Workout Bros

[squatta_leader]

Ricky is just jelly that I got mod-repped again. Almost at 14k.

Prepare your angus.

Solid comeback Ricky, solid.

[ApatiK]

Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

Guess you don't know who Mark Rippetoe is, eh?

Haha of course I know him. His training routine was really popular back then.

[seanality]

What about this for a program.

Monday - Legs Heavy (Deadlifts or Squats)
Tuesday - Upper Body Heavy (Bench, Standing Military, Rows, etc.)
Wednesday - Off
Thursday - Hamstrings, Back, Biceps (Deadlifts)
Friday - Quads, Chest, Triceps, Shoulders (Squats)

been trying to figure out what kind of split I want to do with only 4 days of lifting a week.

This just looks unaesthetic to me on paper. If it were me doing a 4-day split separating power and hypertrophy days, I would do:

Lower body power
Upper body power
-Rest-
Lower body hypertrophy
Upper body hypertrophy

I would do what endo is saying, or just do a 5 day split where you can throw in two days of upper body hypertrophy in addition to the routine I just outlined.

this is basically the layout of layne nortan's phat routine. apparently I speak on deaf ears around this **** place

wow. relax.

I took the Layne Nortan program and tried to make it work as a 4 day split. I already said thank you for posting the link and I haven't left simplyshredded.com since.

[scorch-]

Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

I thought DOMS was entirely mental and not supposed to affect your workout at all.

[Rambizzle]

DOMS after leg day normally leaves me walking around like I was raped by a gorilla.

[endofOne]

Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

I thought DOMS was entirely mental and not supposed to affect your workout at all.

DOMS is believed to be caused by inflammation and slight micro-tears in the muscle fibers. Alot of people think it's due to lactic acid buildup during a workout but that's not the case. Always worse at the beginning of a new routine.

[ApatiK]

Layne's PHAT routine is awesome but I wouldn't recommend it to a beginner. Squatting/Deadlifting 2x a week = DOMS nightmare

I thought DOMS was entirely mental and not supposed to affect your workout at all.

DOMS is believed to be caused by inflammation and slight micro-tears in the muscle fibers. Alot of people think it's due to lactic acid buildup during a workout but that's not the case. Always worse at the beginning of a new routine.

Hmm I always thought it was lactic acid buildup. After legs day I would jog for like 15-20 mins to get blood flowing through my legs and reduce lactic acid and I would feel less DOMS the day after. It must have been in my head because your argument is indeed very logic.

[kirk]

Pretty sure the full underlying reason(s) for DOMS is fairly unknown.

[scorch-]

DOMS is not an issue if you go **** feral already you pussies.

[endofOne]

DOMS has never stopped me from working out. Only thing that has is joint pain but now I make sure I take fish oils and glucosamine to take care of that.