Results 1 to 3 of 3

Thread: 12 week program?

  1. #1
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172

    12 week program?

    Anyone have a good 12 week program?

    I plan on bulking come the first of the year and I've read about the 12 week program before but can't quite remember how sets/reps/# of exercises per bodypart go...

    I believe it goes Hypertropy -4 weeks/ Strength -4 weeks/ Power -4weeks...

    Hypertrophy being in the 10-12 rep range, Strength in the 6-8 rep range, and Power in the 1-3 rep range.

    As I said, I'm not completely sure about all this which is why I'm asking. I DO prefer pretty high volume workouts so loading on the sets is no problem for me as when I bulk it's difficult for me to overtrain because I easily consume the required calories and I make sure I get plenty of sleep.

    Well, any comments/suggestions are greatly appreciated. Thanks.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #2
    permanently bulking Titanium_Jim's Avatar
    Join Date
    Oct 2004
    Location
    Mesa, AZ
    Posts
    1,777
    I'm no expert, but it sounds good to me. If you do it, let us know how it goes.
    "I would have had sex with a pornstar, slapped a bitch and stole someone's dog." - deeder
    "Ever heard the term "screwing like rabbits? There's a reason it came about, and it has nothing to do with putting up drywall." - mrelwooddowd
    "If you are looking for a workout that will make you sore, you need to reassess your priorities, and perhaps look for an S&M club in your area." - Paul Stagg
    "I do encourage that people laugh at the fact I've put ass creme on my face." - Rock Steady
    "I look like a condom full of walnuts." - Risk10k
    "...the mothers would hang out of the window to get a piece of my little peanut ass and my bronzelike skin." - Rock

  3. #3
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,668
    What is your goal?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •