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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Miguel
Miguel
April 11, 2021 14:37

Hello Andy,

I only have time to train three days, what would be the appropiete way to reorganize this training into 3 days? Would it be ok to do:

Day 1: Upper Body
Day 2: Lower Body (Doing the volume of the two lower days here)
Day 3: Upper Body

And also, I have weak abs, I’m at 11% bodyfat, but I just look skinny, my abs don’t even show a little and I’m bulking right now, so… Would it be a good idea to add crunches to day 1 and 3 and leg raises to day 2???

Thank you very much for your answers.

Andy Morgan
Admin
Andy Morgan
April 12, 2021 09:03
Reply to  Miguel

Hi Miguel, thank you for the questions.

1. This guide will take you through how to arrange training volume and frequency across the week, and my thoughts on how to build training programs.

2. You could, but your abs will develop over time as you train and gain muscle overall, so it’s not likely necessary.

Chris
Chris
April 9, 2021 16:27

Hi Andy
Over the last year I have started to get back to taking care of myself after a 10 year break from any kind of work in the gym. I have concentrated on learning about nutrition so far and your macro calculator and guide have been instrumental in allowing me to shed 42lbs whilst maintaining muscle. I’ve dusted off the power rack but only have dumbells and bands which have been great so far. I am interested in following your Big 3 lifting routine and need to get hold of some equipment, bar, plates etc. in terms of bar length, size, weight. Have you covered this, if so can you add the link please.
Keep up the great work

Andy Morgan
Admin
Andy Morgan
April 10, 2021 09:24
Reply to  Chris

Hi Chris, excellent work so far!

I haven’t personally, but I’ve linked to a good video that a friend made about building a home gym. You’ll find it in the FAQ.

Wilson
Wilson
April 9, 2021 02:50

Hello Andy, do you have any suggestion of the pull exercises (vertical and horizontal) that targets more of the lower lats? Thank you.

Andy Morgan
Admin
Andy Morgan
April 9, 2021 07:40
Reply to  Wilson

Hi Wilson, nothing further than using a full range of motion.

Gui
Gui
April 6, 2021 20:25

Hi Andy, isn´t this to low of a volume for delts, just 2×8 of vertical push? *Sorry for the grammar, i´m brazilian.

Andy Morgan
Admin
Andy Morgan
April 7, 2021 08:41
Reply to  Gui

Hi Gui, should be perfectly fine. The delts are trained indirectly in the horizontal pushing work and some other exercises too. More on this here: How Important Are Lateral Raises for Building Big Shoulders?

Peter
Peter
April 2, 2021 10:58

Hello Andy,

Thank you for so many articles to read. Currently, I’m doing the Body Building Novice. I understand the 4 Day Split Upper/ Lower.

Is it possible to run the program 3 Days a week.

Week 1: Day 1, Day2, Day3
Week 2: Day 4, Day 1, Day 2
Week 3: Day 3, Day 4, Day 1
Week4: Day 2, Day 3, Day 2

Is it best to run 4 days 1 week. Maybe M, Tu, Th, F?

or alternate days like M, W, F, S?

Which way would be more beneficial for growth and recovery?

Thank you for time. It’s greatly appreciated.

Andy Morgan
Admin
Andy Morgan
April 2, 2021 15:36
Reply to  Peter

Hi Peter,

1. Yes. Split it however you wish across the week. This may be enough volume.
2. Most likely better to do four, as the weekly training volume will be as intended. This guide may be helpful if you are limited to three days and want to build yourself a program: A 6-Step Guide to Building Training Programs

Peter
Peter
April 2, 2021 15:57
Reply to  Andy Morgan

Great! I’ll stick to the 4 Days per week than, so I can get the correct amount of volume.

Thank you very much.

Andy Morgan
Admin
Andy Morgan
April 5, 2021 06:13
Reply to  Peter

Most welcome, Peter.

Renato
Renato
March 11, 2021 08:56

Hi Andy,
What do you think about this: supposing that nutrition and sleep aren’t an issue and I can no longer progress in the current exercises I’m doing, instead of increasing the volume or moving to an intermediate progression right away, would it be a good idea to stay in the same volume I’m doing and only change the exercises to a similar variant to milk the current volume with the novice linear progression or would I be just spinning my wheels?
E.g: bench press to close grip bench, back squat to front squat, good morning to RDL, DB row to machine row etc.

Andy Morgan
Admin
Andy Morgan
March 12, 2021 06:59
Reply to  Renato

Hi Renato.

What’s your goal, growth (bulk), muscle preservation (cut), or learning new exercises?

