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Alister Hill
Alister Hill

Hi Andy,
I recently “read” (am still digesting) your new training pyramid. Definitely the best purchase of my training life.

However, I am wondering what your thoughts would be on utilising myoreps for the accesories on this (and other similar) routines? They seem to be very popular vs straight sets.

Andy Morgan
Andy Morgan

Hi Alister, thank you for getting the book.

We have this covered in the book. Have a read of the “Drop Sets and Rest-Pause Sets” section of the “Rest Periods” chapter. (Myo-reps is kind of a brand name, rest-pause training is the generic, commonly used name.)

Gavin
Gavin

Hello!
I have a 1 week holiday planned in a couple weeks and I was wondering whether it would be worth ramping up intensity/volume the week before I go on holiday. Or should I just train as normal, take the week off, and jump back on the program with a 1/2 week lag and continue?
Many thanks!

Andy Morgan
Andy Morgan

Just train as normal prior, if you have access to a gym while away, do what you can, then just pick things up when coming back. No need to adjust things.

Stephen
Stephen

Hi Andy. In relation to warming up or stretching before any of your workouts. Should I stretch any muscle before working out? Or should I just do some light warm up reps of an exercise I am doing. Appreciate your help. Thanks alot

Andy Morgan
Andy Morgan

Hi Stephen,
I have a guide to warming up here: How to Warm Up for Strength Training.

Lukas
Lukas

Hi Andy,

first of all, thank you for the free content you‘re sharing with us! Really appreciate that!

I‘ve got two questions:

1. I wonder why I should do „wt back extensions“ on day 5? Isn‘t it enough volume for lower back (and hammies) if I do a DL variant and a HH variant (let‘s say GHR or hip thrusts) on lower body days? Could I replace the wt back extensions with close grip cable rows (maybe bent and extend the upper body to some degree to engage the lower back)?

2. What’s your opinion on replacing the LP variant with BB squats (in this case I would do them first, prior to the HH variant) and leg extensions with LP on day 3? Given that I can recover from that. I‘m not a big fan of leg extensions tbh.

Andy Morgan
Andy Morgan

Hi Lukas,
1. Sure, could be. This is just a recommended start point from which to adjust, after all, depending on your individual response and needs.
I’d stick with the back extensions as the moment arm position is going to make incremental loading much harder if you attempt to do it with a cable row.

2. Feel free to swap things around in any way you wish as long as you have reason to do so and can recover and progress.

Brian Phillips
Brian Phillips

I just thought I would let you know your post says for SL variant day 1 3×8-12, but the book and your phone chart both say SL variant day 1 3×6-8. Which is it? Also, thanks for the recommendations on rear lunges. That helped resolve my knee pain. Had patellar tendonitis before, and the lunges are really hard to keep from controlling the front toe position going forward. But backward, it is fixed. Closed chain exercises FTW!

Andy Morgan
Andy Morgan

The book is correct. Thank you for pointing that out, Brian. I’ve fixed the article now.

Also, glad to hear!

MD
MD

Hi Andy,

I’ve just read the book. First of all, a huge thank you for the amazing job! Has really helped me. I do have some questions though, that I hope you will answer.

1: I’m coming from Starting Strength, I’m considering starting on the Intermediate BB sample program – just as a start. Do you think this would be a fine place to start, or should I go with the novice program instead?

2: You mention in the book, that if it’s an aggressive cut, you recommend to switch it program to a level down. Do you consider a 500 deficit an aggressive cut?

3: Is it fine to do the same exercise two times a week, or would it be better to maybe switch it up?

4: Would it be better to use another exercise (personal preference would be to use the Back Extension)?

Even though I have personal preferences for some of the things, I would be willing to sacrifice that, if the alternative is better.

Thanks.

Andy Morgan
Andy Morgan

Hi MD,

Thanks for the questions and for getting the book.

1. Depends how advanced you are after coming off of Starting Strength. If unsure, consider starting with the Novice Bodybuilding Program and moving to this intermediate one.

2. You’ll see that this is at the lower end of the fat-loss rate guidelines and isn’t considered aggressive.

3. Fine and actually advisable if you’re getting used to the form as you’ll likely progress better with fewer exercises. (Related: A Guide to Exercise Selection When You Don’t Have Access to a Coach.)

4. Either way is fine.

You’ll see I modified your questions. You broke the brevity rule, so instead of deleting your comment (like I commonly do), I shortened your questions for other readers and answered this one time.

If you have further questions about book-specific content (outside the context of the sample articles), please hit us up on the book’s support page so that other people reading will find the answers relevant. Thank you.

Daniel Weeks
Daniel Weeks

Hey Andy, love the books! Re. Intermediate BB program, I’ve played around with it and wondered re. Day 1 if Highbar Squat followed by Traditional Deadlift is appropriate or if Deadlift should be dedicated to another day and instead do RDL after Squat? Thanks again! Cheers, Dan

Andy Morgan
Andy Morgan

If you find that you can progress better and recover, then please feel free to swap things around as you like. However, to those that don’t have good data to confirm that, I’d suggest you go with what we’ve written. An unusual level of soreness for the first time you try any new workout/exercise is normal, so don’t jump to any conclusions based on that.

Fernando Schamber
Fernando Schamber

Hi Andy!!
1) Do you add or change something for a women?

2) how you count the training volume for bíceps or triceps when you do vertical pull or horizontal/vertical push?

3) When you do a vertical push like military press, you count the set for a shoulder Andrés Chest too? Why?

Sorry for my English, i am from Argentina. Thanks for your time!!

Andy Morgan
Andy Morgan

Hi Fernando,
1) No, but any individual can have specific needs and goals which would mean adjusting the template.
2) I count it as half.
3) I don’t understand this question, can you rephrase it?

