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Anonymous
Redpill me on Candito's Upper/Lower. 2017-05-04 02:48:44 Post No. 41314151
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Redpill me on Candito's Upper/Lower. 2017-05-04 02:48:44 Post No. 41314151
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I did GSLP for 4 months and I wanna move on to his 4 day U/L for Strength & Hypertrophy.
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 8-12 reps
Optional Exercise 3 sets x 8-12 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps
Shoulder Exercise 1 set x 6
Upper Back Exercise #2 1 set x 6
Optional Exercise 3 sets x 8-12 reps
Optional Exercise 3 sets x 8-12 reps
Thursday Hypertrophy Lower
Either Back Squat Or Front Squat 5 sets x 8 reps
Deadlift Variation 3 sets x 8 reps
Hamstring Curl 3 sets x 12 reps
Calf Raise 5 sets x 15 reps
Optional Exercise 4 sets x 8-12 reps
Optional Exercise 4 sets x 8-12 reps
Friday Hypertrophy Upper
Chest Press (flat or decline) 4 sets x 8 reps
Incline Chest Press 4 sets x 8 reps
Upper Back Exercise #1 4 sets x 8 reps
Upper Back Exercise #2 4 sets x 8 reps
Shoulder Exercise 3 sets x 10 reps
Bicep Exercise 3 sets x 10 reps
Optional Exercise 4 sets x 8-12 reps
Optional Exercise 4 sets x 8-12 reps
did any of you run it and if you did what exercises did you add? I'm probably gonna do chins, dips, facepulls and dumbell rows for upper and bulgarian squats and good mornings for lower. I'm also thinking of removing calf raises since they are useless, and doing snatch ('klokov') presses on same day as OHP since I'm good at them and I enjoy doing them. Would that be okay or should all optional exercises be isolation/lighter movements?
Pic semi related is the only pic of a manlet I had in my folder.
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>>41314151
>Candito's Upper/Lower
>posts DwarfDestiny
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>>41314151
Everything you need to know about this routine is looking at candito himself. Hes strong af but has shit aesthetics.
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Here's your red pill
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>>41314170
what's a good Upper/Lower then? I wanted to do WS4B but I homegym in my apartment and can't afford to jump like a retard on Dynamic Lower Day. Should I just replace it with a Rep Lower Day?
>>41314166
ya that was the joke m8
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>>41314210
Depends. What are your strengths and what are your weaknesses physique wise currently
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>>41314151
So many wasted sets...
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There's this thing called Power Hypertrophy Upper Lower.
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The power/control template gave me huge strength and form gainz. I still do it but I switched the paused reps to heavy doubles
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>>41314299
I've been doing a fullbody so physique wise my whole body is my weakness. Strength wise I'd say my lower body overall is my weakest and my shoulders are my strongest point. I'm doing 60/90/110/130 (these are kg) on the big four if that helps.
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>>41314151
Its a good program. there you go
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>>41314207
This, this image alone made strength training irrelevant
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>>41314327
fake graph
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>>41314418
It's taken from Rip's book.
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>>41314430
which one, ive read all.
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>>41314464
It's from his latest book "Road to Toad Mode: A 12 week program"
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>>41314393
Lifts arent bad. Looks like you just arent really giving 100% in the gym. Are you leaving everyday feeling that your muscle group is destroyed? Change up routine and add more stability and explosive workouts PPL Is what i recommend but since your lower body is your weakness then i would do LPPLxLPPL
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10/10 routine gained lots of strength and decent mass whilst getting leaner.
Strength gains seem to be consistent each cycle i am hitting same reps but increasing weight.
My total has gone from 455kg to 540kg in the 4-5 months i have been doing it.
Make sure you do accessory work and dont miss any sets.
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>>41314528
>>41314528
desu I have trouble feeling anything with big compounds. I just reach a point where I can't do more reps but I don't get a "pump" or anything. No DOMS either. Might be that I'm still learning to recruit muscle properly or just inconsistent form though.
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I did it, its ok, but if u think u need to lift 4 times a week and that 3 a week is why you look like shit, then theres a problem.
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>>41314151
C6W is god-tier for putting poundage on your squat and deadlift, less so for your bench
- t. did it for a year, Squat and Deadlift 1RMs went up close to 90lbs each, bench went up by 40
>>41314170
>>41314207
>>41314415
> hurr hurr this elite-level powerlifter isn't aesthetic what a chump
> yeah I can't squat 2pl8 but at least I have abs
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