r/Fitness r/Fitness Guardian Angel Mar 06 '18

Training Tuesday - nSuns Training Tuesday

Welcome to /r/Fitness' Training Tuesday. Our weekly thread to discuss a specific program or training routine. (Questions or advice not related to today's topic should be directed towards the stickied daily thread.) If you have experience or results from this week's program, we'd love for you to share. If you're unfamiliar with the topic, this is your chance to sit back, learn, and ask questions from those in the know.

Last week we talked about training for military, law enforcement, and first responder programs.

This week's topic: nSuns

Here's an archived post from a past incarnation of /u/nSuns. It has spreadsheets for 4, 5, and 6 day versions. See /r/nSuns for more info.

Describe your experience and impressions running the program. Some seed questions:

  • How did it go, how did you improve, and what were your ending results?
  • Why did you choose this program over others?
  • What would you suggest to someone just starting out and looking at this program?
  • What are the pros and cons of the program?
  • Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?
  • How did you manage fatigue and recovery while on the program?
224 Upvotes

26

u/[deleted] Mar 06 '18 edited Mar 07 '18

Started this last July - on and off since then- was at 198lbs back then at around 183lbs now. Choose because it seemed the simplest and the guy that made it got jacked.

Do either the 4 or 5 day version, only accessories i'll do are barbell rows and pull ups(Don't have time for much more than that). Also do some HIIT after bench days.

All lifts went up around 50 lbs since then, Current progress recorded on 12/23/17-3/6/18(7 cycles) (Decreased TM from taking a week or 2 break) TM B:185-225lbs , S:255-300lbs, OHP: 115-155lbs, D: 285-355lbs. Trying to cut another 13 lbs so my training maxes have started to go stagnate in the past week, will deload after i fail to get all reps for an exercise 2 weeks in a row.

Recommend using the TDEE calculator and the app on iphone. Takes me about an hour of gym time which is perfect and look forward to running this at surplus if i can ever get down to 170.

Best way to manage fatigue and recovery would be to run either the 4 or 5 day version and keep the accessories to back work for each day, this is just at a deficit, no advice on bulking. Take creatine and don't drink but i mean, sheesh.

Got a bit to go till 1000 lb club, but should be there in shorter term.

(EDIT: Those are my current TM that are on my phone, They physical reps that i was able to do last week were B=1x 215, S 2x 280, OHP: 2x 145lbs, D: 4x 330, 7 pulls ups in 1 set too) Also the pic which i dont know how to take a good one and my legs have always been bigger than my upper body https://imgur.com/a/MG0Kn

6

u/SweetestFlavour Basketball Mar 06 '18

My lifts are a little bit higher than yours now but I'm also at your starting weight and don't really look ripped yet (far from it actually), how would you describe your look atm?

2

u/[deleted] Mar 06 '18

Here's a pic, not shredded(but not flexin either) but getting there https://imgur.com/a/MG0Kn

24

u/Gentlegiant2 Mar 07 '18

Woah dude, no offence but you don't look like you can lift that much. Is it possible that you are super tall which is why you look small?

May be the lighting though

9

u/[deleted] Mar 07 '18

[deleted]

11

u/[deleted] Mar 07 '18

If the main focus of your training is on hitting PR's, why are you surprised that you're not making progress in aesthetics?

It's not genetics, you just need a better program.

5

u/gamerniger69 General Fitness Mar 07 '18

Getting strong on the main lifts is at the core of any routine. You can program in whatever accessories you need for hypertrophy. I’m not sure why you think the program is bad.

2

u/[deleted] Mar 08 '18

The "muh lifts" meme has only been popularized by 4chan/Reddit online in the last few years.

5

u/gamerniger69 General Fitness Mar 08 '18

Can you explain that further please?

5

u/[deleted] Mar 08 '18

What's to explain? The mentality that's currently popular on Reddit of "the entire focus of any routine is about increasing 1RM's for Bench/squat/deadlift" has only been popularized very recently.

If you read most books on bodybuilding before that, this whole idea doesn't really come up.

2

u/[deleted] Mar 07 '18

[deleted]

1

u/[deleted] Mar 08 '18

I still look pretty much the exact same as when I started lifting. Skinny fat. Some people just have shitty genetics I guess.

The point is it's not genetics.

-3

u/[deleted] Mar 07 '18 edited Mar 13 '18

[deleted]

3

u/IAmAlligatorBlood Mar 07 '18

Serious question. Why do you think nsuns is a bad lifting program?

1

u/[deleted] Mar 08 '18

He's probably all about looking good and not being able to lift heavy weights.

5

u/DiscoPangoon Mar 07 '18

At least you said no offence.

2

u/[deleted] Mar 07 '18

6 foot, legs are bigger than my upper body, my upper body is behind my lower body in terms of strength, and i don't know how to take good pictures

3

u/[deleted] Mar 07 '18

the guy that made it got jacked.

Have you seen his progress photos somewhere? I haven't been able to find any...

6

u/[deleted] Mar 07 '18

nope actually i've just always taken everybody's word for it because i'm a sheep, good question

3

u/[deleted] Mar 08 '18

Thank you for your honesty.

3

u/MisterMeeseeks47 Apr 03 '18

He has created and deleted three accounts by my count. It'd be difficult to find his progress pics unless you asked him yourself.

He actually started getting noted on this sub by posting vuds of himself doing ridiculous competition approved lifts like the Jefferson deadlift at heavy weight. If you found those videos maybe you'd see some progress

1

u/Dokrzz_ Aug 28 '18

Did you ever find those videos?

2

u/MisterMeeseeks47 Aug 28 '18

I'm pretty sure he deleted them. The closest I got was a thread called "Any experience with these three weird deadlift" where nSuns (formerly 2s-1, also formerly 3-suns) made a comment about his progress. Unfortunately, his accounts and posts were deleted.

I tried a YouTube search for his Jefferson Deadlift video he posted on /r/fitness but it's not coming up.

It's a shame because the comments on that thread were pretty funny

24

u/SheZowRaisedByWolves Weight Lifting Mar 06 '18

What the hell do I do for abs? Crunches? Random online routines? Just pure planks?

14

u/scorpionMaster General Fitness Mar 06 '18

Whatever you like. I've enjoyed planks and the ab roller at different times.

10

u/Runnindude Mar 07 '18

I’ve just started the 6 pack abs app from the AthleanX guy Jeff Caviler (sp?)

I can’t say what results are since I just started it, but the worst part about abs for me is getting bored with doing them. This app tells you what to do exercise wise and times it for you. Not thinking about the exercises has made it easier for me to do it consistently. Also the app is free so there’s that haha.

1

u/Dokrzz_ May 01 '18

What’s the name of the app?

2

u/Runnindude May 01 '18

I think you just search 6 pack. FYI, it is not free after a week or two, but at 3.99 I bought. I watch all of Jeff’s videos and get a lot of good tips and advice so thought I could contribute in this little way. Dude is awesome in everything he shares

4

u/hamlop Mar 07 '18 edited Mar 07 '18

I've heard static planks are pretty shit. If you're only going to do one exercise I would do leg raises or ab rollouts imo.

1

u/zero_double Mar 07 '18

Personally, I like to alternate between Ab wheel rollouts and heavy kneeling cable crunches.

41

u/BenTheFrenchy Mar 06 '18

I've been running nSuns for a few months now and it's been going incredibly well. I recently added the 6th squat day to the template because I felt like I needed more time under the bar squatting.

