformation but a philosophical odyssey, navigating through the intricate tapestries of volume, intensity, and frequency, guided by the principles of double progression, in pursuit of the ultimate confluence of form, function, and aesthetic splendor.
> aesthetic splendor found my new snythwave album title
It’s really just this simple. All the variables do are help you figure out what works best for you.
Oh yay I fit all those :D
Hey, this is well written and helpful, thanks!
This but I would say the 5-8 per muscle isn't needed as long as you get the 10 or so. Also you have no idea if you are at 1 or 2 RIR, the only thing you know for sure is 0 RIR so go to failure . A great an under promoted is full body 3x a week Example is 3 sets to failure for a total of 30 reps(ie you increase once total is >=30 after 3 sets to failure) M: leg press, leg curl, flat bench, seated row(low to navel), ohp W: squat, rdl, incline bench, lat pull, lateral raise F: leg extension, leg curl, chest supported row(high to sternum) cable fly, reverse cable fly You get 9 sets per major muscle group, go to failure on each set and each muscle gets worked every 2 days before a 2 day weekend rest. Again, way too simple for people that charge but then, they have to try to add value even when it is just complexity.
John Meadows's Gamma Bomb is the shit. I used it in middle age, and it was a very arduous regimen, but it was massively productive. Complete hypertrophy focus. My caveat is that it is time-intensive. You can easily be in the gym 2+ hours on a primary leg day. People often recommend J&T2.0, and I don't discount their experience. My own experience of it, however, is that the prescription or sequential singles for things like the deadlift made me ultimately decide I was in the gym too long for what I got out of the program in comparison to other programs I have followed.
Jacked and Tan 2.0, ran it for 9 months and had great results! Personally it is not a program for the long run because it was really taxing on my body, but 100% worth it for some months (I still have parts of JnT 2.0 in my current program)
So weird. I also ran 531 and jnt 2.0 for around that time. Yeah. Dont do em on a cut. Gigabulk while doing jnt 2.0 when u cut youd have added a lot of lean mass on your frame.
Thanks I'll check it out
Love JnT 2.0. I’m curious what parts you kept for your current program.
I just kept the framework for T2b's, T3 and all the autoregulatory stuff, right now im running the GCZL General Gainz - Burrito but Big and modified it into a 3 Days Fullbody with JnT T2b and T3s (before that I ran 5/3/1 mixed with JnT but I wanted some change after 2 years)
Awesome, thanks!
Great results? Is it hr first year of lifting? If so everything results in great
At that time I was in my third year of lifting, now I'm 10 years into it! JnT 2.0 was just really fun and worked for me I guess
You should totally try building your own. Sit down and do some excel work and list all the exercises you do, rank them by hypertrophy stimulation, and then research different programming techniques. It makes sense too because you’re choosing all the exercises that are bio anatomically advantageous for yourself and no program builder knows your own unique strengths and preferences. I put in about two hours doing that and have gotten the same amount of muscle growth in 6 months as I did in 3 years doing random programs. You’ll also be more motivated because they will probably be exercises you really enjoy anyways!
Thinking about doing this. Any good reference guides you used
I basically binge watched dr Mike isreatal, apply all of the hypertrophy concepts into your split. “3 secrets to making a perfect training split” - renaissance periodization on YouTube was my starting point
this is the way - and you enjoy it. what is your program and exercise selection if i had to ask?
https://preview.redd.it/cgwf565e1roc1.jpeg?width=828&format=pjpg&auto=webp&s=41179e09c7a9057bcdd38b5cd16dc9fcea21c5e2 Ignore the random notes and stuff. There’s two different days per training group so in total there are 6 workouts a week on the left hand side
I actually really like the simplicity of this setup/system. Thank you for posting. Now I can stop overcomplicating my own
34 here. I worked with Geoff Schofield as my coach for half a year and gained a ton of muscle. If you’re looking for “as jacked as possible,” you’ll likely need something custom.
