H&F Program Compilation

pekipom

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ops my bad.
so would it be great if i just do the main 4 SLs and not other isolations? for now?

hey the program is pretty simple. just start light and increase 2.5kg per exercise every workout. at the starting you probably will have enough strength left after the whole routine so you can throw in isolations if you want. just make sure you don't compromise the main exercises

at the later stage, probably won't be able to do even if you want:s22:
 

kaixax555

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hey the program is pretty simple. just start light and increase 2.5kg per exercise every workout. at the starting you probably will have enough strength left after the whole routine so you can throw in isolations if you want. just make sure you don't compromise the main exercises

at the later stage, probably won't be able to do even if you want:s22:

ya i think later will be sho tired can forget about isolation le :(
 

crandfs

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OIC, thanks for enlightening. I'm gonna try it starting tomorrow.
 
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Wathen

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hey TS, i was wondering if i could still follow your ss guide in the first post if i had trained too much chest and little back muscles in the past?

That is to say my chest is bigger than my back muscles because i stupidly didnt train my back muscles in the past
 

sashaBEAR

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Can the SLs be considered full body workout?
Would it be better if i follow the SLs instead of my current splits?
 

rundymc

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It's full body (obviously, lol). It's the definition of full body.

If you're progressing on your routine, stick with it. The most important thing is trying to push more weight more times week in and outl
 

sazuro

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hey TS, i was wondering if i could still follow your ss guide in the first post if i had trained too much chest and little back muscles in the past?

That is to say my chest is bigger than my back muscles because i stupidly didnt train my back muscles in the past

As long as you're still progressing on SS (lifts are increasing), I would suggest sticking to it. Just focus on getting your lifts up, and your back will grow. Rows/Deadlifts/Pullups are your best friends. And of course, EAT.

Don't fix something if it isn't broken.
HOWEVER, if your lifts have stalled then it might be another scenario.

Can the SLs be considered full body workout?
Would it be better if i follow the SLs instead of my current splits?

Your current split is the one on page 1 of your thread right?

If its just to get bigger and stronger, the mirror and your lifts are a good judgment.

As long as you seem to look bigger, and your lifts are progressing, you're obviously doing something right.

As bear said in the other thread, doing a sh*t routine with heavy intensity is far more effective than doing a prescribed routine with a lack of intensity.
 

sashaBEAR

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It's full body (obviously, lol). It's the definition of full body.

If you're progressing on your routine, stick with it. The most important thing is trying to push more weight more times week in and outl

Ah, okay.
Got you but week in week out means?
 

sashaBEAR

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Your current split is the one on page 1 of your thread right?

If its just to get bigger and stronger, the mirror and your lifts are a good judgment.

As long as you seem to look bigger, and your lifts are progressing, you're obviously doing something right.

As bear said in the other thread, doing a sh*t routine with heavy intensity is far more effective than doing a prescribed routine with a lack of intensity.
Ok thanks :)
Haha sounds fine then
 

Wathen

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I want to ask if it is okay to run or use HIIT on rest days to build up my stamina for my napfa test? I hope to run 2.4km under 12mins
 

galapogos

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I want to ask if it is okay to run or use HIIT on rest days to build up my stamina for my napfa test? I hope to run 2.4km under 12mins

Yes.

Getting under 12min is frankly not very hard unless you're extremely obese or 80 years old.
 

Wathen

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Yes.

Getting under 12min is frankly not very hard unless you're extremely obese or 80 years old.

Thank you for answering! i want to ask about warm downs as well, after doing the basic SS, do you guys warm down by running for 5 mins or stretching or just walk out of the gym?
 

galapogos

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Actually you can just add the HIIT after your strength training.
 

sashaBEAR

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How does thrusters sound after your SLs? Think its gonna be so draining
 
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