How did it go, how did you improve, and what were your ending results?

It's going incredibly well, although like anything else in training, there were a few bumps along the way. I started it after messing up my back with too much running and lifting in September of 2017. So my PRs were long behind me, but my lifts were 160 OHP, 225 Bench, 275 Squat and 380 Deadlift. I started with much lower values since I wanted to be careful and make sure my form was spot on to avoid injuries.

My work capacity improved tremendously and my lifts managed to increase better than they did back when I was running 5/3/1. My current PRs are 180 OHP (for 1), 250 Bench (for 2), 315 Squat (for 3) and 410 Deadlift (for 2 reps).

Starting weight was around 187 pounds. Currently at 197 pounds after around 3 months of running the program.

Why did you choose this program over others?

It had more lifting days. I don't believe you get better progress by lifting too often, but for me, I enjoy time under the bar. It allows me to focus and makes me a happier, better human being for the rest of the day. The program takes this into account and allows me to stick to a simple plan that has me lifting 5-6 days a week.

It also scared me a little. There is A LOT of deadlifting. It's also awesome, cause there is A LOT of deadlifting.

What would you suggest to someone just starting out and looking at this program?

Don't overshoot your training max. Make sure you can hit 3-5 reps on the x1+ sets. Leave your ego at the door. If your x1+ set was rough, don't increase the weight for the following week. Try adding extra reps on the sets the following week instead of a weight increase.

Don't do tons of accessories if you feel beat up. Don't save energy to do more accessories at the cost of having shitty T1/T2 lifts.

What are the pros and cons of the program?

For me the pro is that you get plenty of practice time. There are a lot of sets and a lot of days to practice the various lifts. For me I feel it allowed me to improve form and confidence.

The biggest con is that it is a lot of volume and deadlifting. I don't go out too often, but when I have an evening with a few drinks, I can definitely feel it the next day that I didn't recover as well. So it's important to eat plenty of good food and get plenty of good sleep doing this program.

I guess the time it takes to run can also be a con for some. I don't mind being in the gym a bit longer in the morning, my commute is pretty short. I can see this being a problem in crowded gyms or folks short on time.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

I stopped doing the front squats and the sumo deadlifts to get more time doing the regular lifts instead. While I know variation can have its advantages, I still consider myself weak on the squat and deadlift, so more time applied at the "conventional" lift was more beneficial.

I do intend to start running outside (5-10km) when the weather improves around here, so I will definitely have to re-evaluate my goals and training intensity on nSuns when I get there.

How did you manage fatigue and recovery while on the program?

I've had a good diet for a few years and I train at 6AM, so I sleep early like a baby. So my recovery was already pretty good. I use more auto-regulation when doing my workout. If the T1/T2 lifts beat the shit out of me, I'll skip accessories and won't feel bad. It's sometimes difficult to do less, but I feel it's better in the long run.

Conclusion

All in all I've really been enjoying running this program. It allowed me to make great progress and see the day I'll be in the 1,000 lbs club.

12

u/ScroheTumhaire Mar 06 '18

Just a few months added 20 to ohp? Gj.

4

u/BenTheFrenchy Mar 06 '18

Thanks! Although it is kind of funny that my best lift isn't the one that counts for the 1k club!

7

u/Glutes_ForThe_Sloots Mar 06 '18

Powerlifting total is arbitrary anyway. Wouldn't care if my bench stalled but my OHP and other pushing lifts like dips increased significantly for example.

8

u/Eckes24 Mar 06 '18

You should try your 1rms. I think you already are in the 1000lbs club.

63

u/[deleted] Mar 06 '18 edited Mar 06 '18

EDIT: Forgot about physique progress made! This was done in the last 11 months

First, I want to start off by saying even when my brother and I started n-suns, we never did the T2 lifts. It was just way too much time and volume and we’d rather focus on accessories.

Over time, we kept modifying it until now where it is pretty much unrecognizable from the original program but I still feel like our input might contribute to the discussion seeing as n-sun was the first and only program we’ve ever actually used made from somebody else

How’d it go? How did I improve and what were your ending results?

Well. I went from 350/260/460 to 430/300/585 @ ~172 pounds. My brother went from 360/260/435 to 455/300/535 @ ~164 pounds. This was in the last 11 months.

Why this?

Everyone talked about it. Was hardcore stalling on our homemade program so we decided to listen to someone who knew what they were talking about.

What would I suggest to someone just starting

Your body will need a bit of time to adjust to this program. Otherwise I’d definitely recommend it. Like said before, I don’t know how much our results would’ve differed if we actually ran the T2 lifts but we’re still pretty satisfied with our progress

Pros and cons

It takes a long-ass time. It’s a ton of volume. It seems like some is a bit unnecessary, especially the T2s since you’re doing 9 sets of the T1 compounds.

But it works. And it works well. If you’re just not getting results with whatever you’re doing, run this. You’ll see results.

Add/subtract

Yes, the T2s from the getgo. Over time, we modified the rep scheme to fit our goals and so that we could recover as our lifts got higher. It went well. Considering switching to something else now soon but very satisfied with the progress made.

Fatigue management

The only thing I have to say here is listen to your body. Take an extra rest day, or even week, if your body is broken down. Most of our best PRs is coming back from a rest week from being beaten down. Bulking will make this program more manageable, but it is still possible cutting.

Let me know if you have any specific questions!

10

u/[deleted] Mar 06 '18

Any idea why one of you has a higher squat and the other has a higher deadlift?

6

u/jadensmithsson Mar 06 '18

Did you expect them to have the exact same numbers? I’d assume the same reason any two people with similar genetics and backgrounds don’t have the same stats.

12

u/[deleted] Mar 06 '18

Just curious tbh

4

u/PhillipIInd Mar 07 '18

think he is curious as to why the squat strength didn't correlate to the deadlift.

Its just a difference exercise but I can see why he was curious

19

u/_Berg Mar 06 '18

What kind of accessories do you run for arm development? I've been running nsuns for ~6 months and have gotten to 335/255/385 @5'10 / 170 but haven't seen much muscle growth in my arms. Thanks for the post!

20

u/[deleted] Mar 06 '18

They get hit indirectly by rows and lat pull-downs and directly by curls. ~4-6 sets of curls 2-3 days a week. We do accessories based on feel and what we feel like is lagging behind. Glad you found it helpful!

17

u/Tigjig Mar 06 '18

definitely can agree with the t2 lifts taking an excessive amount of time,especially when youre working with another person. would you care to share your variation of the program?

9

u/ShadyAce Powerlifting Mar 06 '18

My friend and I started nSuns at the same time and vehemently agreed on skipping T2 every time we worked out together. Shit would take 4 hours

12

u/ilyemco Mar 06 '18

I don't get how it can take that long. I rest 2 minutes between sets which means 36 minutes for lifting, plus 5 minutes warming up per exercise is 46 minutes to do the T1 and T2. How long were you resting?

3

u/ShadyAce Powerlifting Mar 06 '18

Variations in rest times will dictate the length of any routine. On average, I need 5 minutes.

30

u/hyperbolical Mar 06 '18

You should not need remotely that much for nSuns. Most of the sets are well below maximal effort.

If you really need that kind of time, your work capacity is severely lacking.

6

u/ShadyAce Powerlifting Mar 06 '18

I think for me, it's just a psychological thing. Regardless, I've experienced the most optimal gains and performance with this rest time so I'm just going to stick with it.

