sazuro
Supremacy Member
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Update 1 has been initiated. Not completed, will be adding more tomorrow. Check post No. 83, 84 and 85 for updates.
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Over the past few weeks, or even months, there has been an influx of members posting their routines and questioning their results. The one factor that seems to be consistent among these cases is the actual development of the routine.
I believe that unless you are an advanced, or in the least an intermediate lifter, it is not wise to create your own routine in the hopes of achieving your goals.
You are better served by utilizing a routine that has been tried and tested. And of course, run the program for a pre-determined period of time. Specifically, until it no longer yields the results you want.
For the benefit of some of the members here, I have taken the liberty to compile a list of the better known programs, specifically those that have shown to produce results.
Foundation Building
Starting Strength
Stronglifts 5x5
Strength-Based Programs
The famous 5/3/1
5/3/1 Full Body Training - Jim Wendler
Push-Pull
Westside for Skinny *******s (WS4SB) 3
Hypertrophy-Based Programs
DoggCrapp Training
GVT - German Volume Training
Power/Hypertrophy Routine
Total Body Training - Chad Waterbury
HST - Hypertrophy Specific Training
Fat Loss
Tabata - 4 minutes for Fat Loss
OVT - Optimized Volume Training
GBC - German Body Composition
Metabolic Conditioning
TACTFIT
Training Tools
5/3/1 Calculator 1
5/3/1 Calculator 2
No matter which routine you choose, your diet is the deciding factor.
Gain muscle - Eat more
Lose fat - Eat less
Feel free to suggest additional routines/programs that people may benefit from.
UPDATE September 15 2011
Full Body Training - Jim Wendler
5/3/1 Calculator 1 & 2
For those intermediate/advanced lifters here interested in DC Training, check out this thread. It has most/all the answered required to get a firm grasp on what is essentially DC Training and how to go about doing it.
Please take note, this is NOT recommended for anyone starting out or still achieving beginner progress.
DC Training Q & A
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Over the past few weeks, or even months, there has been an influx of members posting their routines and questioning their results. The one factor that seems to be consistent among these cases is the actual development of the routine.
I believe that unless you are an advanced, or in the least an intermediate lifter, it is not wise to create your own routine in the hopes of achieving your goals.
You are better served by utilizing a routine that has been tried and tested. And of course, run the program for a pre-determined period of time. Specifically, until it no longer yields the results you want.
For the benefit of some of the members here, I have taken the liberty to compile a list of the better known programs, specifically those that have shown to produce results.
Foundation Building
Starting Strength
Stronglifts 5x5
Strength-Based Programs
The famous 5/3/1
5/3/1 Full Body Training - Jim Wendler
Push-Pull
Westside for Skinny *******s (WS4SB) 3
Hypertrophy-Based Programs
DoggCrapp Training
GVT - German Volume Training
Power/Hypertrophy Routine
Total Body Training - Chad Waterbury
HST - Hypertrophy Specific Training
Fat Loss
Tabata - 4 minutes for Fat Loss
OVT - Optimized Volume Training
GBC - German Body Composition
Metabolic Conditioning
TACTFIT
Training Tools
5/3/1 Calculator 1
5/3/1 Calculator 2
No matter which routine you choose, your diet is the deciding factor.
Gain muscle - Eat more
Lose fat - Eat less
Feel free to suggest additional routines/programs that people may benefit from.
UPDATE September 15 2011
Full Body Training - Jim Wendler
5/3/1 Calculator 1 & 2
For those intermediate/advanced lifters here interested in DC Training, check out this thread. It has most/all the answered required to get a firm grasp on what is essentially DC Training and how to go about doing it.
Please take note, this is NOT recommended for anyone starting out or still achieving beginner progress.
DC Training Q & A
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