[Program Review] STARSCREAM: 12 Week Hypertrophy Program

Custom Keto Diet

TL; DR: I got a little bit bigger, I got a little bit stronger, I learned how to auto-regulate. Some things have changed (and not eaten enough), so keep that in mind when looking at the results. (Starscream, compiled by u / BenchPauper, can be found here) (https://liftvault.com/programs/strength/starscream-12-week-hypertrophy-program/)

(Before / after pictures: the first week of the program, the end of the program. Both took the first thing in the morning, without a pump, etc.) (https://imgur.com/a/XNm49QA)

|| Before After |
|: – |: – |: – |
| Body exercises 195-196 | 200-202 |
| Squatting 385 (395 e1RM) | 405+ |
| Seat 285 | 305 |
| Deadlift | 425 (450 e1RM) | 455 |

& # x200B.

** Training background: **

& # x200B.

While I'm still a fairly new beginner and lever, I've played sports since childhood, including rugby in all high schools and colleges. During college, I decided to try weight lifting, but all of this was like weightlifting exercises for a few months, he quit for a few months, then reset and did it again. In my strongest SL, I think I squatted less than 300, seat less than 200, raised more than 350, and these figures were fairly close to 1rms before lifting. After not training for a year and a half (partly due to disc herniation at work), I started anew in early summer of 2018. Since then, I have run several 5/3/1 molds as well as some stuff from GZCL and Johnny Candito. This is my first experience with out of work training on a percentage basis.

& # x200B.

**the program:**

& # x200B.

Starscream merged through 5 days and 12 weeks of automatic fusion. As u / BenchPauper says, "It's nice for a PR program to happen in this program, but getting this is not the goal." Everything should be done within an hour, making 5 days a week less time-consuming. It is organized as follows:

& # x200B.

| Monday – seat (size) | Tuesday – Deadlift | Wed – slope seat
|: – |: – |: – |
| Thursday – squatting Friday – bench (heavy) Saturday Sunday. Comfort

Pauper joked around bench and OHP days as "active recovery" for extremely low tax days, and this … is accurate. Each day starts with one set of Rs 8.5 per day consisting of 2-5 representatives on the main lift, then moves to retreat groups within a weight range defined by hard work, and is replaced by either row / pull or ab work. Then the main lift change (CGBP, SLDL, etc.) comes with a hostile movement, and then ends every day with a wide range of attachments. Everything is organized automatically, which means you decide the number of groups and actors you weigh (within specific ranges). No built-in progress; you are responsible for keeping track of the weights you use and the groups / actors you choose every week, and changing them as you see fit.

The program is disingenuous, IMO. Looking at the spreadsheet doesn’t help sound, especially when you’re done everything in an hour or less. This is partly because I just hate big things. If you love getting a Ugh pump and training, you may enjoy the action a lot more.

I don't think it is necessary to specify anything else about the program, because it is straightforward.

& # x200B.

** The changes I made: **

& # x200B.

* I ran during the first five weeks without adjusting anything, but by that point, I felt that squatting was less "comfortable", which I attributed to squatting only once a week. From week 6 onwards, I replaced automatic day-day squatting work with 5 x 5/3/1 groups, and self-organizing day-to-day work with 10×5 FSL work. I also added in a squat to go DL days. I wanted to ensure advanced progress on lower body elevators, as I wanted to get the DL 5pl8 by the end of the year (RIP).
* The slope measurement hurts the shoulders, so after 5 weeks of pain, you replaced all the slope work with dumbbell or iron pressure. I don't like slope work much anyway, and I didn't feel like trying to figure out how to do it without any issues while also sending it using volume.
* I added 4-8 sets of back size almost every day. Starscream has managed to break all press releases, but it's not really programmed every time – meaning its instructions are basically "go do some group pulls". I had to make a conscious effort to not allow myself to phone in the back work. .
* I took some liberties with an initial 8.5 RPE set every day, and often turned it into a heavy one.
* From the start of the program, I added the arm size. I have set the goal of doing 50 to 100 braids and triceps actors every day of the week, which I often fail to achieve. However, I think I almost doubled the arm's isolation, and this probably contributed to weapons gains.

& # x200B.

