NSuns templates

Whats Jow Forums's opinion on nSuns? esp 4 day rotation.

Been trying it for a few weeks now and the rep scheme feels fucking weird.
also hella lot of volume when incorporating accessories like recommended, takes me 2h+ at the gym per day

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great fucking gains.

>4 day
Do 5 day fool

>rep scheme feels fuckin weird
I know just fucking do it it works

>hella lot of volume
don't be a fucking bitch, you're here to work hard and put on some muscle right? This isn't fucking SS

>takes me 2h
Superset. Cuts down on time + great pump

silly meme routine written by some nobody ledditor. Just do 5/3/1

i ran it for 6 weeks and added 20 lb to bench and 40 to squat and deadlift with the 4 day one. only took me around 2 hrs to run it too

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5/3/1 is a good program. However, it is designed for ATHLETES- meaning the volume is lowered to compensate for sports. If you do not do the conditioning (which most people don't), do not do the program.

Nsuns ups the volume of 531, using a 357468 sheiko rep scheme. Nsuns is more suited for people who only lift- you could do 531, but gains world be left on the table.

nSuns isn't a nobody, he's around 1500 total right now IIRC. The program was used to get him to around 1200 or so.

Program works. See

>9 sets of squats and 8 sets of deads on the same day

jesus christ

Guys what is the best version (assuming time is not a problem)? Also good accessories?

Get this meme routine off my board

Best 4 day program I could find. Making strength gains every week in a structured way and incorporating accessories is probably the best approach. Has a fuck ton of volume and an easy to use app for tracking progress. I'm running it right now while bulking. Rep scheme is a way to do a lot of volume quickly. 357468 is 33 reps, plus you have warmup sets which equals to around 44 reps. I wouldn't be able to do that by doing 4x11, but with sheiko rep scheme it's not that difficult.

2h for the first 2 lifts or with accessories? If the latter, please elaborate.

>but gains world be left on the table
You mean due to the lack of volume or what?

What app?
What's better from frequency vs recovery for people in the limbo between beginner and intermediate 4, 5 or 6 days, considering you have the time for the gym?

Nsuns is great and I made really good gains on it coming from already lifting considerably more than most of this board does. I eventually stalled out on it and wrote my own shit but I doubt you are at that level yet

2h for the whole workout.
Yes, more volume = more gains.
nSuns 5/3/1 from google store.
If you have the time then ofcourse go 6 times a week. You can work on lots more than just lifting. Flexibility, mobility, cardio etc

What would you suggest continuing with after stalling on it?

Holy shit you stall with every intermediate program you stupid fuck

theie not balls out sets, user

its submaximal

That's why I'm asking what to do next. Are u alright?

I'm not him lol, the "next step" in terms of the nsuns program is Cap3. I would recommend going on to the 5/3/1 BBB once you stall out on nSuns

Thank, I wanted to give it a try in the following week.
I'm doing DeFranco 11 routine after 2-3h of cycling weekly plus 30m hiit after push and pull days.

ah, so you're doing PP(cycling) instead of PPL

PPL is garbage imo. I made nogains on that and once I switched to ULULU my shit got so much better desu.

I used to religiously defend ppl and think anything else was too little volume/frequency but then I realized if you hammer the fuck out of yourself on upper days then that justifies taking a day off

Currently running the 5 day, swapped out sumo deads for romanian deads and lowered the percentage on those and front squats by 5%. Super set every bench movement with bb rows using the same weight. Do 3-4 accessories after main lifts and I'm not in the gym longer than 1.5 hrs max. It's a great program and I've made consistent size and strength gains for the past 6 months natty.

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same here, running 5 day.

Why did you swap out sumos? I do regulars instead of sumos,

he's right about the 3-4 accessory part too.

I do one accesory per body part- Chest, bacK, bis, and tris, These accessories are done 4x10. Chest+back and bis+tris are supersetted. In addition, I do 4 sets of side laterals supersetted with 4 sets of bent over laterals.

Whole thing takes no more than 75-80mins

for legs, I do one 4x10 of quads supersetted with calf raises, 4x10 hamstrings supersetted with more calves, and ab work

if you want my full routine, pm me on reddit at u/chewbrahcaa. r/nsuns is a good place, get away from this trashcan

Mo/Thu: Pull+Hiit
Tu/Fri: Push+Hiit
Wed/Sat: Legs
Sun: Cycling+stretching

Nsuns 531 5 days would be like your program, right? 3 days for bench+ohp, 2 for deadlift+squat, and their accessories.

