Layne northon PHAT

[Bjwr]

Mon - upper
Tue - lower
Rest
Thur - chest/arms
Fri - legs
Sat - back/shoulders
Sun - rest

Repeat

Do u get sudficient enough rest from like upper to chest/arms day and
Back/shoulders day to upper day?

Just looking at starting this and just had some questions.

[gmantheman]

I guess it depends on the individual but I personally wouldn't try the split. You could do an upper/lower and like the PHAT one session could be for power/strength and the other for hypertrophy. Just cut the volume and some of the exercises.

[mirin_serratus]

cut the volume for sure...unless you're on the juice which layne is definitely on

[prodigious]

What makes you think
Layne is on the juice? He's seems pretty adamant he's natty

[mirin_serratus]

18+ inch arms at 5%bf yeah right lol...
non of the natty pros are natty, at least not the people that place in the top 10

[prodigious]

True dat, but they can't all be doing it

[Ronnie Rowland]

True dat, but they can't all be doing it

99% of the time I can tell if someone is juicing. I am not going to give an opinion either way because I feel it's the wrong thing to do in this particular case.

That split will work but it would not be my first choice.

[Bjwr]

Thought id just upload my weekly excersises to give some more info.

Monday - upper body
Incline/flat bench press - 5x5
Military press - 5x5
Weighted dips - 5x5
Bent rows - 5x5
Cable curls superset
Tricep push down - 3x10

Tuesday - lower body
Squats - 5x5
Deads - 5x5
Calf raise - 3x10
Leg press - 3x10

Wednesday - rest

Thursday - chest/arms
Incline press - 3x8-12
Decline press - 3x8-12
Incline flies - 3x8-12
Hammer press - 3x8-12
Preacher curls superset
Tricep kickbacks - 3x8-12
Barbell curls superset
Skullcrushers - 3x8-12
Hammer curls superset
Close grip bench - 3x8-12
Cable crossovers - FST-7

Friday - legs
Squats - 3x8-12
Leg press - 3x8-12
Calf raise - 3x8-12
Leg extension - 3x8-12
Ham curl - 3x8-12
Lunges - 3x8-12

Saturday - back/shoulders
Wide grip chins - 3x failure
Lat pull down - 3x8-12
Seated row - 3x8-12
T bar row - 3x8-12
Bent row - 3x8-12
Seated military - 3x8-12
Front raise superset
Side lateral - 3x8-12
Upright rows superset
Shrugs - 3x8-12
Rear delt - 3x8-12

I might chop be change an excersise here or their. But that is roughly every week during this routine.

Any feedback is appreciated

[gmantheman]

The chest/arms and back/shoulder seem like it has too many exercises. I would cut some of the exercises and just make an upper day.
Here is just an example
Incline press
Chins
Decline press
t-bar or barbell rows
Lateral raises
barbell exercise of choice supersetted with tricep exercise of choice.

[Bjwr]

O ok then. I usually run about 15 sets for the big groups I.e chest, back legs

[FireGuy]

18+ inch arms at 5%bf yeah right lol...
non of the natty pros are natty, at least not the people that place in the top 10

5% bodyfat and 18inch arms may be out of the realm of whats possible for you to do naturally but that doesnt mean its cant be done. I hit 5% bodyfat routinely as a natural bodybuilder with 16.5-17 inch arms and I was a middleweight. I have seen dozens of natural bodybuilders routinely beat guys who are running boatloads of gear.

[mirin_serratus]

5% bodyfat and 18inch arms may be out of the realm of whats possible for you to do naturally but that doesnt mean its cant be done. I hit 5% bodyfat routinely as a natural bodybuilder with 16.5-17 inch arms and I was a middleweight. I have seen dozens of natural bodybuilders routinely beat guys who are running boatloads of gear.

no hate but you probably weren't 5% and there's a world of difference between 16.5-17 and 18+ inch arms. when the prevalence of gear is so high in natty comps, true nattys really don't stand a chance

[Bjwr]

How do people get away with using gear and competing in "natty" comps?

[FireGuy]

no hate but you probably weren't 5% and there's a world of difference between 16.5-17 and 18+ inch arms. when the prevalence of gear is so high in natty comps, true nattys really don't stand a chance

So what would you say my bf% is here? Apology accepted.....

[Mark5]

So what would you say my bf% is here? Apology accepted.....

Haha! Zing!

Edit: @Fireguy - what was your height/weight in that pic of you remember?

[gmantheman]

I don't know if I could do a moderate volume of shoulders and back one day then work upper body again two days later.

[mirin_serratus]

So what would you say my bf% is here? Apology accepted.....

ill give you 5%, but arms look 15 at best sorry bro


i'm sure you've worked hard all your life, layne makes you look like a girl and you still think he's natty...

[FireGuy]

ill give you 5%, but arms look 15 at best sorry bro


i'm sure you've worked hard all your life, layne makes you look like a girl and you still think he's natty...

I guess the only thing worse than your understanding of diet and training is your reading comprehension. Please show me where I stated Layne is natural? I said just because those stats are beyond the realm of what you can achieve doesnt mean it cant happen. I cant attest to whether he is natural or not but competing at 5'10 and 205lbs doesnt exactly scream drug use.

As far as Layne making me look like a girl I am going to assume it must be true. After seeing your own stats,http://forums.steroid.com/showthread...s-s-serratuses its quite obvious to me you are the expert in that area as you have felt that way the majority of your life. Still south of 200lbs and 15% bodyfat?? Dude, if Layne makes me look like a girl then I am at a loss for words as to what I would make you look like on stage. Etheopian on a hunger strike maybe? Fat AND small is no way to go through life, stop "mirin" and try putting in some work.

[phoenix44]

I guess the only thing worse than your understanding of diet and training is your reading comprehension. Please show me where I stated Layne is natural? I said just because those stats are beyond the realm of what you can achieve doesnt mean it cant happen. I cant attest to whether he is natural or not but competing at 5'10 and 205lbs doesnt exactly scream drug use.

As far as Layne making me look like a girl I am going to assume it must be true. After seeing your own stats,http://forums.steroid.com/showthread...s-s-serratuses its quite obvious to me you are the expert in that area as you have felt that way the majority of your life. Still south of 200lbs and 15% bodyfat?? Dude, if Layne makes me look like a girl then I am at a loss for words as to what I would make you look like on stage. Etheopian on a hunger strike maybe? Fat AND small is no way to go through life, stop "mirin" and try putting in some work.

Now that's funny. I don't think he realizes how much smaller he would be if he dropped to single digit body fat. He'd be like 160lbs. Or how hard it actually is to get that low. Looking good fireguy. Keep it up.

[baseline_9]

Mon - upper
Tue - lower
Rest
Thur - chest/arms
Fri - legs
Sat - back/shoulders
Sun - rest

Repeat

Do u get sudficient enough rest from like upper to chest/arms day and
Back/shoulders day to upper day?

Just looking at starting this and just had some questions.

This split will work... I have run it in a very similar way and liked it