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  • I have a ton of diets here on the site all the way back to 2004.

    Nutrition is the same when you are training light.

    Skip


    Facebook: Skip Hill
    Instagram: @intensemuscle
    YouTube: TEAMSKIP
    TikTok: @intensemuscle


    For Training Inquiries: [email protected]

    Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

    Comment


    • awesome info!

      Comment


      • Currently on week 5 with 4 working sets per exercise .. Cant say enough good things about this routine !!

        Comment


        • ...im now about 4 months on this routine (with 4 Days a Week). I contacted Skip around february.... and i can´t thank him enough! The routine is just awsome, i´m havin fun in the gym, dropped another 10 lbs of bodyfat (i´m on a "diet") and still make progress in the gym.

          Comment


          • Glad to hear it!

            Skip


            Facebook: Skip Hill
            Instagram: @intensemuscle
            YouTube: TEAMSKIP
            TikTok: @intensemuscle


            For Training Inquiries: [email protected]

            Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

            Comment


            • So basically after I finished my diet about a year ago, I played a little around with higher frequencies but it did not workout well I would say.

              So I’m back on Skips 4 day protocol. It gave me the best results!

              Just a quick question:

              With the 4 days routine, you always train

              Mon - chest back
              Tue - legs

              Thurs - back chest
              Fri – shoulder arms

              Would it also make sense to make a rotation like with the 3 days protocol? Or did someone already try out some kind of a rotation?
              Last edited by pfnotsch; 04-26-2019, 09:02 AM.

              Comment


              • I am not sure that I understand your question. The 3-day per week protocol just means you subtract the second chest/back day.

                Skip

                Originally posted by pfnotsch View Post
                So basically after I finished my diet about a year ago, I played a little around with higher frequencies but it did not workout well I would say.

                So I’m back on Skips 4 day protocol. It gave me the best results!

                Just a quick question:

                With the 4 days routine, you always train

                Mon - chest back
                Tue - legs

                Thurs - back chest
                Fri – shoulder arms

                Would it also make sense to make a rotation like with the 3 days protocol? Or did someone already try out some kind of a rotation?


                Facebook: Skip Hill
                Instagram: @intensemuscle
                YouTube: TEAMSKIP
                TikTok: @intensemuscle


                For Training Inquiries: [email protected]

                Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

                Comment


                • ...like having one week 2 chest/back days, the other week 2 shoulder/arms etc. this kind of a rotation. I hope you understand what i mean...

                  Comment


                  • Originally posted by View 1 View Post
                    Great article Skip really makes alot of sense when you think about it.

                    When it comes to the chest and back workout, do you typically having clients do all chest work then move on to back ( or back then chest etc ) or do some do one chest exercise then one back then chest again etc... I know every client is different just asking in general.

                    Thanks.
                    I do not believe in bouncing back and forth between muscle groups or even doing supersets that involve 2 opposing muscle groups. I find it to be inefficient. Always train one body part at a time and then move on to another.

                    Skip


                    Facebook: Skip Hill
                    Instagram: @intensemuscle
                    YouTube: TEAMSKIP
                    TikTok: @intensemuscle


                    For Training Inquiries: [email protected]

                    Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

                    Comment


                    • this is a good program to do before
                      start DC?

                      Comment


                      • My training plan is great no matter if you have done DC or not.

                        Skip


                        Originally posted by Hongodc View Post
                        this is a good program to do before
                        start DC?


                        Facebook: Skip Hill
                        Instagram: @intensemuscle
                        YouTube: TEAMSKIP
                        TikTok: @intensemuscle


                        For Training Inquiries: [email protected]

                        Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

                        Comment


                        • Originally posted by Ken "Skip" Hill View Post
                          My training plan is great no matter if you have done DC or not.

                          Skip



                          forgive my ignorance, I was following your YouTube channel, I found it very interesting, you look amazing

                          Comment


                        • Hey Skip,

                          how long do you aproximately take for a chest/back or shoulders/arms session?

                          thanks

                          Comment


                          • Originally posted by pfnotsch View Post
                            Hey Skip,

                            how long do you aproximately take for a chest/back or shoulders/arms session?

                            thanks
                            Not Skip obviously lol but when I did it chest/back took me about an hour and a half.
                            shoulders/arms maybe an hour I think

                            Comment


                            • It just depends on your pace. Some can move quicker than others, but it also depends on the movements you are doing. If you are doing t-bar rows or barbell rows, you will need longer between sets than if you were doing pullovers. It also depends on whether you are doing 2 working sets per exercise or 4 working sets per exercise.

                              I am in the middle of re-writing more of an "updated" and more detailed version of this training protocol. I won't have it finished until next month and it won't be published on EliteFTS for another couple of weeks after that. I'm just giving you a heads up that some things have changed since I posted this almost 10 years ago.

                              Skip


                              Facebook: Skip Hill
                              Instagram: @intensemuscle
                              YouTube: TEAMSKIP
                              TikTok: @intensemuscle


                              For Training Inquiries: [email protected]

                              Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

                              Comment

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