Do you superset the 1st, 2nd or both bench movements?
What's the main benefit of rowing immediately after bench? Symmetry? Time efficiency? Is it healthier?
I'm curious about what accessories you perform with the 5d template, especially on the first and last day.

I swap out the T2 sumos for Romanian because it has more carryover to address my weaknesses in the T1 conventional deads. I lower the percentage though coz romanians are more difficult than sumo.

What are your recommended accessoires for 4day nsuns? I swapped out sumo with regular deadlifts because my hip just cant deal with high weight sumos.

I superset bench on Monday (volume day), T2 incline bench on Wednesday, and T1 bench on Friday. I row before I bench just using the same bar coz I find it helps activate my rear delts more for stability, rowing the same weight keeps me balanced/avoids shoulder issues, and super setting saves a lot of time.

Accessories I just try to address bodybuilding/strength weaknesses. So right now I do something like this:

Facepulls SS Lat Pulldown 3x12 MWF
Cable Curl SS Leaning Cable Lateral Raise 3x12 MTTHF
Pull Ups or Seated Row 5x5 MWF
Ab Wheel everyday.

Saturday I usually do light cardio or mess around in a lift I felt like I under performed on during the week.

nsuns 531 IS the program i am running lol

monday is bench/ohp
tuesday is Squat PR/Deads
Wednesday is OHP PR/Incline Bench
Thursday is Deads PR/Front Squats
Friday is Bench PR/ CGBP

I do a lot of accessories that I have on a google doc, would you be interested in that? I homegym so no cable stuff.
There are also good templates on the reddit page

Fair enough

on what days? all of them?

I'm just going to put my accessories here

M/W/F
DB Incline Press + Barbell Rows 4x10
Lateral Raises + Bent Over Raises 4x12
Barbell Curls + Lying Tricep Extensions 4x10
(Chinups are supersetted after each of the first two lifts btw)
Forearm work throughout the day, keep a wrist roller by my bed/when I'm working. Grips are crucial on all lifts

Tues/Thurs
Quad Curls 4x10 + Calf Raises against wall 1min
Hamstring Curls 4x10 + Calf Raises 1min
Abs 10 minutes

Yeah all of them

solid

Just checked the Reddit thread on accessories, but i was thinking on something like:
Mon: Chins, dips, lateral raises
Tue: Leg press, RDLs, cable crunches, farmer walks
Wed: Dips, incline bench, facepulls
Thu: Chins, cable crunches, farmer walks
Fri: Leg press, RDLs, lateral raises

Interesting

I went into using gear and training full body honestly, I'm probably not the best person to take advice from post nsuns, I feel like I was near my Natty Max and just moved on, now I rotate one of the big compounds to start with but train full body 4x a week about 2 hours, and 2 days a week train conditioning for 2 hours, the last day I work strongman lifts but again I'm now enhanced so I can handle the recovery this wouldn't work otherwise

when im old enough Ill take gear sounds fun as shit

Honestly I'm really glad I did it, after tons of research and realizing I'm not trying to be a body builder I don't need their levels of compounds I am healthier now after gear than before, my blood work is amazing, I really pretty much just cruise I don't do cycles and I don't really blast, I run about 175mg a week test, and in place of a blast most people would do I'll add another compound around the same level, mast and tren being my favorite two never above 200mg a week, at 32 years old I'm in by far the best shape of my life

The Chad Fraud
>take reasonable amounts gear
>feel happy, healthy, great gaims
>eat whatever the fuck you want because high metabolism, all the food goes to the muscle cells
>sick pumps
>bangs stacy cause he has a hot body
>doesn't even go to the gym that much

Virgin Natty
>no gains
>slaves away in the gym for maybe 5lbs of muscle in a decade
>looks like shit and feels like shit
>"muh morals"
>obsessively counts calories and won't eat junk food because whatever he does eat goes straight to his fuckin gut

I'm doing the five day one and these are my accessories. I'm progressing only when I make five reps on the 1+ though. Sometimes it takes me two-three weeks in which I go like 2-4-5 reps respectively on the 1+. I feel it works better.

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this is exactly what I do. It works way better. Slow and steady wins the race

also, get that deadlift up fool! my 16yr twink brother can do that

I know you're DYEL.

Your lifts will jump and you will stall hard. It's not sustainable for most if you lift decent weight.
Ignore the retards in this thread, more volume = more gains only works to a certain point.

If you're going to do it, do this.

Post accessories

it's like MSIC Sheiko levels of volume for novices and early intermediates

it will either work well or get you injured depending on your volume tolerance and level of talentchaddery