PHAT Training Programs
PHAT, Training Programs
Over PHAT1959

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	Corkey 108	0
	i'm over PHAT, ive tried it out for 4 weeks now and havent seen any real difference so im going back to normal Hypertrophy and starting this split: Monday - Chest, bi's, abs Tuesday - Legs Wednesday - Shoulders, Traps, Tri's, Abs Thursday - off Friday - Back, Traps, Abs Saturday - Arms Sunday - off What do you guys think?
	Mon, Feb 20 '12 at 10:01AM EST	Post 1 • IP

	IrishGymSheep 2,481	1
	Whole days for arms are a waste.
	Mon, Feb 20 '12 at 10:11AM EST	Post 2 • IP

	WaxyLizard 420	0
	Why are they a waste?
	Mon, Feb 20 '12 at 10:12AM EST	Post 3 • IP

	IrishGymSheep 2,481	0
	Your spending an entire day working on two of the smallest muscles in your body, they literally take up like 1/20th of your entire body. It would be worse than walking into the gym and just doing calves and traps. I use to do it a bit but if I did I made it an arm focused chest/back routine, lots of chinups, dips etc.
	Mon, Feb 20 '12 at 10:16AM EST	Post 4 • IP

	Corkey 108	0
	@Irish what do you think i could add into my arms day to make it count?
	Mon, Feb 20 '12 at 10:23AM EST	Post 5 • IP

	dwatson 6,012	2
	An entire arm day is not a waste Irish. They are the smallest muscle groups, yes. My arms lag therefore i work them on thier own day besides getting some work in on compound movements. PHAT is not a program designed for 4 weeks. This is a 8-10 week program and still you shouldn't be platueaing. I started PHAT 8 weeks ago and i've never been stronger in my life.
	Mon, Feb 20 '12 at 10:24AM EST	Post 6 • IP

	IrishGymSheep 2,481	0
	Stuff like dip, chin up supersets, weighted chins and dips, close grip pushups etc. Movements that have heavy arm involvement but also work other areas like chest and back. Strictly speaking it is a waste, your body could handle arms + something else but your strictly doing arms. Bodybuilding is about optimizing that's why you don't do Biceps on its own day or jsut have a single day for traps or forearms etc.
	Mon, Feb 20 '12 at 10:26AM EST	Post 7 • IP

Corkey 108

Quote:

Originally Posted by dwatson
An entire arm day is not a waste Irish. They are the smallest muscle groups, yes.

My arms lag therefore i work them on thier own day besides getting some work in on compound movements.

PHAT is not a program designed for 4 weeks. This is a 8-10 week program and still you shouldn't be platueaing. I started PHAT 8 weeks ago and i've never been stronger in my life.

i get what youre saying dude but im not enjoying it like at all... i know im not meant to have "fun" at gym but i usually enjoy a program because i feel it working hardcore which im not feeling with PHAT hey...

Quote:

Originally Posted by IrishGymSheep
Stuff like dip, chin up supersets, weighted chins and dips, close grip pushups etc. Movements that have heavy arm involvement but also work other areas like chest and back.

Strictly speaking it is a waste, your body could handle arms + something else but your strictly doing arms.

Bodybuilding is about optimizing that's why you don't do Biceps on its own day or jsut have a single day for traps or forearms etc.

so adding in dips and weighted dips for triceps with say a whole lotta supersets at the end... do you rate that would work out good?

Mon, Feb 20 '12 at 10:27AM EST

	IrishGymSheep 2,481	0
	Like if I was super worried about my arms lagging I would do. Shoulders/Arms Legs Chest/Back Rest Shoulders/Arms Legs Chest/Back You'd be hitting your arms pretty hard 4 times a week but you would also be getting in another big muscle group with them. For arm's yeah that's great personally I'v never met anyone who can't add quick mass to their arms by starting Serge Nubret style supersets (16 supersets done ina row no break) whatever it seems to do to the cells you see pretty instant results. Just really against a whole day for nothing but bicep and tricep.
	Mon, Feb 20 '12 at 10:29AM EST	Post 9 • IP

	dwatson 6,012	0
	Quote: Originally Posted by Corkey Quote: Originally Posted by dwatson An entire arm day is not a waste Irish. They are the smallest muscle groups, yes. My arms lag therefore i work them on thier own day besides getting some work in on compound movements. PHAT is not a program designed for 4 weeks. This is a 8-10 week program and still you shouldn't be platueaing. I started PHAT 8 weeks ago and i've never been stronger in my life. i get what youre saying dude but im not enjoying it like at all... i know im not meant to have "fun" at gym but i usually enjoy a program because i feel it working hardcore which im not feeling with PHAT hey... Quote: Originally Posted by IrishGymSheep Stuff like dip, chin up supersets, weighted chins and dips, close grip pushups etc. Movements that have heavy arm involvement but also work other areas like chest and back. Strictly speaking it is a waste, your body could handle arms + something else but your strictly doing arms. Bodybuilding is about optimizing that's why you don't do Biceps on its own day or jsut have a single day for traps or forearms etc. so adding in dips and weighted dips for triceps with say a whole lotta supersets at the end... do you rate that would work out good? Then what do you mean by its not working? Im curious to know what/how this isn't working for you.
	Mon, Feb 20 '12 at 10:29AM EST	Post 10 • IP

