Basement Bodybuilding gave me a novice routine

I was his fifth ever subscriber and I gave lots of feedback in the beginning, shared his videos on my twitter which gave him some exposure as I had a bigish channel and gave him a few small donations because I found his stuff valuable.

about 8 months ago I reached out asked about programming as I was coming back off a 5 year injury that left me back at square one.

He gave me this high frequency program which he said to run as long as possible. Its 6 days a week PPL. He gives his programs out with rep targets say 30-40 reps etc not set totals so thats what that means next to it

Push
Barbell press 30-40
Dumbbell bench 30-40
Dumbbell laterals or EZ/cable upright rows 40-50
EZ overhead tricep extensions or cable pushdowns 35-45

Pull
Vertical or high pull/row 30-40
Supinated curl 40-50
Dumbbell or machine shrug 35-45
Reverse curl for brachialis or wrist curl 40-50

Legs
Quad press or squat high bar or platz squat 30-40
SLDL or Ham curl if good resistance curve 30-40
Calf presses or unilateral calf raises 40-50
direct ab work or hypers/reverse hypers/roman chair 30-40

So basically the above twice a week. Advocates daily weighing, weekly body measurements and interestingly supplementing with zinc, l arginine and boron along with a multi vit and D3.

Been running this now for 8 months and I have seen really good progress. Don't know if it is genetic but hitting my delts and calves twice a week for such limited volume has made them blow up. Also really good arm gains. Chest not so much but I always had a stubborn chest. But I have gotten an inch wider around the delts and 3 inches slimmer by the waist. I can now wear shirts that actually grip my arms and delts but are loose around the waist.

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  1. 2 weeks ago
    Anonymous

    Witnessed and good post.

  2. 2 weeks ago
    Anonymous

    >one set of direct tricep work
    >no cable laterals
    i dont really watch this guy a lot because i think he's boring but i really doubt he made this program based on those two things

    • 2 weeks ago
      Anonymous

      Was due to me being in a home gym. He did actually suggest either cable laterals or machine laterals.

      Also no not one set for triceps. 35-45 total reps goal per session, which is about 3-4 sets, twice a week. Thats 8 sets a week for triceps you muppet.

      • 2 weeks ago
        Anonymous

        fair enough, you wrote it out like a moron

  3. 2 weeks ago
    Anonymous

    >He gives his programs out with rep targets say 30-40 reps
    >*proceeds to do 40 singles on bench*

  4. 2 weeks ago
    Anonymous

    >limited volume
    Volume = sets x reps by definition. 30-40 reps in once set is a similar volume to 3x10-15 (volume is 3x10 =30 to 3x15 = 45).
    >my delts and calves
    Delts and calves are predominantly type 1 fibers. Higher rep ranges while effectively loaded can be better for those muscle groups. You train type 2 fibers in those muscles if you go to failure anyways so it's not a problem as long as you're using at least 30-40% of 1RM.

    • 2 weeks ago
      Anonymous

      Are you a fricking moron? Its not one set, its 30-40 reps per session. Which will be usually 3-4 sets. How are some of you this low IQ it is baffling.

      • 2 weeks ago
        Anonymous

        Number of sets not specified = single 30-40 reps set.

  5. 2 weeks ago
    Anonymous

    What the frick is this gay shit? I'll give you mine.

    Day A
    Squat, light warm-up sets, 2 sets ramp-up in 5s and 3s, 1 set max in 5s, 6 sets deload in 3s, 5s and 7s
    Bench, same as above
    Rows, same as above
    Dips 3-5 sets AMRAP
    Curls, pick your favorite variant (I do pinwheel), 1 set warm-up, 3 sets as heavy as possible AMRAP, 1 set lighter AMRAP

    Day B
    OHP, medium weight, 3 set ramp-up to whatever you can do for 6 sets afterwards for 3-5-7 then 4-6-8 reps.
    Bench, same as above
    Diddie, conventional so no gay shit, light warm-up sets, 2 sets ramp-up to a max set of 5, then deload in 5kg increments for 6 sets of 3, last set is AMRAP.
    Decline sit-ups with weight on top of you 3-5 sets AMRAP
    Back hyper extensions, weighted 3-5 sets AMRAP

    Day C
    Front Squat, medium weight, 3 set ramp-up to whatever you can do for 6 sets afterwards for 3-5-7 then 4-6-8 reps.
    OHP, light warm-up sets, 2 sets ramp-up in 5s and 3s, 1 set max in 5s, 6 sets deload in 3s, 5s and 7s
    Sumo diddie, medium weight, same as front squat
    Pull-ups 3-5 sets AMRAP, no gay shit.
    Curls, pick your favorite variant (I do pinwheel), 1 set warm-up, 3 sets as heavy as possible AMRAP, 1 set lighter AMRAP

    • 2 weeks ago
      Anonymous

      Minimalism always leads to bullshit physiques in naturals. Its fricking pointless. Hurr I can bench 500 and bench 350 but my side delts are tiny and my forearms are sticks.

      • 2 weeks ago
        Anonymous

        You think dumb shit like lateral raises will give you big delts or what?

        • 2 weeks ago
          Anonymous

          I think every study shows your lateral delt barely gets stimulated by pressing movements so if your goal is big delts isolating the side delt is obligatory.

          Do you want to learn more?