Fernando
Fernando

Hi Andy!

Thank you for your work. It is very clear, concise and helpful.

I was wondering what the ideal numer of sets and at which RPE would be ideal for Chest and Calfs (my two weakest parts)? I don´t mind spending an extra 15 minutes in the gym if more volume is going to help and not be counterproductive.

In addition, if you think I could add more sets, how exactly would you add them to this program?

Thank you in advance!

Best,
Fernando

Andy Morgan
Andy Morgan

Hi Fernando, have a read of my program building guide.

fernando
fernando

Thank you Andy! Will read that right now.

Best,
Fernando

Anton Golikov
Anton Golikov

So this program is for 5-days in the row training, with rest only during weekend?

Andy Morgan
Andy Morgan

Inserting a day of rest so that you have no more than three sessions back to back would likely help with recovery and thus work a little better.

João Pedro
João Pedro

Hey Andy. Are the side delts stimulated enough in this routine without the need for isolations?

Andy Morgan
Andy Morgan

We’ll have an article on that soon. But basically, yes. 🙂

Ryan
Ryan

The book mentions that the sample programs are available for purchase in the gravitus app but I see no way to do this from the app or anywhere else. Also what would be recommended substitutes for face pulls and flys? Thanks.

Andy Morgan
Andy Morgan

Bent over DB reverse flyes would work.

No idea on the app. Ryan, haven’t used it. This is Eric’s baby. (I personally like a pen and paper and then transfer it to a spreadsheet at the end of my training week cause I spend too much bloody time on my phone already. I can understand the appeal though.)

Here’s the support email address: info@gravitus.com

Ryan
Ryan

Bent over reverse flys would replace both face pulls and flys?

Andy Morgan
Andy Morgan

Ah, sorry for missing that. The flys don’t have any obvious replacement I can think of, but you can use dumbbells or cables which every gym should have.

Arturo Murcia
Arturo Murcia

Hello Andy,

Great job. I’ve read completely both books .Inspiring 🙂

I have a doubt analyzing the intermediate routine.

1- I’ve been training for 10 years, with great visual results ( big and shredded), but low strength. No evolution in the 2-3 last years . I’m used to more series ( more than 20 per muscle) and less intensitity ( 10 -12 )- I’m totally conviced to vary the intensity as you state in your book, however, Should I stick to intermediate or to upgrade to advanced ( in sets per muscle)?

2 – Getting into detail, your routine has a lot of middle shoulder work, but mostly secondary . Would it be usefull to add lateral raises?

Many thanks . Willing to change my mindset and achieve new objectives 🙂

BR from Spain 🙂

Andy Morgan
Andy Morgan

Hi Arturo,
1. Have a read of this: How to Break Training Plateaus.
2. For the vast majority of people it’s not necessary.

Julian
Julian

Hi,

For the triceps I always did tricep dips instead of an isolation excersice on the previous routine. I’m planning to do the same on this routine. Would this reduce the progression rate of other muscle groups?

Andy Morgan
Andy Morgan

It could go one of three ways: work better, work the same, work less well.

The purpose of our training is to give the body enough stimulus to grow and recover. If we do too much, we can fail to recover; if the volume isn’t sufficient, we won’t progress as well as we otherwise could (or at all). With the dips you have overlap to consider with the shoulders and chest. The only way to know is to try and see.

Ryan
Ryan

Love the books. Bought them a few years ago and rereading them now after the updates. Do you have excel templates we can use to track our progress?

Andy Morgan
Andy Morgan

Hi Ryan, thank you. We don’t.

Jeff
Jeff

Hi Andy,

I’ve been doing this program for 7 weeks with 1 week of deload (4th week) and the results were great. How long do you recommend I continue doing program? or Should I change the exercises and keep the same sets/reps/RPE?

Thanks again for sharing your knowledge!

Thanks in advance!

Andy Morgan
Andy Morgan

For as long as things keep working! 🙂

mohd
mohd

hello andy 🙂 first i wanna thank for this site , learned a lot from it 🙂 anyway my question as an intermediate do you think this split (upper,lower,ppl) is the best option ? cause i was thinking abt a days split kind similar to this its like this : upper , lower . chest&back, legs , shoulder and arms . in your opinion can this one work or the one you recommnds is better ?
many thanks in advance 🙂
P.S sorry for bad English

Andy Morgan
Andy Morgan

Hi Mohd,
This split is just one of many options. The start of our How to Build Training Programs guide covers other options and considerations at the start.

mohd
mohd

thnx man really appreciate your answer 🙂 but just to make it clear, in your opinion is there any advantages / disadvantages to do upper,lower,ppl OR upper,lower , chest&back , legs , arms and shoulders ?
many many thanks in advance and sorry if im repeating myself here

Andy Morgan
Andy Morgan

They’re quite similar, but I probably wouldn’t dedicate a day to arms and shoulders.

gustavo
gustavo

Hello! I have a herniated disc of the lumbar spine l3. Can I do squatting and deadlift?

I am waiting for the translation of the books into the Portuguese language.
Thank you Andy!

Andy Morgan
Andy Morgan

Hi Gustavo,
This is something you need to ask a medical professional about.

Mario Pasquarelli
Mario Pasquarelli

Hi Andy! Is there a way you’d recommend I split it if I we’re trying to make this a four day split?

Andy Morgan
Andy Morgan

You’d need to take the same volume/exercises, and split them across four days.

You’ll see on the Quick Start Guide to Programming, page 206 that with four days per week your options when rearranging things are: 1) Upper, Lower, Full Body, Full Body, 2) Lower, Upper, Lower, Upper, 3) Full Body, Full Body, Full Body, Full Body.

Oscar
Oscar

Great program! I only have one question: Why dont you have incline press in your program?

Andy Morgan
Andy Morgan

Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.