	dwatson 6,012	0
	Quote: Originally Posted by IrishGymSheep Like if I was super worried about my arms lagging I would do. Shoulders/Arms Legs Chest/Back Rest Shoulders/Arms Legs Chest/Back You'd be hitting your arms pretty hard 4 times a week but you would also be getting in another big muscle group with them. For arm's yeah that's great personally I'v never met anyone who can't add quick mass to their arms by starting Serge Nubret style supersets (16 supersets done ina row no break) whatever it seems to do to the cells you see pretty instant results. Just really against a whole day for nothing but bicep and tricep. I read another great article talking about FST-7 last night. Im going to run this for 6-8 weeks and re measure, then give what you said a shot. For the 16 supersets, are they the same Bi/Tri Exercise, or is is 4 different exercises of 3 sets for each
	Mon, Feb 20 '12 at 10:31AM EST	Post 11 • IP

	IrishGymSheep 2,481	0
	Same exercise, you want no real rest so if you were switching exercise it would take more time.
	Mon, Feb 20 '12 at 10:32AM EST	Post 12 • IP

	Corkey 108	0
	Quote: Originally Posted by dwatson Then what do you mean by its not working? Im curious to know what/how this isn't working for you. what i mean is im not seeing any major improvements... my DB chest press has gone up 1kg on hyper days sorta thing...
	Mon, Feb 20 '12 at 10:32AM EST	Post 13 • IP

	dwatson 6,012	0
	1kg = 2lbs, didn't know it could go up by 2lbs lol What is your diet like? (Honestly im really curious bc i haven't had 1 person i know tell me PHAT didn't do anything for them.)
	Mon, Feb 20 '12 at 10:34AM EST	Post 14 • IP

	Corkey 108	0
	i cant control my diet 100% as im still with my parents and just turned 16 so im not really independant yet... my sample diet is usually: meal 1: 6 Weetbix with small amount of sugar on with a cup of yogurt Meal 2: 300g's yogurt with fruit(banana/mango) meal 3(PreWO): Fried eggs on toast meal 4(PostWO): Whey protein concentrate shake meal 5: whatever my mom cooks lol meal 6: a cup of cottage cheese/whey protein shake
	Mon, Feb 20 '12 at 10:40AM EST	Post 15 • IP

	Corkey 108	0
	i cant control my diet 100% as im still with my parents and just turned 16 so im not really independant yet... my sample diet is usually: meal 1: 6 Weetbix with small amount of sugar on with a cup of yogurt Meal 2: 300g's yogurt with fruit(banana/mango) meal 3(PreWO): Fried eggs on toast meal 4(PostWO): Whey protein concentrate shake meal 5: whatever my mom cooks lol meal 6: a cup of cottage cheese/whey protein shake
	Mon, Feb 20 '12 at 10:40AM EST	Post 16 • IP

	dwatson 6,012	1
	You need to write down your macros and then i'll be able to help better. I can tell you already your not getting enough food to gain muscle, especially for your age. Your metabolism is going to be faster then ever bud. Take the time to write down your protein/carbs/fats/calories for the day and let me know. Its not the workout thats going to get you big, its the diet man.
	Mon, Feb 20 '12 at 10:46AM EST	Post 17 • IP

	Corkey 108	0
	macros? i'll get down with that and let you know... thanks a lot man
	Mon, Feb 20 '12 at 10:47AM EST	Post 18 • IP

	dwatson 6,012	0
	Macro nutrition is looking at you caloric intake from the perspective of protein, carbohydrates and fats. Different goals require different macro numbers, as well as different people have different macros to fulfill their fitness needs. This is opposed to micro nutrition that keeps track of vitamins, minerals, amino acids, etc. But once you have them figured out, post back
	Mon, Feb 20 '12 at 10:53AM EST	Post 19 • IP

	Corkey 108	0
	and how would you calculate all that? just from looking at the nutritional information on the back of the pack?
	Mon, Feb 20 '12 at 10:55AM EST	Post 20 • IP

	haole 402	0
	Quote: Originally Posted by Corkey and how would you calculate all that? just from looking at the nutritional information on the back of the pack? yes, or use a calorie counter like myfitnesspal...it makes it so much easier to track everything.
	Mon, Feb 20 '12 at 10:57AM EST	Post 21 • IP

	dwatson 6,012	0
	Quote: Originally Posted by haole Quote: Originally Posted by Corkey and how would you calculate all that? just from looking at the nutritional information on the back of the pack? yes, or use a calorie counter like myfitnesspal...it makes it so much easier to track everything. Calorie counter is close, but i look on the back of them all.
	Mon, Feb 20 '12 at 11:20AM EST	Post 22 • IP