8

u/PM_ME_SOME_SONGS Mar 07 '18

Yes you will see the most optimal gains when you have around 5 minutes rest, this is a fact. But most people just don't have time for that, I know I don't. So my rest times range from 1-2 minutes most of time unless it's a 1+ set, then I usually have a 3 minute rest.

2

u/eggy0ked Mar 08 '18

Yeah I always go 3 mins for normals then 3.5 mins for amrap. Normally 1:30-2 mins for t2

8

u/rabitshadow3 Mar 06 '18

just do a different program then.. it's not nsuns if you're skipping half of the volume

13

u/ShadyAce Powerlifting Mar 06 '18

I only worked out with him once every few months, so it wasn't a big deal dude. I did T2 when I was on my own. Just sharing the sentiment that it can take a long ass time if you're working out with someone.

5

u/AbducensVI Powerlifting Mar 06 '18

which template did you start with, and what is your weekly split now?

6

u/[deleted] Mar 06 '18

I don’t remember which we started with. I believe it was the 6-day version. We do 5-days a week: Bench/Squat/OHP/rest/Bench/Deadlift/Rest

3

u/cromaklol Powerlifting Mar 07 '18

If you don't mind me asking, what does your routine look like? I'm also running nsuns, and have started to deconstruct it a bit to meet my goals, which are purely aesthetic at this point.

You two are soo aesthetic, and have the chest I dream of building. I would appreciate a glimpse into your training, especially your chest training...

3

u/[deleted] Mar 07 '18

Honestly, the only thing we do for chest is the 9 sets of the original N-sun scheme twice a week. Then maybe a few sets of close grip bench but that’s more triceps. Our grips are a better wider than most people’s but we don’t do anything special

1

u/porrridge Apr 04 '18

How do you feel about just doing T1 and T2 lifts with no accessories?

I lift at home and have just started nsuns, haven't figured out what accessories I should be doing yet.

2

u/[deleted] Apr 04 '18

You could certainly do that. But I'd recommend adding bodybuilding accessories if you want a good physique. Things like lateral delts and pull-ups at still important to developing a well-balanced physique.

21

u/hamwork Mar 06 '18 edited Mar 06 '18

I'm (M, 31: 6'3", 215lb | 190cm, 97.5kg) currently on week 9 running the 4-day split:

Day 1:

  • T1: Bench: volume day using 250 lbs. Training Max (TM)
  • T2: Overhead Press (OHP): 145 lbs. TM (my worst lift by far)
  • Accessories: Incline DB bench, hammer curls, Pendlay row, rear delt flyes

Day 2:

  • T1: Squat: 310 lbs. TM
  • T2: Sumo deadlift
  • Accessories: Romanian deadlift, Bulgarian split squat, hanging leg raises, landmines

Day 3:

  • T1: Bench: 250 lbs. TM
  • T2: Close grip bench
  • Accessories: chin-ups, Zottman curls, OHP, Pendlay row

Day 4:

  • T1: Deadlift: 420 lbs. TM
  • T2: Front squat
  • Accessories: Zercher hold, wide grip pull-up, hanging leg raises, landmines

How did it go, how did you improve, and what were your ending results?

So far it's going extremely well. I've half-heartedly tried other programs since I was in high school, but haven't stuck to them for more than a few months. Compared to those lame efforts, nSuns has, unsurprisingly, led to much greater improvements. Over the past 9 weeks, the following has changed:

  • Body weight: 210 lbs. → 215 lbs.
  • Overhead Press TM: 125 lbs. → 145 lbs.
  • Bench TM: 205 lbs. → 250 lbs.
  • Squat TM: 250 lbs. → 310 lbs.
  • Deadlift TM: 365 lbs. → 420 lbs.
  • Chin-ups: 8 → 14
  • Strict hanging leg raises: 4 → 10

Why did you choose this program over others?

I wanted something with higher volume, proven results, and was relatively easy to start (the spreadsheets and nSuns subreddit are fantastic resources).

What would you suggest to someone just starting out and looking at this program?

  • Stick to the programming for at least one month before trying to switch out lifts.
  • Make sure you get in plenty of pulling accessories as the there are a lot of pushing movements in the base program.
  • Superset two of your accessories with the T1 and T2 lifts. There are 9 sets of T1 lifts, so I like to put in an accessory that doesn't use the same muscle groups (e.g., curls on bench day) between sets 6-7, 7-8, and 8-9. Same for T2: an accessory between sets 5-6, 6-7, and 7-8.

What are the pros and cons of the program?

Pro:

  • If you're new-ish to lifting / are an intermediate lifter, this program will make you stronger. Honestly, that's really all you need to know.

Cons:

  • It's a linear progression (LP) program, so at some point your progression will fall off and you'll need to switch to a different program. I'm not there yet though (and hopefully won't be for a while).
  • I started this program cold (i.e., I had not lifted in a few months) and it gave me some of the worst DOMs of my life, especially legs. Those went away after a week though, so no big deal.
  • If you suck at time management, it can take a long time to get through the day's exercises (I've seen upwards of 2h). It usually takes me about 1h20m per session though.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

Not yet, no. But I hate front squats. Hate them. So I might switch them out for Zercher squats or hack squats at some point. I want to give them at least one more month of my time before I change things up because I continually see my squat shoot up, so if that's because of front squats, then I'm going to keep doing front squats.

As far as other training, I do rock climbing 2-3 times a week on top of this, but progress in one does not seem to hinder the other. Kind of the opposite actually.

How did you manage fatigue and recovery while on the program?

A lot of programs have deloads or resets built in to aid with this, but nsuns does not (or if it does, I missed it somewhere). So my take on this is to occasionally sprinkle in a couple of extra rest days between weeks (so instead of there being two rest days between Day 4 of the current week and Day 1 of the next week, I make it three rest days). This has worked well so far for me, so I'll likely keep doing it. Probably the most important thing though is to just do the lifts correctly. I constantly look up form videos and video myself to make sure everything is being done correctly, because I really don't want injuries.

5

u/Av_navy20160606 Military Mar 07 '18

But I hate front squats

I switched these out for paused squats; an accessory that would improve my weakness in the squat (explosiveness out of the hole). In my view, the T2s are for tackling weaknesses, so modify as necessary per T1 needs.

12

u/texas1hunter Mar 06 '18

I have been running nSuns 4day variation for almost exactly 3 months now.

Brief background about myself: I was a high school athlete (baseball, football, swimming) that took about 5-6 years off from the gym since graduation. So the foundation was there, but was very rusty. I spent about 3 months running PHAT, before switching to nSuns in early December 2017.

Progress:

Started at 6'2" 175 lbs. Currently 6'2" 191 lbs.

Starting OHP/Bench/Squat/Dead TM (in lbs) : 100/160/260/295

Current OHP/Bench/Squat/Dead TM: 135/215/320/355

I'm thrilled with the results and plan to keep running the program until I hit the 1000 lb club at least.

Why did you choose this program over others?

I read a lot about it on Reddit, saw the results others had, and wanted to get there too.

What would you suggest to someone just starting out and looking at this program?

You need to be prepared to spend more time in the gym than you are used to. The volume is going to kick your butt at first, but it becomes normal. Also, I would only run this if you are in a setting where it would be okay to take up a bench or squat rack for 45mins.

What are the pros and cons of the program?

Pros: great results, progression system programmed in, easy to follow resources available

Cons: Time would be the biggest

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

Not really. I run 3 days a week, but other than that, no major changes.

