great program thats been working for me

S

supersaiyanjason

New Member
Joined
Nov 9, 2007
Messages
6
Reaction score
0
My lifts are going up like ****ing crazy:

Here is a routine a LARGE percentage of the lifters (not just beginners either, beginners to advanced) here could make great gains doing.

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Click to expand...
 
W

Warboss Alex

Master Don Juan
Joined
Jun 7, 2005
Messages
4,175
Reaction score
30
solid program, anything by IA will be awesome. if you can handle the higher frequency (some can't but most can raise their work capacity to allow for this) it will be make for great gains.

though squatting once in 10 days ain't enough for me, I wouldn't be able to wait that long. :D
 
S

spesmilitis

Master Don Juan
Joined
Sep 3, 2006
Messages
1,509
Reaction score
6
Who is this Iron Addicts guy? I can't seem to find any info on him. What is his training background? Is he trying to keep his identity a secret?
 
Q

Quagmire911

Master Don Juan
Joined
Dec 20, 2005
Messages
2,521
Reaction score
8
Location
UK
spesmilitis said:
Who is this Iron Addicts guy? I can't seem to find any info on him. What is his training background? Is he trying to keep his identity a secret?
Click to expand...
You kidding? I've linked to his site in your journal at least a couple of times...
 
W

wolf116

Master Don Juan
Joined
Oct 29, 2006
Messages
1,694
Reaction score
16
Actually I think spes knows about his site but like me knows nothing about the background of the individual.
 
Q

Quagmire911

Master Don Juan
Joined
Dec 20, 2005
Messages
2,521
Reaction score
8
Location
UK
spesmilitis said:
^^^^^^
Yeah
Click to expand...
Ok my bad :(

You don't get a life history or anything but if you go through a lot of atricles you get general information. I think he did 350x20 for squats at one point and he pulled a 643 deadlift at 43 having had a herniated disc. He knows his s***. From what I gather he started to get knowledgeable in his 30's which is why he was never a monster or anything.

Quagmire
 
S

spesmilitis

Master Don Juan
Joined
Sep 3, 2006
Messages
1,509
Reaction score
6
30's dang. I guess I'm lucky to learn this stuff in my 20's. I am still a bit jealous of those who get to learn this stuff in their teens.
 
Q

Quiksilver

Master Don Juan
Joined
Jul 30, 2006
Messages
2,853
Reaction score
55
spesmilitis said:
I am still a bit jealous of those who get to learn this stuff in their teens.
Click to expand...
:D

By the way, call him wesley, not IA.
 
S

spesmilitis

Master Don Juan
Joined
Sep 3, 2006
Messages
1,509
Reaction score
6
*shakes fist @ quiksilver and quagmire*

What is the history of the IA forums. How did someone start out being just a random guy on the internet to becoming one of the most respected authorities in S&P and sport nutrition?
 
T

Throttle

Master Don Juan
Joined
Sep 7, 2006
Messages
1,837
Reaction score
11
no special knowledge here, but it appears that when people train with IA, it produces results, hence his rep. Imagine that! somebody knows their ****, and can produce results, and ends up respected. it's almost too good to be true.

clearly they're all juicing. [/sarcasm]
 
S

supersaiyanjason

New Member
Joined
Nov 9, 2007
Messages
6
Reaction score
0
yes it rotates every week.

you can also roate your lifts once in a whle, for example next week im gonna switch up incines with declines, and carry on with flatbb and flat db presses.

I'm gaining some decent mass aswell, if only my diet was better i reckon i'll get better results. I'll post some pics soon.
 

If you currently have too many women chasing you, calling you, harassing you, knocking on your door at 2 o'clock in the morning... then I have the simple solution for you.

Just read my free ebook 22 Rules for Massive Success With Women and do the opposite of what I recommend.

This will quickly drive all women away from you.

And you will be able to relax and to live your life in peace and quiet.

T

tj

Guest
Damn, that looks awesome. I love this freakin board. Nice work bro!
 
You must log in or register to reply here.
22 Rules for Massive Success With Women
Top