If growth, probably spinning your wheels. — When you change a bunch of compound exercises like this, it takes a while to gain competency with your technique. You’ll progress with the new exercises but that won’t necessarily mean you are gaining muscle.

If you’re cutting, it could be detrimental. — You need to be able to train hard to signal to the body to hold onto muscle.

If learning new exercises, sure.

Change a couple of exercises if you would like to, but don’t change many at a time.

Larry
Larry
March 10, 2021 17:47

How many days should I rest between upper (strength) and upper (volume) ?

Andy Morgan
Admin
Andy Morgan
March 11, 2021 08:22
Reply to  Larry

Hi Larry, if you’re spreading your workouts across the week as instructed, the upper sessions will have two and three days between them. That’s how I’d do it. It doesn’t matter which way around.

Steven
Steven
March 2, 2021 10:00

Hey Andy, I work with a lot of beginner teens ages 13-18. Can this program be used for them? What do you think?

Andy Morgan
Admin
Andy Morgan
March 2, 2021 14:46
Reply to  Steven

Hi Steven, it’s not my place to speak for the appropriateness of this specific program for 13-18-year-olds, but to the general question of whether strength training can be useful for adolescents, the answer is yes.

Ashley
Ashley
February 25, 2021 03:08

Is reverse dieting in your book, how many weeks, when to add more calories etc. Thank you 🙏

Andy Morgan
Admin
Andy Morgan
February 25, 2021 08:27
Reply to  Ashley

Hi Ashley,

Yes, but you’ll see I’ve covered it here:

The Reverse Dieting Myth
How to Find Maintenance Calories After Dieting

bob
bob
February 14, 2021 08:47

hey andy!
I really don’t want huge looking legs so is it okay if i do 4 sets deadlifts and 2 sets squats on my heavy leg days? I want to build up my deadlift

Andy Morgan
Admin
Andy Morgan
February 14, 2021 11:14
Reply to  bob

Hi Bob, thank you for the question.

At the point your legs get too huge, feel free to dial back your training volume like that. But until then, it’s not something to worry about.

Muscle growth doesn’t happen quickly. If you have just started training and are feeling particularly sore (and perhaps noticed a change in leg size because your jeans fit more tightly), that’s just swelling from the initial “pump” not a sign of linear gains to come.

bo
bo
February 14, 2021 11:21
Reply to  Andy Morgan

Thats actually exactly what i was worried about, jeans not fitting and such haha.

Also i read in numerous places that if you want a “Hollywood” type physique, the main focus should be more on incline bench, shoulders, and weighted pull ups… otherwise getting heavy on the regular bench might give you more of a “man boob” type of look. So i was wondering if it would be useful to replace the upper body strength (horizontal push) to incline instead of flat presses? would you recommend against that?

Andy Morgan
Admin
Andy Morgan
February 15, 2021 08:42
Reply to  bo

It’s just typical fitness industry bullshit.

Take a look at the results page. My clients train as you see on the site.

Justin
Justin
January 30, 2021 14:28

Hi Andy, could you please suggest some alternatives to leg press, leg extension, and leg curl on day 3 if training at home with only a barbell and dumbbells?

Andy Morgan
Admin
Andy Morgan
January 31, 2021 13:01
Reply to  Justin

Hi Justin,

Consider front squats, Bulgarian split squats, and one or two-arm RDLs. More on this topic here: A Guide to Exercise Selection When You Don’t Have Access to a Coach

Sean Dunstone
Sean Dunstone
December 12, 2020 23:35

Hi Andy, I hope you are doing well – I see that COVID cases in Tokyo have hit a record since the beginning of the pandemic.

Occupationally, I am required to maintain a high level of aerobic fitness (e.g. beep test level 10 minimum). I am starting the novice bodybuilding program as of Monday, and wondering how I can incorporate my cardio training into it.
Would it be a bad idea to add sprinting or high intensity work outs on a treadmill at he end of the session 3 times a week?
Ideally I’d like to stick to the bodybuilding program only but I can’t because I must maintain a level of aerobic fitness.

Thanks.

Andy Morgan
Admin
Andy Morgan
December 14, 2020 08:21
Reply to  Sean Dunstone

Hi Sean, thank you for the question.

There can be an interference-effect. The dose makes the poison. In this case, the dose you probably need to achieve and maintain a level 10 isn’t high enough to poison your gym training efforts. But steady-state cardio (perhaps that you slowly ramp up one session a week) is going to be easier to recover from than HIIT, and the training more closely matches your test circumstances.