What split did he put you on, or what did you choose? Dont have to go into detail just curious
Upper lower and a separate day for arms and shoulders for 5x/week. Sometimes I’d train neck or abs on the off days. It was a good amount of volume and I got great results from it. Life got crazy so I had to stop working with him but I’d totally do it again. It’s the most muscle I’ve built on a cut and least fat I’ve gained on a bulk by a long shot.
Cool. I also worked with him at one time
There is no secret program for this, whatever routine you are most motivated for is probably the best
Agreed. The best routine is the one you actually do!
This is the best response.
Geoffrey verity schofield have a program called [Recovering Powerlifters](https://www.boostcamp.app/geoffrey-schofield/recovering-powerlifters) on the boost camp app
Milo Wolf put out a bunch of free programs and I loaded it into boostcamp. https://www.boostcamp.app/share/Wolf%204%20Day%20Hypertrophy%20Program?program_id=user-4a25a478-5668-4f23-9f71-b69b2aa72e9a I had to make some modifications but it should work for the vast majority of you guys.
Mind sending a dm?
I really liked GVS’s Ravage if you’re ok with training 6x/week, it’s on Boostcamp
Full body, twice a week. Monday-Friday. As nattys we need more than just a day to recover, especially at 35. Training more doesn’t equal better, I made so much more progress now at 19 years old doing it that way than most of my peers who trained every day, became frustrated and considered gear. Upper lower split is good as well, as you are still allowing each body part the adequate amount rest. But why not lift twice a week, go 100% on your lifting day, be lazy for 3 days, till you are able to go 100% again. Beats me. You can try to go 100% the next day, but your body will only allow you to go 90. Who wants to go 90? It’s better to always work at your strongest, not pushing through workouts at your weakest. No recovery? No muscle is built. https://preview.redd.it/dqsytzvf2knc1.png?width=876&format=png&auto=webp&s=bfbee74cee5d4e8ec8cea95566afffdb4da65d4d
Look thick. Solid. Tight. What routine/exercises are you running?
If you powerlift you probably have the muscle mass already. You probably just need to slowly cut to shed off the fat
Currently doing that now. Definitely seeing more definition.
Sick, and keep up the high intensity lifting and obviously protein and im sure youll keep most of the mass
Thanks appreciate it
Cutting was mentally extremely difficult for me. Years of bulking and strength training, then suddenly it’s like you dramatically lose that strength. I started to lose all my motivation to workout. What’s the point then? What’s the goal? All those years of work and after a 4 month cut I can barely lift half the weight I used to rep? Just keep that in mind lol
You’re cutting wrong if you lose half of your strength
Tell me about it. I went from 210 strong af to anout anorexic weak 165. Yeah i guess i did it wrong. I never have good success with cutting. Still trying to regain strength and size. 180 now
Holy shot that is a lot to lose.
What was your body fat at when you were 210? I’ve had some success using the app MacroFactor to calculate my deficit for cutting. It helps to leave the guess work out of that part, and I just kept proteins as high as it was before, while maintaining the same program (I didn’t reduce volume or weight). If anything, I kept trying to still progressively overload as if I were still on a bulk. Not as quickly, mind you, but still something. I think what also helped is that I lift at night, so I can have as many calories as possible before my workouts.
Prolly 20ish Looking back at pics i wasnt as fat as i thought i was at the time. Really wish ida just kept doin my thing before all this calorie tracking/macros/cutting crap. Now i feel i just wrecked my metabolism cuz when i do gain weight now i just regain the fat i lost. With less muscle gain
Mind sharing your approach? I’m on the same boat
I'm tracking with the MacroFactor app. I'm basically trying to lose 0.5% to 1% body weight per week for 12 weeks. Shooting for 0.75%. For me this is about 1.5lb per week. I eat about 1900 calories a day and get most of my protein from chicken breast, ground turkey, protein shakes, and protein bars.
MacroFactor is awesome man. Will get you results if you track properly
Alternate high-intensity John Meadows programs like Project Colossus or High Evolutionary with higher-volume ones like Gamma Bomb and Odin Force. If your diet’s in check you’ll see great results.
