great program thats been working for me

[supersaiyanjason]

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

 

[Warboss Alex]

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.

 

[spesmilitis]

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?

 

[wolf116]

http://www.ironaddicts.com/forums/

He has similar views as WBA

 

[Quagmire911]

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?

You kidding? I've linked to his site in your journal at least a couple of times...

 

[wolf116]

Actually I think spes knows about his site but like me knows nothing about the background of the individual.

 

[spesmilitis]

^^^^^^
Yeah

 

[Quagmire911]

^^^^^^
Yeah

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

 

[spesmilitis]

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.

 

[Quiksilver]

I am still a bit jealous of those who get to learn this stuff in their teens.

By the way, call him wesley, not IA.

 

[Quagmire911]

By the way, call him wesley, not IA.

x2

 

[spesmilitis]

*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?

 

[Throttle]

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]

 

[int3l]

so it rotates every week? like ABA?

 

[supersaiyanjason]

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.

 

[tj]

Damn, that looks awesome. I love this freakin board. Nice work bro!