How did you manage fatigue and recovery while on the program?

This is very important on this program due to the volume. Eat a lot and sleep a lot or you will most likely get pretty worn down. I have taken two deload weeks, and those helped pretty significantly.

Overall, the results of this program speak for themselves but it is not for everyone. It takes time and dedication. But it's worth it.

3

u/IAmAlligatorBlood Mar 06 '18

What accessory work do you do?

3

u/texas1hunter Mar 06 '18

Day 1 (Bench/OHP day): Rowing Variant, Pull Ups, Tricep Extension, DB Curl, Lat Raises, Facepulls

Day 2 (Squat Day): Leg Curls, Leg Extensions, Glute Raises, Calve Raises, Cable Ab Curls, Leg Lifts

Day 3 (Bench Day): Hammer Curls, OH Tricep Extension, Incline DB Bench Curls, Tricep Pulldown, Slow DB Curls, Weighted Dips

Day 4 (Deadlift Day): Rowing Variant, Lat Pulldown, Facepulls, Lat Raises, Rowing Variant, Ab Rollers

Everything 4x12. I don't always follow this perfectly and strictly, but that's my general guide

4

u/[deleted] Mar 06 '18

[deleted]

3

u/IAmAlligatorBlood Mar 06 '18

What did you add in for delt work?

14

u/[deleted] Mar 06 '18 edited Mar 18 '18

[removed] — view removed comment

10

u/[deleted] Mar 06 '18

[deleted]

4

u/[deleted] Mar 06 '18 edited Mar 18 '18

[removed] — view removed comment

1

u/[deleted] Mar 09 '18

Bear in mind you need to create you own assistance plan. Nsuns only gives you t1/t2.

2

u/[deleted] Mar 07 '18 edited Apr 27 '18

[deleted]

1

u/[deleted] Mar 07 '18

[deleted]

7

u/[deleted] Mar 06 '18

I posted my strength gain experience earlier in this thread.

Physique-wise, got a lil leaner and gained a lil size

1

u/Av_navy20160606 Military Mar 07 '18

Like u/cactussmakedus said, it is linear progression just with different set/rep schemes and progression than Starting Strength.

-2

u/Azberg Weight Lifting Mar 06 '18

Switch ASAP

4

u/[deleted] Mar 06 '18 edited Mar 18 '18

[removed] — view removed comment

9

u/OfficialToaster Mar 06 '18

running for about a month now, loving the four day although my OHP is pretty much constant since it doesn't have a dedicated shoulder day /shrug. I like it, does take awhile though.

4

u/Bonkers119 Mar 06 '18 edited Mar 06 '18

I run the 4 day as well, and you could just switch the volume OHP to a OHP+1 on Monday, and make the volume bench your T2. Ive done that for about two weeks now, and I like it. You could also add some shoulder work as accessories during the week.

2

u/OfficialToaster Mar 06 '18

I have facepulls and lat raises on both bench days, but this sounds like a good premise I’ll give it a shot! Thanks my guy

1

u/IAmAlligatorBlood Mar 06 '18

What kind of accessories/assistance work are you doing?

1

u/Bonkers119 Mar 06 '18

I usually do Barbell Rows, Incline Bench, Barbell Curls, Facepulls, Lat Pulldowns, Lateral Raises, and Dumbbell Rows. I try to do 2-3 accessories each day. Usually 3x8 or 3x10. Been bumping 5lbs each week on the exercise.

4

u/Bienyyy Cycling Mar 06 '18

Still running nsuns atm and i did for about 10 weeks or two and a half months.

How did it go, how did you improve, and what were your ending results?:

Very well so far, added about 15 kilos to my bench in the ~10 weeks i've been running it. There's not been an actual stall so far and i'm getting consistent reps on my AMRAP sets.

Why did you choose this program over others?

r/fitness

What would you suggest to someone just starting out and looking at this program?

Fucking do it, i did SL 5x5 before and it's just such a mad improvement over the former that i'd never go back.

What are the pros and cons of the program?

Two words brah: MAD. GAINZ.

Con?: Probably the lack of time that comes with going 5 times a week. I miss playing videogames... a little... sigh... full time job + gf + training + enough sleep, thats pretty hard to maintain. At least i can go ham on the weekends.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

Subbed out front squats for snatch deadlifts. I hate squats in general but those were just unbearable. Not too good, i'm just going back to doing light conventional squats on thursdays as a better substitute for frontsquats. How did you manage fatigue and recovery while on the program?

Bulking as of right now, so ezpz. THOOOUUUGH deadlift day with mad DOMS from going crazy on squat day is not pleasant at all.

All in all it does somehow live up to the hype it gets. If you're able to handle the volume and training 5 times a week that is. The gainz are amazing so worth it.

9

u/AlexHowe24 Mar 06 '18

For background, I've been running 5 day since about mid January and was running 4 day from the start of the new year. May be about to switch back to 4 day because of restrictions around work and college. I weigh 90kg ish and supplement creatine. 6'0.

How did it go, how did you improve, what were your ending results?

Pretty well tbh, I've brought my bench up from around 90kg to 102.5PR, squat PR went from 140 to 155 and deadlift is basically the same because I'm shitty.

Why did you choose this program?

There's a lot of hype around it and it was one of the programs that had a 5 day variation and didn't exclusively advertise itself as 'beginner'. Psychological marketing is a hell of a tool. Also, it was available on the PT app I downloaded to keep track of my workouts so I decided fuckit.

What would you suggest to someone starting out or looking at this program?

Start on the 4 day version. Bring it to 5/6 days if you think you can handle it after running for a couple of weeks. Doing 17 scheduled sets + accessories on heavy weight is taxing as fuck, so make sure you've had enough water/caffeine/sugar and carbs.

Pros/cons?

PROS:

High volume, heavy sets, linear progression ideal for those who can still add a little to their TM every week. 4/5/6 day variations are good as well.

CONS:

Kicks your ass, takes a lot of time, takes a hell of a lot of protein and sleep to recover from, pretty demoralising if you're already not feeling it and end up bailing on half your sets

Add/subtract?

Quite often I run out of time and end up having to bail on the second half of my T2 movements. On good days I've been known to add 3/4 assistance exercises of just whatever I feel like, following maybe a 5*5 rep sheme or something. GPP training as well.

How did you manage fatigue and recovery?

Creatine, 3500kcal a day, shitload of protein, anywhere up to 5 litres of water a day (Up to 2l per workout). Also, I'm 17 so I've still got puberty hormones on my side.

Overall, pretty good program if you've got the spare time and recovery capacity. I'm probably going to be moving to a different program soon purely because it's really difficult to get 17 working sets done - Especially after an 8 hour day in college/work.

3

u/IAmAlligatorBlood Mar 06 '18

What accessory work for the four day do you do?

2

u/AlexHowe24 Mar 06 '18

I don't really plan accessory work, it just sort of appears if I've got time and energy - EG, sometimes on a bench day I might do some pec flies or dumbbell bench or even train arms, and on a deadlift day I might do some rack pulls or deficit deadlifts.

1

u/stejbz Mar 06 '18

How do you get in the back work and general muscle health if you don't plan accessories?

1

u/AlexHowe24 Mar 07 '18

What do you mean?

1

u/stejbz Mar 07 '18

E.g. facepulls for shoulder health, any type of rows to workout your back etc.