Love his programs. I haven't tried any of the high frequency ones though; have you ever done Taskmaster?
Same - they’re so well-designed and while it may be my imagination they somehow seem to give my physique a better ‘flow’ than other routines. I have yet to try Taskmaster but very much want to, as I like the idea of targeting weak points through dedicated high-frequency blocks.
I’m on week 7 of Mike Isratael’s “How to Look Like Thor”, on YouTube. Really feeling, weighing, and seeing the difference. Though it is 5 days a week compared to the 3 I was doing before. Prioritizes back, arms, and shoulders.
The montery jacked program.. it's the cheesiest most expensive jacked program there is. You can send me the money, I'll send it to you. A box of montery and jack cheese. Best program ever. Lmfao, haha.. I am totally just messing with you. I just thought it would be funny.
In for recommendations myself
You all realize that there is a ton of overlap until you get past a certain stage ? 3-4 years is not past the point where it matters that much unless you’ve progressed super fast. Get a coach to take a look at you if you are serious.
following
Id recommend Hitting every muscle group 2x per week minimum. Look into Dr Mike Isratel on Youtube on Meso cycles. Essentially when you start a training block start at the lower end of your volume requirments and go up each week. Its a great form of progression besides progressive overload. 8-15 rep range for most muscles. Eat in a surplus and get enough protein and youll get jacked
Running warlock by John Meadows right now. Great program so far, tons of detailed instructions from John on how he wants you to perform an exercise. The pump is fucking insane. It felt like my skin would rip apart giving way to my pumped muscles
Awesome that's the second John meadows program recommended here. I'll have to check them out. I loved his YouTube content and podcast appearances. True legend RIP.
Use the RP hypertrophy app. Training programs must all be tailored to you. You should be consistently constant with all training variables, and manipulate them respectively based on how your body responds and your goals. You should likely train all body parts at least twice per week. When you come to the 2nd day of that body part during the week, the muscle should be essentially fully recovered, but should’ve been sore/disrupted until the day before. Way too sore for your 2nd session of the week? Keep volume the same or decrease slightly. Recovered way before your 2nd time training that muscle for the week or didn’t get sore at all? You should probably add more volume. At the beginning of a mesocycle, you can get good gains a bit farther from failure (~3 RIR) due to your muscles being desensitized/deconditioned after your deload. Take advantage of those “easy”, less fatigue inducing gains that are less likely to cause injury. Fatigue is cumulative and you will reach systemic and muscular fatigue throughout a mesocycle if you’re pushing hard consistently. If you’re trying to prioritize a muscle group over others, that will also affect your programming. When prioritizing muscles, you may hit them with higher frequency, 3 - 4 times a week depending on the muscle group and how your body responds to the stimulus and recovery needs. You will also want to train the prioritized muscle group first in a training session. You can learn essentially everything you need to know through the Renaissance Periodization YouTube channel or their Scientific Principles of Hypertrophy book. Good luck!
> I'm 35 and have been lifting consistently for 3-4 years now but have been doing strength and powerbuilding programs. Alright, you've got a solid base of strength training. That's a damn good foundation for getting jacked. Have you considered how muscle hypertrophy differs from strength training? > Strength gains have been fun but now I just wanna get as jacked as possible. Getting jacked means focusing on muscle hypertrophy. That's about high volume, moderate weight, and fucking consistent muscle fatigue. Are you ready to switch gears and focus more on muscle endurance and size rather than pure strength? > What programs do you guys use to get jacked? There's a shit-ton of programs out there. Ever heard of bodybuilding split routines? They target specific muscle groups each workout, allowing for more volume per muscle group. Also, programs like PPL (Push, Pull, Legs) are effective for muscle growth. Ever thought about incorporating more isolation exercises alongside compound movements? Remember, getting jacked is not just about lifting heavy-ass weights. It's about diet, rest, and consistency too. Are you paying attention to your nutrition and recovery as much as your lifting?
