Program shopping, recommendations welcome

milkman21 · 05-21-2006, 04:55 PM

I just completed CW's Next Frontier program. I'm 22 years old, 6'3", 187 lbs, probably a bit under 10%BF... so I need to gain some LBM. I'd say I'm half-way between an ectomorph and a mesomorph, since I have long limbs, large chest, long torso, and broad shoulders (Michael Phelps-type physique). I also have a very fast metabolism.

I'm looking for a hypertrophy-focused program, and I'd like at least 4 days/week program if possible (since I'm kind of anti-cardio at this point). I might just put together my own program, probably a push/pull split, but I figured I'd check here first to see if there were any solid recommendations.

kjcreigh · 05-21-2006, 07:53 PM

Get the NROL and do the Hypertrophy routines. You can do them 4 days per week and they are reputable.
-Kevin

Esteban · 05-21-2006, 10:33 PM

What about "The Muscle Prescription", by this forum's own Bill Hartman and Adam Campbell?

http://www.musclestuff.com/mefimupr.html

milkman21 · 05-21-2006, 10:46 PM

I appreciate the advice so far, but I'm actually looking for something that's free

Here's a program I've assembled so far. I took some ideas from The Waterbury Method combined with some concepts from CT's Game Plan.

Comments, por favor?

2006 Summer Workout 1.xls

Cynic · 05-22-2006, 03:38 AM

Between Pull-ups, BB Curls (Wide) and Supinated BO Rows, you're going to be blasting your biceps pretty fiercly.

And you intend to do two sets of squats on Friday? Is that wise?

Also, I'm not clear as to why your 4xNs are going down in volume (from 4x6 in W1 to 4x4 in W3) as the weeks progress, but your weight stays the same and at the same time your 10xN increase from 10x3 to 10x5.

steelerfan · 05-22-2006, 07:04 AM

Milk

If your looking for pure astetics then I would look at CT's more recent plan HSS-100 ... The plan you reference was from 2003.. It is a body part split though per se a bodybuilding type routine...You could even use his training log on T-nation as reference on how he used it..

Kevin Larrabee · 05-22-2006, 07:27 AM

How were your results with CW's Next frontier?

milkman21 · 05-22-2006, 08:57 AM

Kevin - results were so-so. I'd say really good for the first 6 weeks or so, then they really leveled off during the last two weeks (all doubles). I might not have eaten enough, though I was eating 4600 calories/day on doubles days.

Cynic and Steeler - thanks for the advice, I'll take a look at CT's program.

austintwo · 05-22-2006, 01:27 PM

Try Craig Ballantyne's "Barely LEgal" - free on mensfitness.com if it is not on the workout summary page here. Designed for four weeks, but many have used it for eight with continuing results throughout. 4-day split, sounds perfect for what you're attempting. Also consider doing Ian King's Limping Legs and Super Strength programs simultaneously (as he recomennds) - that would also be a perfect 4-day split - links found on workout pushpin on the site here).

Good luck!