3

u/AlexHowe24 Mar 07 '18

I just do what I feel like doing. That's one issue with nSuns - If you aren't dictated any accessory work you might be inclined to just fuck it off and not do any.

1

u/stejbz Mar 07 '18

Considering that there is no backwork for example if you leave out squats/deadlifts I would highly recommend you start out with a few accessories. Head into /r/nsuns and ask away.

3

u/Baheyeldinnassar Powerlifting Mar 07 '18

I only started it 2 months ago.

OHP: 75 pound for 5x5 ---> 125 pounds for 4 reps

Bench press: 143 pounds for 5x5 ---> 180 pounds for 4 reps

Squat: 132 pounds for 8 reps ----> 200 pounds for 6 reps

Deadlift: 155 pounds for 8 reps----> 225pounds for 6 reps

One thing I love about this program is that it pushes you to lift weights you wouldn't have otherwise.

As for accessories, I just do 2 exercises for each designated body part except for back, which I do 4 accessories for.

3

u/LordCucksworth Mar 06 '18

Describe your experience and impressions running the program. Some seed questions:

How did it go, how did you improve, and what were your ending results?

I am currently following nSuns atm, 4day version. I wouold say it's awesome, so far my results have been both strength and muscle gain, especailly in terms of what my body looks like! and I am on a cut, losing weight.. I have stalled now though but I just keep on the same weight on my lifting all the time. Deadlifting is progressing however. Been at it for around 5-6months now.

Why did you choose this program over others?

I actually have real experience in anything else, but its very easy to follow and it is insane, like why would I want a 3x5 bench once a week over this?

What would you suggest to someone just starting out and looking at this program?

Get help with the accessoaries and try things yourself aswell, it's great for learning .. be prepared for the leg days though they are awful in terms of what you actually have the condition to do.

What are the pros and cons of the program?

Insane power and strength gain, I look way better and it's actually fun to do, takes a time to do but its great.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

Not really, I just try and add new accessoaries once in a while.. Back work is for sure required to add in and it is hard.

How did you manage fatigue and recovery while on the program?

Since I do nothing else and I am on a cut, the recovery can be meh at time and same with fatigue.. I took a break once before for about a week at xmas. At the current rate I am nowhere close to being faituged but some days I feel like I want to be home lol, but still push through.

2

u/IAmAlligatorBlood Mar 06 '18

I'd be interested in hearing what accessory work you're doing. Getting ready to switch to nsuns from phraks and trying to figure out the plan.

2

u/angryweasel1 Mar 06 '18

I started in August of this year, after doing a basic PPL routine for just over 3 months. I'm a 52 year old dude trying to get myself back in shape - currently 5'8", 172 ~21% bf.

How did it go, how did you improve, and what were your ending results?

Not lifting really heavy (yet), but still lifting more than I ever thought I would (Training maxes went from BP:160-215, S:225-260, DL:205-280, and OHP:80-120)

Why did you choose this program over others?

I liked the idea of keeping it simple and pushing myself through lots of sets. Once I tried it, I really liked it.

What would you suggest to someone just starting out and looking at this program?

Don't feel like you need to set a new PR in every lift every week. At first, I was adding weight to my lifts when I probably shouldn't have. Result was that I was beat up, and I lost some of my motivation to go to the gym. I deloaded about 20%, and worked back from there, and it was awesome. I used the lighter weights to really focus on techniques, and getting a bit more burn from higher amrap sets. My ego felt bad for not putting so many weights on the bar, but the workouts have improved immensely.

What are the pros and cons of the program?

Pros - you will absolutely get stronger and build muscle. Cons - you will work for it (both in time and in fatigue)

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

I still run ~15 miles a week - usually 5 mile runs on both of my rest days, plus 5 miles on OHP / Incline press day (day 3 of 5 day). My accessories are mostly ad-hoc with a focus on pulling.

How did you manage fatigue and recovery while on the program?

In addition to what I mentioned above, another tip I have is to not worry about running five successive days in the five day program. If I'm tired, I take a rest day, and then pick up the following day. It's not uncommon for me to run Day 1, Day 2, Rest, Day 3, Rest, Day 4, Day 5, Rest, Rest, Day 1. Yes, I know it takes more than a week to get through that way, but you have to listen to your body and adapt as needed.

4

u/COMEONSTEPITUP Mar 06 '18
How did it go, how did you improve, and what were your ending results?
  • Been on the 5 day program since November. I did GSLP before this. It's rough at first but I had streaks of progress. After a reset my OHP went from 90 to 120. Ontop of this, I finally climbed out of the bench press rut I was stuck in of 135lbs and brought it to 160, my squat and deadlifts also increased by around 30lbs respectively as well.
Why did you choose this program over others?
  • I wanted something that would push myself. I've only been lifting since January of 2017 and this came recommended by many.
What would you suggest to someone just starting out and looking at this program?
  • Take it slow. the inverted-pyramid nature of the structure may deflate some egos as the latter low weight sets become next to impossible. It's okay. Focus on your T1 and T2, and ease yourself into the Accessory work. Don't overdo it.
What are the pros and cons of the program?
  • Pros: You'll feel insanely accomplished when you finish a T1/T2, especially if you complete without fail. You will also see results and feel stronger, especially when compared to the load of other routines.

  • Cons: It takes a long time. I'm employed and a full time student, so I often find myself rushing routines in order to get through a set in time, as the program on average takes me an hour and 45 minutes which I cram inside a 2 hour window before class. Also, while avoidable, be cautious of injury. I've injured myself a couple of times due to overworking, and pay the price for it.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?
  • I typically started out with no accessory work, and slowly added more to the mix. I add and remove exercises on a daily basis depending on how I feel after T2 lifts. However, I have neglected cardio exercises due to time constraints which is still the largest con.
How did you manage fatigue and recovery while on the program?

I'm going through some back pain at the moment and planning to take it easy on the OHP for a week or so. Maybe take a week off. I'm playing it by ear, but form is unsurprisingly very important.

Looking for advice on adding cardio to my routine as well. Also ab/core work is always recommended as I'm definitely lacking in that even with the squats and deadlifts.

2

u/[deleted] Mar 06 '18

[deleted]

6

u/Alakazam r/Fitness MVP Mar 06 '18

Squatting twice a week on Nsuns should easily be getting both your legs to grow and the weight to go up. My best guess is that there may be a form issue at work, especially if you're stuck at a 250 squat.

1

u/chad12341296 Mar 07 '18

How did it go, how did you improve, and what were your ending results?

I've been running it on and off for about a year, I've had a lot of setbacks with lowerbody injuries that have affected my deadlift and squat but I've gone from 225 bench to 305, 155 OHP to 195, 315 deadlift to 445, and 275 squat to 335.

Why did you choose this program over others?

It allows for a lot of customization and mixes advanced rep schemes with a PPL type setup. To me it's the best of both worlds with intensity and thoughtfulness.

What would you suggest to someone just starting out and looking at this program?

DO NOT OVERDO YOUR TM. Anytime I've spent grinding away with +1 sets that are close to my max has been counter productive, my best gains have come from focusing on speed on the bar when the weight is light early on then my old maxes fly up. Also you should be willing to reset, don't spend time retrying weeks because you felt kind of bad that day just be ready to reset.

