The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

Welcome to the Blueprint team! In regards to how you should structure your workouts, after your 5 workout Bridge, you will then do GLP1 with the EDT Blocks. So pick your main lift for that workout (ex. Bench) and follow the GLP1 template. After your last set, do an upper body EDT Block (ex. Chest an...

If you try to go though all the loading patterns, you would have to stay in a feast phase. I think it would be extremely tough to do though. Last year I did GLP2 followed by the 10% Solution with about a week off in between and it was still pretty brutal. I was worn out by the end and definitely don...

Dumbbell Bench is certainly acceptable.

I would do a bis/tris EDT block rather than doing a second chest/back. Just use big movements like dips, close-grip bench, barbell curls, etc. rather than pure isolation movements.

You don't need bridge workouts for 3.0 as you're not setting a base 1RM for your big movements, i.e. bench, squats, etc. You're going to be doing Static Holds on the big movements, preferrably decline bench, shoulder press, rack pulls, and leg press. You should be able to do famine, take a few days ...

I generally do EDT blocks with upper body and only 1 with lower body as it is really tough to do a second one on legs. I also like to rotate my EDT Blocks like you are thinking of doing. If I don't I start to get burned out on the same exercises and have more trouble recuperating from the workouts a...

I would use GLP1 for your 1st feast as it would be the easiest one to follow. First, you need to do the bridge workouts to establish your 1RM on 1 upper body and 1 lower body exercise. Many people use bench and squat, but you can substitute other exercises. I frequently have used dips for upper body...

If you feel like crap, you've probably hit the nail on the head. On to Feast!

A few points. Get in touch with Rob on 3.0 material. 3 times per week should be doable with your schedule, just take an extra day here and there if needed. EDT Blocks need to be a superset. You can literally pick any two that you want, just stick with basic, heavy movements. A good example might be ...

Hey Rob, I see you're making more friends over on the other site. LOL!

To answer a couple of questions. First, on 3.0 I would look at adding in another exercise for Static Holds before you do your 2nd EDT Block. This will add to your workload, especially on the heavy end. As for the PRS, I have done it in the past a couple of times. I enjoyed it, but wasn't so sure abo...

In 3.0 you should do higher calorie days on lifting days, and lower on non-lifting days. Also you are reducing the calories about every week or 10 days on your non-lifting days, i.e. from 90% of maintenance down to 80% and then down to 70% as you finish 3.0. The reality is that no matter what progra...

No EDT Blocks. Rob usually just recommends doing a 5 X 5 program with a couple of days off after each workout.

What do you think about overall copper intake? I have been trying to monitor mine for a while, as I've noticed that a lot of supplements really seem to "pile on" the copper, which I feel is unnecessary and possibly harmful. You especially have to watch meal-replacement powders and some of ...

I suppose you could try the top position, but you would need to be able to stand on something to get you into that position with maximal weight as you wouldn't be able to actually pull yourself all the way up. Otherwise you would be at the bottom position almost fully extended so that you can really...