Search:

531 has a bunch of templates and is a good program if you are limited for time.

Your body grows as a unit not as an amalgamation of small components. This is why compound exercises are ALWAYS recommended over isolation ones. In order to add size to your biceps you need to add...

Your body doesn't know how many sets or reps you do all that it knows is that your muscle fibers have received sufficient trauma to trigger super compensation. As far as sets go the truth is that one...

Ellington Darden The new High Intensity Training.
Stuart Mcrobert Brawn/Beyond Brawn.
Rippetoe and Kilgore Practical Programming for strength training.
Arthur Jones The Nautilus Bulletins.

DC training uses a 20 rep set to finish off a workout. You can do it provided you recover alright before the next time you do it.

Starting Strength hands down. For a beginner this is an ideal program for developing strength, muscle, and proper form in the big lifts. Read the book though, ALL OF IT.

when your workload (training volume or intensity) required to stimulate muscle growth is too high to recover from in 48-72 hours. If you can still manage to perform an adequate amount of work in a...

There's no reason she wouldnt benefit from starting strength or allpros. Both are short and sweet and will be good for developing her form in the big lifts.

nothing wrong with crossfit as a conditioning regimen to improve overall fitness. It gets a bad rep in these circles because it is misused as a means to "get ripped". Most of us are training with...

There's also DC training, The texas method, Madcows 5x5, Bill starrs 5x5, and PRRS. Of these PRRS and the texas method are more geared toward size than strength, however just remember that you do...

Always focus on getting stronger. You never see weak guys that are huge.

Alpros a simple beginners routine
Icecream fitness Novice 5x5 for bodybuilders
Starting Strength
SL 5x5

Just a few of many options. Check out the stickies at the top of the forum.

http://forum.bodybuilding.com/showthread.php?t=121703981

your welcome

You can use SL5x5 to gain mass. As mentioned above, as long as you are eating a caloric surplus above your total energy expenditure you will put on size. Take read through "calculating calories and...

if you have a barbell you can make some progress. Check out the sticky on this forum for starting strength.

^^^
agree. A program like 531 is a well planned approach to hitting a target weight on the big lifts. I would suggest starting there, or looking into the westside barbell method.

upper/lower is a good format, but I prefer push/pull because I find it gets a bit monotonous to focus on just legs for an hour, but to each his own. Either way you will still be hitting each muscle...

Local gym + get up earlier.

Abs recover very quickly so I have always used a circuit with no rest between exercises. I would suggest at least one weighted exercise such as weighted crunches or cable crunches be included.

It makes no real difference. I have done both and personally found little difference between the two. There is almost always going to be a degree of carryover between workouts in terms of your...