	Zwalk 684	1
	Your arms will get hit better with compound movements found in other major muscle group exercises combined with separate isolation exercises as Irish said. Or thats my experience.
	Mon, Feb 20 '12 at 11:39AM EST	Post 23 • IP

	dwatson 6,012	0
	Quote: Originally Posted by Zwalk Your arms will get hit better with compound movements found in other major muscle group exercises combined with separate isolation exercises as Irish said. Or thats my experience. Thats not my experience lol Hence i've added a new arm day.
	Mon, Feb 20 '12 at 11:41AM EST	Post 24 • IP

	Zwalk 684	0
	Quote: Originally Posted by dwatson Quote: Originally Posted by Zwalk Your arms will get hit better with compound movements found in other major muscle group exercises combined with separate isolation exercises as Irish said. Or thats my experience. Thats not my experience lol Hence i've added a new arm day. DIfferent shit works for different people I suppose. I think superset always do my biceps the best. Is anyone else quitting PHAT? I'm still doing it, I cant say I'm seeing too many gains yet...but I'm trying to keep at it and I like having 6 workouts a week haha
	Mon, Feb 20 '12 at 11:44AM EST	Post 25 • IP

	dwatson 6,012	1
	I'll post my progress from week 1 until now (Day 1): Week 1: Barbell Row (3-5) : 185, 190, 185 Weighted Pull Ups (6-10) : BW, BW, BW Rack Chins (6-10) : BW+10 (2 sets) Dumbbell Press (3-5) : 95 (3 sets) Weighted Dips (6-10) : BW + 45 (3 sets) DB shoulder Press (6-10) : 50x5 (3 sets) Cambered Bar Curls (6-10) : 85,90,90 Skull Crushers (6-10) : EZ bar + 30 Current: Barbell Row (3-5) : 205, 215, 225 Weighted Pull Ups (6-10) : BW+25 (3 sets) Rack Chins (6-10) : BW+45 (3 sets) Dumbbell Press (3-5) : 110's, 110's, 115 Weighted Dips (6-10) : BW + 90 (3 sets) DB shoulder Press (6-10) : 65, 65, 70 Spider Curls (6-10) : 30's (3 sets) DB Preacher Curl (6-8) : 35's (3 sets) Skull Crushers (6-10) : EZ + 45's *Note: Arms, are 3 secs down and squeeze at the top. This is just for Day 1. Everything else is going just as good.
	Mon, Feb 20 '12 at 11:53AM EST	Post 26 • IP

	PittMuscle 906	2
	Quote: Originally Posted by dwatson I'll post my progress from week 1 until now (Day 1): Week 1: Barbell Row (3-5) : 185, 190, 185 Weighted Pull Ups (6-10) : BW, BW, BW Rack Chins (6-10) : BW+10 (2 sets) Dumbbell Press (3-5) : 95 (3 sets) Weighted Dips (6-10) : BW + 45 (3 sets) DB shoulder Press (6-10) : 50x5 (3 sets) Cambered Bar Curls (6-10) : 85,90,90 Skull Crushers (6-10) : EZ bar + 30 Current: Barbell Row (3-5) : 205, 215, 225 Weighted Pull Ups (6-10) : BW+25 (3 sets) Rack Chins (6-10) : BW+45 (3 sets) Dumbbell Press (3-5) : 110's, 110's, 115 Weighted Dips (6-10) : BW + 90 (3 sets) DB shoulder Press (6-10) : 65, 65, 70 Spider Curls (6-10) : 30's (3 sets) DB Preacher Curl (6-8) : 35's (3 sets) Skull Crushers (6-10) : EZ + 45's *Note: Arms, are 3 secs down and squeeze at the top. This is just for Day 1. Everything else is going just as good. Good shit dude! I'm so ready to start PHAT myself. And Corkey, like they've already mentioned you're definitely not eating enough. If you follow this routine correctly there's and eat right there's no way that SOME aspect of it isn't working for you. You'd be surprised how much your nutrition is lacking when you finally count everything up for the first time. I know mine was when I started.
	Mon, Feb 20 '12 at 12:20PM EST	Post 27 • IP

	dolby995 13	2
	hey dwatson, literally just started PHAT last week. looking to make similar gains to yourself. How long you gonna carry on with it for?
	Mon, Feb 20 '12 at 12:50PM EST	Post 28 • IP

	dwatson 6,012	0
	Quote: Originally Posted by dolby995 hey dwatson, literally just started PHAT last week. looking to make similar gains to yourself. How long you gonna carry on with it for? A better answer would be idk when im going to get off it. The nice thing about PHAT, is its virtually impossible to plateau. There is so many different ways to incorporate the idea behind it. Layne hit it dead on with this one. Im on week 9 i believe, with 1 week as a rest week. With a fine tuned diet, hitting your macros, you should be happy with the results you will see. Let me know if you have any questions.
	Mon, Feb 20 '12 at 12:54PM EST	Post 29 • IP

	dolby995 13	0
	yea ive really sorted my diet out over the last month, and with startin this im feeling good right now ha. Was really feeling it on my body all over by day 5 last week, can only be a good thing...
	Mon, Feb 20 '12 at 1:06PM EST	Post 30 • IP

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