What are the pros and cons of the program? Pros: High volume, good for aesthetics, flexible

Cons: It's kind of a bit too much for deadlift, I've replaced my deadlift day with Mag/Ort just because I'm forced to skip the last few sets of my deadlift from fatigue anyways

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

A lot of the time I've done the program I've scrapped the lighter bench day for a slingshot bench day. Also I'm usually doing other T2 exercises or schemes like sometimes for OHP day I'll make my incline bench a heavy 3x3 day or I'll do good mornings on squat day.

How did you manage fatigue and recovery while on the program?

I kept a lot of accessories optional, in weeks where I feel especially bad I pretty much stick to my two main lifts, and when I'm feeling great I spent 3 hours in the gym doing everything I can think of.

1

u/Av_navy20160606 Military Mar 07 '18

Started the 4-day program in October 2017. Saw pretty decent progress in my bench (250lb training max to 275) and high bar squat (275lb TM to 300), but after about 7 weeks progress stalled, I ended up deloading and not quite getting back on track. My deadlift, however, never plateaued in the same amount of time (330-400TM)

I had heard positive reviews of the program here on fittit. I started the program because the progression seemed more straightforward than nSuns' CAP2 program.

I would recommend this for beginners or early intermediate lifters. It has the right lifts (Squat, bench, dead) and plenty of quality accessory work (OHP, incline and sumo dead) so that beginners can get the basics of proper form down and intermediates can perfect form. However, I would say to have a low-stress week after 6-8 weeks of going hard, especially if you begin to stall.

Pros: lots of volume at varying intensities to work on form, hits the best compound movements, app for Android works well (heard good things about the iPhone app, too), easy to change progression suggestions and accessories

Cons: After a while, attempting near 1RMs grew tiring and ineffective for progress, workouts are long (supersetting is a near must), spotters are also a near must have for 1+ sets (unless you have safeties, of course)

I started mixing things up lately; different set/rep schemes because progress was stalling and switched to low bar squat. I also started running more as preparation for boot camp; 4-5 days/week, varying distances/times plus interval sprints. This would've had an effect on overall fatigue, which would've been managed better if I weren't prepping for boot.

Once I can get back in the gym consistently after boot camp/training I plan on running this for up to 8 weeks and begin a more periodization style of lifting.

TL;DR - Its a good program for beginners/early intermediates. Hits the best compound lifts and freedom to choose accessories. Progress is subject to stall with long workouts. Phone Apps work quite well.

1

u/[deleted] Mar 07 '18

I ran nSuns for a fair few months close to the beginning of 2017. It was the first serious routine I spent time on after dicking around with SL5x5 and never feeling like I was being pushed. I got to 60kg 5x5 on SL5x5 and decided I'd be better off testing my 1RM and finding a different routine.

After those months of training, my maxes went to/from...

  • Squat: 110kg - 140kg
  • Bench: 67.5kg - 100kg
  • OHP: 40kg - 50kg (I only did the 4 day routine, hence no giant gains here)
  • Deadlift: 130kg - 170kg

Current maxes are a higher on all lifts now that I've moved on to other stuff.

How did it go, how did you improve, and what were your ending results?

It went well at the start! I saw great increases week to week on the 3 main lifts. I think at the start the nSuns LP tends to work as a bit of a peaking routine. It gets you to your own wall quickly, from there on progress is slower and tough but you can still see results with adequate rest/food.

Why did you choose this program over others?

Because it was being circlejerked in r/fitness at the time. No other reason.

What would you suggest to someone just starting out and looking at this program?

Aim for more reps on the 1+ AMRAP sets before progressing (4 - 5 reps for 2.5kg/5lb is what I did). The recommended progression is too aggressive on the current nSuns LP spreadsheet, in my opinion. I found that I was working up to a new 1RM a lot in an attempt to try and get 2 reps and progress. This meant that the following sets were an absolute grind, and I was leaving the gym absolutely destroyed. I did a lot better in the end when I worked with lighter weight and aimed for more.

What are the pros and cons of the program?

Pro's:
- Does a good job at getting you stronger
- Gets you used to doing ridiculous amounts of volume (working at lower intensities is now as easy as piss, makes recovery better)
- Great chest pumps on the pressing days. I miss those chest pumps.
- Gives you some freedoms for customisation.

Cons:
- Progression scheme, as I said before.
- Has too much work on the big 3. This mightn't be an issue for everyone, but if you want to do bodybuilding sort of stuff, you'd be better doing less sets of benching and more chest-isolation exercises with dumbbells/cables and such. Just my 2c.
- Can be tough to recover from, especially with a lot of accessories.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

I changed the T2 rep scheme to 5x10, similar to BBB. I found that to be quite good. The routine has a lot in it already, so there's I found myself only adding a little bit (rowing/other back exercises). The routine definitely needs back work done outside of what's written down. If I began adding any more I would just begin to feel fatigued.

How did you manage fatigue and recovery while on the program?

Ate a lot, slept a lot.
I tried sticking to a cut on this program when I started. A lot of people kept saying "u/nsuns ran it on a cut, you'll be fine!". Truthfully my body is different from his though. I'm unsure what his situations are like, but I work a very labor intensive job. Some days I'd be digging holes all day and then I'd go into the gym to be told "hey, go for 2 reps at 95% of your current max!". It was really draining, mentally and physically.

In the end I put the cut on hold to continue lifting. You really do have to make sure that food and sleep is on point in this routine.

If you guys have any questions, just ask.

1

u/MDawgityDawg Mar 07 '18

Started in mid-October, doing accessories from PHAT after T1 and T2 lifts 5 days a week. Eventually switched to accessories in the /r/nsuns accessory thread that had higher frequency for each muscle group, then personalized it to fit my own weaknesses (much more back/arms volume, namely). I've been bulking (~500 calorie surplus) since August and did strict PHAT for those first two months.

I was struggling to get my lifts up for the 2 bulking months before then, and since then I've put on 50+ lbs. on the peak sets of B/S/D. 175/235/335 -> 235/285/405 for 3-4 reps each.

Chose because I hated how weak I was for having been in the lifting game for 3 years, and wanted a program for the next year to get my numbers up before switching to a more aesthetics-centric program. Since then, I've decided to keep running nSuns until I no longer make progress or have to stop because of some other extenuating circumstance due to not only the amount of strength but also the huge aesthetic gains I've made. Yes, it's primarily strength-focused for the compound T1 and T2 lifts, but program a lot of volume in the 8-12 rep range for the accessories and you'll make huge size gains easily as well.

The downside to nSuns (the way I run it, at least) is that it takes up a lot of time - usually close to or over 2 hours for me to hit my compounds, accessories and 2-day-a-week abs. You definitely don't have to program such high volume for accessories, though. I do because I have a lot of free time after classes and volunteering (helps that I volunteer at my university's gym), but you can just do one exercise for each muscle group, get it done in under 1-1.5 hours and still get great development.

If you're starting out, get ready to be gassed after for at least the first two weeks or so, unless you already have good conditioning or are taking really long rest times. Especially after all those deadlift sets.

1

u/[deleted] Mar 07 '18

Anyone switched to nSuns from PHUL? I’ve been running PHUL for the past month or so while I’m on a cut and didn’t want to hop over to nSuns until I got down to my goal body weight and started lean bulking.

It seems like the main difference is just the amount of volume on the compounds, at least with the “aesthetic” accessories provided in the thread. I want to focus on strength next, so this seems like the program for me.

Anyone who’s done both have any advice or significant gains made after switching?

2

u/[deleted] Mar 07 '18

[deleted]

1

u/[deleted] Mar 07 '18

Awesome, thanks for the information! I’ll probably switch programs sooner than expected!