** Recover: **

& # x200B.

* … was not great. I felt very lazy due to my eating habits that completely hindered progress; perhaps a third of the program I had never weighed. Sleeping was also ripe, as I got an average of 6 to 7 hours a night, and that's not "enough" for me. I have dealt with a lot of annoying aches, pains, and minor discs that will probably not be a problem if you have eaten and slept more.

& # x200B.

**Positives:**

& # x200B.

* Holy Cabbage There is a lot of pressure. Your chest will grow, and your seat should rise. Between the seat, upper / slope work, and triceps insulation, I think there is little chance of slipping or stalling. If you're still louder, you're up to 43 sets of pressure per week between bench, press, ramp seat, dips, and DB shoulder press – not including insulation works (lifting side pillars, triceps push buttons, etc.) .) I started to see hints of a respectable box through this program.
* The accessory work on low days is awesome. I tend to neglect T2 / T3 stuff in especially lethal action, so volume was definitely beneficial. The giant pyramid set in the leg days is awful and effective. You will consider resigning after the first giant group every week. The top accessory work is also good, although I added more.
* There is a great deal of variation in movement compared to the typical strength program, which makes work easier mentally.
* For someone who is not familiar with self-regulation, this program was logical. I don't feel confident in precisely measuring RPEs or actors back-up, but automatic regulation here is somewhat easier – everything works with everyday feeling and choice rather than relying on putting each group into arbitrary terms. It gives you the freedom to listen to your body and make decisions about every variable, be it weight, groups or representatives, allowing for some great experiences.
* The nature of this program is very conducive to making adjustments to it, which is fun. The length of the program helps here, as you have an opportunity to know what is right for you and what is not good before the end of the course.
* Squatting days (see below).

& # x200B.

** Negative: **

& # x200B.

* I think the size of the squat is low, but it is fair to do that because I am also interested in the rise of the squat, which is not a goal in this program. It is definitely possible to slightly tweak it and follow both volume and strength, but I first recommend running it as written for at least a month.
* The max sliding speed is not logical to me. Maybe I should have given this a little more, but then again, I wanted to get a 500 DL and was nervous about getting there without a chassis, and I chose to replace speed work with FSL kits. Ironically, my DL did not rise anyway.
* This is really more positive than negative, but again, squatting days are the worst *! I drive a manual transmission car, and I already killed the engine in the parking lot at the gym once because my legs were cramping and I couldn't release the clutch smoothly enough.
* No structure in the rear work. This is quite common in many programs, but since I have a weak back, I am quite familiar with it.

& # x200B.

**Results:**

& # x200B.

As you can tell from my weight, I wasn't eating enough, and although it was still definitely successful, I think this style of program would benefit from eating more like the way Jam Wundler was eating on BtM. Later on, I had to try "eat like a fool," says the proverb. Take back a sky like me, notice!

Despite this failure on my part, I am very happy with the results. I think I'm a little bit bigger everywhere, while I'm at the same percentage as hull. Supposedly I added about half an inch to my arm over the course of the program, my chest and sensitivity became "bigger", and the return is definitely bigger, and I started to notice the quadruple definition in places I had never been before. 1RMs rose across the board, and it's worth noting that all my cap was set without any setting – squatting happened in the middle of my workout on Friday, right after my last day in the programmed leg. I wouldn't be surprised if my lifts rose faster than usual in the next "strength" block due to the backlog of Starscream.

& # x200B.

** Who should manage this? **

& # x200B.

I would recommend this to anyone looking to get a bigger size, but those who will enjoy it most are people who like lots of size and people who like "pumping work". It is also very useful as a first round in self-regulation, in my view. Experiment. The length of the program makes it impossible to tolerate all the time – if it's only 6 weeks, you might be able to overuse, but that's impossible here. You will learn how much you can handle, and have some time to experiment.

If you really like me hate pumps and size and make accessories in general, make sure you can still do that. You may not like all the daily work *, but you might like the results! Overall, I * highly recommend this program, especially for beginners / middlemen looking to get bigger or change things from chasing numbers.

Custom Keto Diet

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles

Do you want to LOSE weight and GAIN muscle at the same time??Click here for the best KETO diet on the market!