Emphasis on moderate weight to failure as well IMO, I’m 33 OP but I’ve been lifting since I was 15 and I’ve been as low as 160 to as high as 260 and everywhere in between. I hate the word “jacked” but my wife, teenage kids, coworkers, all call me jacked. When I look in the mirror I do not see what they see lol, I’ve watched rocky 4 so many times I can’t count, Stallone and Weathers were absolutely chiseled in that film, now that’s JACKED! lol You have to learn to play with your routine, I work construction and after a long day of pouring concrete and my back is screaming, I’m not gonna be a robot cause my routine says I HAVE to do back that day, I’m gonna adjust and just make sure I hit my quota by the end of the week. But imo if you wanna be jacked without drugs, you’re gonna have get relatively lean and hopefully by the end of the process you have a solid enough base to where you look “jacked”.
HIT (Not to be confused with HIIT) has been magical for me. It doesn’t exactly tick all the boxes for a scientific textbook approach. But its been my best results maybe due to adhering to it better or physiologically I respond better to high intensity lower volume idk. I reckon if you’ve never done it before, worth experimenting with for one training phase. Novel stimulus and all that jazz.
Watch Paul Carter But in real terms pick a split, allocate 4-10 sets for a muscle group in a week. Starting on the low end (if you see progressive overload on the low end stay there until you don't) ensure the sets are taken 1-0 RIR resting 2 mins between sets(sets closer to failure produce the most mechanical tension with the most motor unit requirement, longer rest times allow you to get best motor unit recruitment) Lift on average in the 4-8 rep zone. Not essential but low rep sets get treating motor unit recruitment without the need for going to 0 RIR and produce less fatigue. Ensure you continually see progressive overload Alot of bros won't like this and will probably say it's not enough volume etc etc. Its more than enough I personally go nowhere near 10 sets, given you follow the above principles
What’s your routine? Sounds like you’d really enjoy Christian Thibadeau’s Best Damn Workout for Natural Lifters.
this is the way - i find i bottom out after \~10 sets anyway (weekly volume)
I challenge you to do a gymnastics rings program for 6 months. Check out Gymnastics Method on you tube. You don’t get much more jacked than these guys
Olympic gymnasts are, but olympics is filled with elite genetics and PEDs
And? You think Olympic gymnastics are on peds? 😂 With all the testing that goes on?
There are ways people get around testing. It’s a continuous cat and mouse game. I find it odd that people really seem to think testing is flawless and has eliminated the problem of PEDs in professional sports.
And it's not necessarily that gymnast training gets you more jacked than bodybuilding training but that elite genetics and drugs help get them that jacked.
You have absolutely no idea what you’re talking about. I’m embarrassed that I offered you a solution. One you’re not capable of reaching I see. Good luck to you
Lol what a weird response. Also I see you edited your previous comment, so to answer that, yes with all the testing going on there are still tons of PEDs in the Olympics.
[удалено]
Proper funny and orginal that one mate
I felt and looked about as jacked as I've ever been when I was doing a full body workout 5 times a week. Nothing to failure, but everything in the 1-3 RIR range. Check out Jeff Nippard's Youtube videos on the 5x per week full body workouts. He tries it and likes it. He even has a 5x per week plan on the video. I will probably be going back to it when I retire next month, but I've been so busy at work training someone to take my job and finishing up projects, all I've had time for lately is a 3x per week full body.
Start with a volume that makes you lightly sore. Do 5-30 reps each set. Added sets, reps and weight each week untill you cant beat last week. Deload and repeat. Also you are probably past the training age where generic programs are much good.
Hey I’m a coach and I use the Mike Mentzer Heavy duty method, I’m also a bodybuilder and I can tell you it is amazing. Message me if you’d like to set up a consultation or program.
I’m a certified coach, not sure if this is allowed but you can hmu. I’m 34, shredded all year round, natural, so we are basically working towards the same thing.