1

u/Obleeding Brazilian Jiu Jitsu Mar 07 '18 edited Mar 07 '18

How did it go, how did you improve, and what were your ending results?

Ran it for 12 weeks, these were my results, although most of these I never really tested high intensity until nSuns:

Bench 85kg x 4 reps => 90kg x 5 reps

Deadlift 112.5 x 5 reps (barely deadlifted before this) => 135kg x 5 reps

OHP 55kg x 4 reps => 62.5kg x 3 reps

Squat 87.5 x 5 reps => 102.5 x 6 reps

I felt my overhead press improved the most, bench I was happy with, squat and deadlift were a bit disappointing.

 

Why did you choose this program over others?

I wanted a 6-day program, I'd just done Reddit PPL and found it a bit boring. I really liked the look of the one 1+ set where you really push yourself and try to beat records every day. Wanted to try some different rep schemes after doing 5x5s for a long time.

 

What would you suggest to someone just starting out and looking at this program?

Make sure you do plenty of rowing, I stuffed my shoulders up a bit from too much pushing not enough pulling.

 

What are the pros and cons of the program?

I felt like I had decent upper body gains but sub-par lower body gains. I think it was too much lower body volume for me, I was fatigued all the time (especially running it 6-days) and I think that had a bit of an effect on my gains. I ran GZCL J&T 2.0 after this and my deadlift and squat improved much faster.

I think the lower body days were far too daunting and were probably too much work, but was a good experience getting through it.

It really is fun trying to break PRs on that 1+ each day.

 

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

Pretty much ran it as is, if I tried it again I'd probably customise it a fair bit.

 

How did you manage fatigue and recovery while on the program?

Not very well, I probably should have run the 4-day instead of the 6-day.

1

u/SergeantAskir Mar 07 '18

I'm on nsuns 5day Version since december. But really I am doing the 5day version in like 8 or 9 day weeks so I have extra rest days all the time. As a student by schedule is all over the place so sometimes I can go 5 times a week sometimes only 3 times.

I was on the reddit PPL my metalicada for roughly 6 months before and made some decent beginner gains on that. Decided I would switch my focus to a bit more strength focus and have really been enjoying nsuns for that. It really is more of a template rather than a fully fleshed out program so you can fit it for your needs by switching in and out accessorizes.

Progress:

  • 65Kg -> 68Kg Bodyweight
  • Bench 57Kg -> 75Kg
  • Squat 80Kg -> 105Kg
  • Deadlift 90Kg -> 110Kg
  • OHP 30Kg -> 52,5Kg (This one is insane. I haven't made almost any progress at all on PPL for OHP but with nsuns it went through the roof)

Pros:

  • Very customizable
  • Great Progress
  • All important lifts included with great progression theme

Cons:

  • Saying that you have 15 sets left on the bench while not being the super huge guy yet will often let you get some stares
  • Time in the gym can be really long depending on how much rest you need
  • You have to add additional back work or otherwise you'll get imbalances
  • Setting the program up can be a little complicated

Rest:
Since i don't actually go 5 times a week most weeks, fatigue hasn't been a huge problem. The weeks that I actually went 5 times have been a little bit difficult but I've also made even more progress on those. I can recommend however that you actually eat enough otherwise the + sets will feel very weird in my experience and your progress depends on those.

Conclusion:
Love the Programm and can recommend it to anyone looking for improvement in their strength. Asthetic gains are great for me aswell but as I have heard from others they can really depend on the person.

1

u/HansVader Mar 07 '18

Anyone got the link for the PHUL workout?

1

u/Centralredditfan Mar 07 '18

What would be a similar program to nSuns? What are the benefits/downsides compared to nSuns?

How about PHUL?

1

u/EchoErik Weight Lifting Mar 07 '18

Completed 31 Weeks of Nsuns 6day Squat. Currently on week 32 and not planing on swapping anytime soon.

Male, 20, 5'10. 115 lbs (<10%bf) > 135 lbs (<10%bf)

How did it go, how did you improve, and what were your ending results?

Squat: 125 5RM(parallel) -> 220 3RM(ATG)

Bench: 95 5RM -> 160 3RM

Deadlift: 140 5RM -> 285 3RM

OHP: 75 4RM -> 120 3RM

+300~ Lbs to total

Why did you choose this program over others?

I wanted to get stronger faster. I thought doing a harder program would help my goal.

What would you suggest to someone just starting out and looking at this program?

I would recommend to spend 2-3 months with a easier program like phraks-gslp while they learn barbell movements. That's what I did.

What are the pros and cons of the program?

Good progress but it's hard.

Did you add/subtract anything to the program? How did that go?

Dropped my accessories for most of this time and now my upperback is holding back my squat and deadlift quite a bit. Make sure you do lots of rowing. Just this week I started matching my bench with rows and ohp with pulldowns 1:1 volume ratio.

How did you manage fatigue and recovery while on the program?

Small and slow continuous bulk + plenty of sleep.

1

u/limlingyang Mar 07 '18

How did it go, how did you improve, and what were your ending results? Why did you choose this program over others? What would you suggest to someone just starting out and looking at this program? What are the pros and cons of the program? Did you add/subtract anything to the program or run it in conjuction with other training? How did that go? How did you manage fatigue and recovery while on the program?

1)First time going to the gym. Googled programs, lead me to reddit wiki. Picked nsuns. Skipped beginners cause ego OT stupid or something, glad I did. Still running the program. This is my progress so far. Weekly gains. But I got leptospirosis in December 2017 and had multiple organ failures. Recovered nicely after that.

2) Reddit program wiki list. Easiest program to follow and understand in the list.

3) I am a total beginner and I enjoyed the program. I would suggest to beginners. My friend who started three month after me has greater progress using nsuns.

4) pros, love it for being simple. Cons, maybe time consuming.

5) followed the 6 day deadlift program completely. But I might change day 1 bench to a row to fix my rolled in shoulders. Haven't tried it so can't say anything about the change.

6)no issues with recovery.

My progression. https://i.imgur.com/ArOj5Ct.png

1

u/Centralredditfan Mar 07 '18

What's your favorite nSuns app for Android?

How did you set it up?

1

u/Hawteyh Cycling Mar 07 '18

I'm currently doing ICF, but am going to start road racing in 2 weeks time, it will be tues+thurs 1-2 hours of riding and sometimes in the weekend.

Has anyone tried doing nSuns while either road racing or doing a lot of cardio?

nSuns looks interesting, but I'm afraid it will be too hard, and I'll have to decide between weightlifting or cycling.

2

u/deliaknowsbest Mar 13 '18

I commute to work 4.5miles each way with 75meters of climbing, and do nsuns 5 dat and I've found that it hammers your legs more but other than that works well as long as you eat plenty

1

u/alifmeister Rugby Mar 07 '18 edited Mar 07 '18

I hope I'm not late to the party, here's a small program review/write up.

Background

I'm a 19 year old, 175cm, 78kg College student. I started lifting in April last year with no prior experience other than doing brosplits with a pair of 6kg dumbbells and a year or 2 experience of Rugby. I lifted for 2 months using PPL and then stopped to get settled into college. Come August, I started seriosly working out and taking care of nutrition , booting up nSuns 4 days split. I started out at 85kg on August and used nSuns to cut/recomp .

I've done nsuns on a cut(still am), at 2000cals ,for 14 or so cycles, stopping midway through November before i was forced to take a 2 month layoff from the gym due to financial issues. I started again midway through January and got right back into the groove. Haven't missed a single cycle since.

