Bodybuilding Forums

ScottMc78 wrote:Only one problem i have with 3.1

The time i train after my work the gym i use gets extremely busy, so likes of shoulders days when im doing the overhead presses to basically do lat raises going to need to keep dumbells close to me so someone else doesnt grab them. Thing is Chest days supersetting Bench Press and Pec Deck, Way my gym is set its spread over three rooms so pec deck and bench press in two different rooms, so soon as i do my first set of bench press and go to pec deck the bench will have some other on it and working away or vice versa.

So basically ive wrote my programme out to do the three sets on bench press then three pec deck no supersetting, now i know this could still work and can still build but dont think have the same effect as supersetting them.

Did also have the thinking just do dumbell flyes instead of pec deck and do it on the bench but want to try and keep the exercises the same so thats why changed the chest way a bit. Shame though as i feel my chest is lagging behind other body parts and needs a good kick in the pecs. See how it works over time.

Useless info rant over lol

The only problem with dumbell flies over pec dec is that there is no PCP. I have the same problem in my gym though, just 1 pec dec and it's a noticeable walk from the bench press, so I guess the only option is to leave a towel over the bench press or use a training partner to hold people off for a bit. Else you can just ask to work in with people and hope they help you quickly change the weight disks so you keep on track.

If there's a cable machine nearby, you can do flat bench cable flies which is very similar to the pec deck. You can even go incline if you want to work your upper chest because as I see in Mark's program, there's not a lot of upper chest work, or any at all. Gotta switch up the exercises.

Now that I have a closer look at 3.1 program it does look awfully like TA 2.0. How is everyone finding TA 3.1 so far? I sure got used to training whole body in 1 day, gonna create some confusion for me at gym when I switch back @@

beow2k5 wrote:Now that I have a closer look at 3.1 program it does look awfully like TA 2.0. How is everyone finding TA 3.1 so far? I sure got used to training whole body in 1 day, gonna create some confusion for me at gym when I switch back @@

I'm two days in, and not minding it at all. It takes much less time, now that he's listed the rest time after each set out; and a bit of exercise every day seems to help mental clarity.

triple wrote:

beow2k5 wrote:Now that I have a closer look at 3.1 program it does look awfully like TA 2.0. How is everyone finding TA 3.1 so far? I sure got used to training whole body in 1 day, gonna create some confusion for me at gym when I switch back @@

I'm two days in, and not minding it at all. It takes much less time, now that he's listed the rest time after each set out; and a bit of exercise every day seems to help mental clarity.[/quote

Yeah I know. I was a bit confused when I left the gym 20 mins earlier than usual.

I'm a day behind you all due to RL obligations. I honestly couldn't feel my shoulders last night for a while. As in they were that trashed.

Looking forward to today's leg workout for the most part, apart from having to adapt leg press because I don't have anything at work to do that with.

The upside is that my gym re-opens next week and then it's business as usual.... albeit with a new program!

So far, I'm impressed with the layout of the new volume cycle - especially after getting to do a day's worth and not just trying to estimate the work via the printed sheet.

AWeichel wrote:I'm a day behind you all due to RL obligations. I honestly couldn't feel my shoulders last night for a while. As in they were that trashed.

Looking forward to today's leg workout for the most part, apart from having to adapt leg press because I don't have anything at work to do that with.

The upside is that my gym re-opens next week and then it's business as usual.... albeit with a new program!

So far, I'm impressed with the layout of the new volume cycle - especially after getting to do a day's worth and not just trying to estimate the work via the printed sheet.

The leg workout kicks ass. I'm still shaking from yesterday. I'm really enjoying 3.1 better than 3.0.

richard-a wrote:THT 2.0 was by far the best programme I ever did so seeing the new article reminded me of that. I'm probably going to stick with 2.0 simply because the results I got from that I cannot argue with. I think to answer the "which version is best" question is simple, a bit of variety will do you no harm. As long as you follow the progressive overload principle and stick with a programme for 10 weeks so that progressive overload has time to deliver you results then you'll be fine.

I'm think you're completely right; the difference in the workouts are minor tweaks, and at most one might give you, oh, a 10% or 5% increase over the other.

Still, 3.1 is far, far better/more enjoyable than 2.0 in my opinion (and I loved 2.0). I just finished day 4, and - wow, doing the exercises he has listed with the rest times and order in 3.1 feels far, far better (in the masochistic annihilate-the-weights way) than 2.0 did. Too early to tell how it compares in gains, but the workouts are a lot more enjoyable.

Something interesting is happening with these exercises too; I've been doing 3.0 for a bit before this, and 2.0 for over a year before that, so I should be in decent shape. Still, after day 1 (shoulders) and day 2 (legs), for whatever reason my back was quite - muscularly, in the good way - sore for day 3 (chest and abs). Also, I haven't done a single wrist curl, yet my forearms are incredibly sore all over by today (day 4 - back and biceps).

jdorais wrote:The leg workout kicks ass. I'm still shaking from yesterday. I'm really enjoying 3.1 better than 3.0.

It's amazing how much more fully it hits your legs to do 2 sets of squats, then leg presses (as opposed to 4 of leg presses or squats) - forcing me to walk sideways down the stairs since tuesday from soreness

One thing that is odd about 3.1 though is that on day 4, he has us doing back before biceps. Usually, people say to do something like biceps first; then they're tired before starting on the back, and doing the back gives them extra stimulation, causing more growth. Hmm...

If you do Biceps first, you'll be weaker on your Back exercises. What you're saying is a sort of Pre-Exhaust method, but it would to be taxing doing it with against a bodypart. Think of Back as a 'compound' bodypart and Biceps as an 'isolation' one. You don't want to do one before the other with that much amount of volume.

Zero wrote:If you do Biceps first, you'll be weaker on your Back exercises. What you're saying is a sort of Pre-Exhaust method, but it would to be taxing doing it with against a bodypart. Think of Back as a 'compound' bodypart and Biceps as an 'isolation' one. You don't want to do one before the other with that much amount of volume.

Then again, if you do back first, you're considerably weaker for biceps... at least I was down about 10% on all my biceps exercises from 3.0. That makes sense though, perhaps - a harder back workout with a weaker bicep workout should release more hormone and stimulate more overall growth than vice versa, as the biceps are about the size of an orange and the back is about the size of an orange... tree.