          • 2 weeks ago
            Anonymous

            Not him but yes

            • 2 weeks ago
              Anonymous

              The deltoids are comprised of 3 heads. Compound pressing movements only really offer high stimulation to the front deltoid. As such focusing on compounds for hypertrophy is silly, goes against all rational thought patterns and is highly unscientific.

              Volume for shoulders needs to be spread across all three heads, so weekly volume needs to have 6-10 sets for fron delts, 6-10 for side delts and 6-10 for rear delts.

              HOWEVER. Front delts are almost as stimulated by incline bench press as they are by overhead press. This means a high percentage of your weekly volume for delts is already covered by benching. So direct shoulder pressing becomes less needed so can be programmed less per week.

              However isolations for side delts is needed as no compounds stimulate it effectively for growth. Lateral raises, upright rows being the highest stimulating ones.

              Rear delts can be mostly hit through rows. Rowing with flared elbows hits the rear delts as high as isolating them, so 45 degree cable rows with flare, or and kind or row or pulldown with flare with be counted in weekly rear delt volume.

              Would you like to know more?

              • 2 weeks ago
                Anonymous

                >Would you like to know more?
                Not that anon but yes
                I do Seated OHP, lat raises and machine reverse fly and my shoulders are tiny but that might just be a natty reality
                What you do for shouldies, anon?

              • 2 weeks ago
                Anonymous

                nta but personally I had 2 push days in a week where I'd do delts
                one day was chest focused, with seated ohp + db shoulder press + lat raises, and another was similar just ohp + db shoulder press + lat raises except I started with these exercises instead of chest so I could load more weight, for ohp I just did 5/3/1 rep scheme and added weight whenever shit felt lighter

              • 2 weeks ago
                Anonymous

                Side point but behind the neck press really does hit the side delt quite hard. My cable lateral raise reps dropped significantly when I switched from pressing in front of my face to performing it behind the neck.

              • 2 weeks ago
                Anonymous

                This is where we get into time management, volume load, systemic fatuige and isolation v compound.

                Yes BTN press ellicits more growth for the side delts than OHP, but not as much as lateral work done directly. It also is still mostly driven by the front delt and as that is the primary mover the rear delt never engages enough to fatuige before the front delt, making it a front delt exercise.

                Thinking about this logically, a narrower grip bench works triceps more than a wide grip bench, but it isn't gonna be a substitute for isolating the triceps nor will it stimulate as much growth as hitting it directly without relying on a pec dominant lift.

                Something similar would be chinups v curls. Curls offer far better stimualtion, lower systemic fatuige and don't interfere with back total volume like doing chins for biceps would.

                Now if you chose chins as your primary back movement on pullday, they sure the biceps then would get stimualted with less curls after. But if you want to really hit your upper back rather than your lats, its going to be sub optimal to chin rather than row, then just curl later for biceps.

                One of the big issues with modern lifters is no one actually takes responsibility for their own training. In the last 8 months I have read over 100 books on training and researched systems and looked at studied on fatuige and volume etc.

                If I hadn't id of been stuck asking people for routines because id never learn to think for myself.

    • 2 weeks ago
      As far as they will go but even farther

      Bb mogs you

      • 2 weeks ago
        Anonymous

        No doubt, I don't roid like a moron so autists on the internet will give me attention.

        The deltoids are comprised of 3 heads. Compound pressing movements only really offer high stimulation to the front deltoid. As such focusing on compounds for hypertrophy is silly, goes against all rational thought patterns and is highly unscientific.

        Volume for shoulders needs to be spread across all three heads, so weekly volume needs to have 6-10 sets for fron delts, 6-10 for side delts and 6-10 for rear delts.

        HOWEVER. Front delts are almost as stimulated by incline bench press as they are by overhead press. This means a high percentage of your weekly volume for delts is already covered by benching. So direct shoulder pressing becomes less needed so can be programmed less per week.

        However isolations for side delts is needed as no compounds stimulate it effectively for growth. Lateral raises, upright rows being the highest stimulating ones.

        Rear delts can be mostly hit through rows. Rowing with flared elbows hits the rear delts as high as isolating them, so 45 degree cable rows with flare, or and kind or row or pulldown with flare with be counted in weekly rear delt volume.

        Would you like to know more?

        >muh science
        Continue to do your junk volume exercises then.

        I think every study shows your lateral delt barely gets stimulated by pressing movements so if your goal is big delts isolating the side delt is obligatory.

        Do you want to learn more?

        Show me one single person that got big delts as a natty from doing that meme shit.

  6. 2 weeks ago
    Anonymous

    Checked

    >supinated curl
    Isn't that just what most people call "biceps curls"? Weird for him to use that wording. Yet he says "reverse curl" instead of "pronated curl". How odd

    • 2 weeks ago
      Anonymous

      Supinated curl is a curl where you supinate your forearm as you curl up the weight starting from neutral position

  7. 2 weeks ago
    Anonymous

    junkie

    this is why fitfluencers don't go away, people like you fall for every scam

  8. 2 weeks ago
    Anonymous

    Yeah cool and all but your weren't completely untrained. Any program would have got you good fastvgains because of your muscle memory.

    You already know how to train, you already have the mental capacity to push through and grind reps. Your muscles will still have retained almost all of the myonuclei that you gained from over 5 years ago.
    I'm in a similar boat. Trained for 5 years, then stopped and now training again. It's been 1.5 months and everything is growing on me like crazy. It's definitely not due to the program in on, it's just muscle memory

    • 2 weeks ago
      Anonymous

      Stopped for 5 years*

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