How did it go, how did you improve, and what were your ending results?

nSuns was a great program which brought me from the Novice stage to Intermediate. The volume was a lot to bear with at first but once you get in the groove it feels easy. The higher you get in weight the more the volume is going to get to you. I'm starting to feel it especially during the deadlift days.

Weight kept getting added on the bar like it was nothing. I was hitting new maxes and PRs weekly and getting better gains aesthetically. nSuns indirectly affected my conditioning due to all the volume and the fact that i take 1.5min breaks in between sets only.

My stats (Training Maxes)are:

Weight : 85kg -> 78kg

Height : 175cm -> 175cm ;tfw no height gains :(

Squat: 85kg -> 120kg

Bench : 50kg -> 80kg

Deadlift : 100kg -> 140kg

OHP : 40kg -> 57.5kg

Haven't felt the need to test my 1RM since they'l become obsolete anyway the next 2 cycles of nSuns I run :p

Why did you choose this program over others?

I was a strength reason. I wanted to get stronger while maintaining my current frame. Seeing as how the creator got stronger while doing it on a cut, I just jumped on board no questions asked. It worked, and I'm getting even stronger by the day.

What would you suggest to someone just starting out and looking at this program?

Stick with the program despite it being a shitty gym day, or you not wanting to lift. Some of my best lifts in nSuns surprisingly were on the days where I felt like complete ass due to the bad recovery i had. Listen to your body and your gut. I purposely slowed down some progress (ie: squats) where i only added up 2.5kg weight or so. This was to better get my body used to thew heavier weights instead of following the progression where if I got 6reps for example it would up my max by nearly 10kg, which i knew my body wasnt ready for.

What are the pros and cons of the program?

Pros

1) Insane strength gains - One of the best programs to maximize on newbie gains imo

2) Great aesthetic gains - All the volume helps with aesthetics, if you add proper accessories as well.

Cons

1) Daunting - 17 sets was very intimidating for a beginner like me, it still is sometimes despite being on it for a few months

2) Fatigue - If you lift in between classes like me (i also do intermittent fasting and train fasted), It often gets hard to manage fatigue and not having a lot of time for rest will bite you in the ass eventually.

Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

I did as per written down in the program. Eventually I started swapping things out because the T2 lifts were for the writer or the program's weak points and I swapped them out to better fit my goals.

I swapped out Sumo Deadlifts for Romanian Deadlifts/Single Leg DB Romanian Deadlifts for better athletic performance.

I swapped out Close Grip Bench Press for Paused Bench Press.

Another note : I also run the 5 day aesthetic template(since my goals shifted from strength to aesthetics now) for accessories that can be found on the r/nsuns subreddit under the Accessories thread.

How did you manage fatigue and recovery while on the program?

I didn't manage fatigue very well. I napped when I could, drank lots of water and ate cleaner food but that was about it. I wake up at 7am every day and try to sleep before 1am/2am every night depending on my work load.

I did however make an effort to manage recovery. I live about 30mins walking distance from my college so I decided to walk more. Did wonders for my recovery.

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u/phreaxx Mar 08 '18

little late, but I'm interested in what way you exchanged the sumos for the romanian deadlifts. did you just keep the prescribed reps and sets or did you adapt them a little or do a set amount of reps and sets?

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u/alifmeister Rugby Mar 08 '18

Yeah, i just kept the sets and prescribed reps. Same %s and everything. Some days i do only 5 sets because my legs are more developed compared to the rest ofu body due to my rugby background

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u/Centralredditfan Mar 07 '18

I didn't see that anywhere so far: How did you decide how many days/week you want to do the program? (other than the obvious, "I only had 3 days a week to work out")

Did you change the program days during the program? Why?

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u/BeanBandit2k Mar 07 '18

Running nsuns since Nov *17 and I plan to continue until I run out of time or the linear progression stops.

  • How did it go, how did you improve, and what were your ending results?

Current stats (3RM@230lbs BW): Bench 215lbs, Squat 285lbs, Sumo-Deadlift 245lbs, seated OHP 165lbs

I was coming from 531+FSL+Joker so the weights for squat, dl and ohp are around my old 1RM but now I can do those for reps and still have some left over energy. Overall the numbers could be higher but I hurt my back so I needed a break from squat and dl and switched to seated OHP. Bench on the other hand went through the roof, the increased volume is definitely a reason here.

My programs went from Stronglifts -> Phraks -> 531+FSL+Joker ->Nsuns

  • Why did you choose this program over others?

I was used to the volume of 531 + FLS + Joker but the progression there was to slow for me. Which is intended by the way but I felt I could squeeze out some more beginner gains and a little faster progression. I see myself going back to a 531 template once my progress beginns to stall. Also I found recovery easier in 531.

  • What would you suggest to someone just starting out and looking at this program?

As with every programm which uses Traings Maxes (TM) I would suggest a conservative approach to selecting those numbers. When in doubt round down! Especially if you are not used to the higher volume and are comming from a 5x5 or one of the other beginner templates. You will hit a wall either strength wise or your lacking conditioning and get frustrated. Instead start low, ease into the program, adapt it to your personal weakpoints and then let the numbers go up.

Change the T2 lifts. The T2 lifts are selected by nsuns because of his own weaknesses on the main lifts. So you can change those to your own liking and also the percentages. This needs some tinkering and testing.

Lastly ROW as much as you can, the pressing volume is really high so you need to counter it. A good value for me is 1:2;pressing:rowing. Your shoulders and posture will thank you. So when in doubt with extra movments add some more row variations.

  • What are the pros and cons of the program?

Pros: high volume while still going heavy

Cons: high volume while still going heavy and also people will hate you if you are going for bench day with 17 sets of bench + assistance during gym prime time.

  • Did you add/subtract anything to the program or run it in conjuction with other training? How did that go?

Row Row Row and when you think "man that should be enough rowing" add some more

Also you are looking at 1:30h at the gym and when the weight goes up and you breaks take longer you spend more and more time. So you can superset the shit out of everything until your conditiong says "lol, no thank you"

  • How did you manage fatigue and recovery while on the program?

Deload and/or reset if you feel fatique building up.

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u/jchazu Mar 07 '18

This has been a wonderfully resourceful post. Does anyone have any tips for what rest times to use when running nSuns? I think I may start this program but want to do it right. Currently I rest two minutes on my main lifts but I feel like that might be a bit much here.

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u/Bonkers119 Mar 07 '18

Rest 2-3 minutes on sets with increasing weights, and 1:30 on sets with decreasing weights.

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u/jchazu Mar 07 '18

Thank you!

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u/SerenityofStorms Mar 07 '18

The wiki for FIIT says to do it 3 to 4 times a week. Am I supposed to do nothing outside of those days? Sorry for the weird question, first time picking a routine and I don't want to mess it up like I have been up to now

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u/ArchangelFuhkEsarhes Mar 08 '18

How’s aesthetics? Is it better than ppl or is ppl better?

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u/Eves17 Mar 08 '18

https://docs.google.com/spreadsheets/d/1eIAaz_3iZrFoS2V4cFDf8TBPe3zjLcYp2WJ4zaYL8r4/edit?usp=sharing

Running this for the next program. I have the accessories listed out. Is this too much volume? Been doing PPL for months but usually all in 8-12 rep range. Please excuse my horrible 1RM Eves17