John Desvarieux
John Desvarieux
December 6, 2020 08:42

Could you replace the incline press with a vertical press in the upper volume days?

Andy Morgan
Admin
Andy Morgan
December 6, 2020 15:37

Sure.

John Desvarieux
John Desvarieux
December 6, 2020 05:10

Is the schedule day 1: lower day 2: upper rest day 3: lower day 4: upper ?

Andy Morgan
Admin
Andy Morgan
December 6, 2020 15:37

Hi John,

It’s a four-day per week program, meaning you have three rest days. You’re free to split this as you like, but I’d recommend having no more than two training days back to back.

Joe O Connor
Joe O Connor
December 4, 2020 22:30

Hey Andy, I was wondering how to do progressive overload on the likes of the lat pulldown and tricep rope push downs when the weight is in increments of 9kg and 4kg respectively? Any help would be much appreciated!

Joe

Andy Morgan
Admin
Andy Morgan
December 5, 2020 09:20
Reply to  Joe O Connor

Hi Joe,

They will almost certainly be 10 and 20 lb increments, but they rounded the numbers when converting to kilos. You can use the same linear progression and linear periodization or double progression rules.

Joe O Connor
Joe O Connor
December 5, 2020 10:10
Reply to  Andy Morgan

Thanks very much Andy! This will be so helpful!!

RJ Rafael
RJ Rafael
November 29, 2020 19:09

Hey Andy, hope you had a great Thanksgiving. I have been making really great progress on this lean bulk with your program. I just had two questions for clarification

In the book it says when stalling on a weight twice during the novice progression, “return to same progression pattern but increase load only half as much” (pg. 241)

  • Does this mean for Bench Press for example, if I were to stall on a weight twice: I would now deload 10% for a third time and also incorporate micro-loading and just work my way back up?

For Chest Fly’s

  • Would it be okay to substitute for Decline Bench Press to target Lower Pecs? I don’t have a cable machine & I don’t like how DB Fly’s feel

Thank you!

Andy Morgan
Admin
Andy Morgan
November 30, 2020 09:59
Reply to  RJ Rafael

Hi RJ,

For questions specifically on the book’s content, please see the support page we have created. You’ll see Eric and I have answered close to 1000 questions there.

Danny
Danny
November 27, 2020 13:35

Do you think rear delt isolation exercises like facepulls/reverse flys are necessary in this routine?

Andy Morgan
Admin
Andy Morgan
November 27, 2020 14:51
Reply to  Danny

Hi Danny,

No. If we did, we’d have put them in.

Lars
Lars
November 18, 2020 07:19

What deadlift variant would you recommend for overall mass and strength?

Andy Morgan
Admin
Andy Morgan
November 18, 2020 09:08
Reply to  Lars

Hard to beat the conventional or sumo barbell deadlift. Either one.

Khalid
Khalid
November 12, 2020 03:13

Hi Andy,

I have a question on deloads and one relating to front squats:

  • I am on a cut and have stalled on some movements. Sometimes a full deload is programmed for me (-1 set, -10% weight). Should I apply the -10% novice deload protocol on movements that have stalled for the past two weeks, and work back up, or should I just stick to the prescribed RPE and wait till a full deload is programmed for me?
  • For front squats, as the weights get heavier I notice it puts strain on my fingers ( I use an Olympic grip). Is the cross body grip an effective alternative?

Kind regards,
Khalid

Andy Morgan
Admin
Andy Morgan
November 12, 2020 09:51
Reply to  Khalid

Hi Khalid, thank you for the questions.

1. When a full deload is programmed, have it across all exercises. When that is not the case and you struggle two weeks consecutively, take a deload for that exercise of 10% (lift 90% of the load you could previously get).

After the deload, if after warming up you feel you can lift the next incremental load (perhaps 103%, for example), please do so. If you need to stay at the same weight (100%), please do so. If you need to lift slightly less (97%), please do so. — Let first set RPE dictate the load selection.

So for example, if you did 3*8*100 on the squat row this week, next week do 2*8*90, and then if the RPE allows, progress to 3*8*102.5 after the deload week.

2. You can use a cross arm grip. I do this myself.

Khalid
Khalid
November 12, 2020 10:02
Reply to  Andy Morgan

Thanks Andy!

Aleksander
Aleksander
November 6, 2020 04:56

How many weeks should I train this program?

Andy Morgan
Admin
Andy Morgan
November 6, 2020 12:44
Reply to  Aleksander

Hi Aleksander, thank you for the question.

For as many as you continue to progress. 💪🏻

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