Hola Bola's Consolidated Workout Routine Thread

[Hola Bola]

More than any other forum poster, you have literally been (and still are) my physique goals.

Thanks man!

omg u look jackkkkedd, what do you recomend a guy whos been running a novice proghram for 7month to do?

For someone in the novice/intermediate range, an upper/lower or push/legs/pull type program will work well. However, the best program is the one you look forward to doing. If you hate the workouts, you won't do them.

The team event...is this where you pick which part of the event you do, or is it where the total of all of you finish finish total time wise?

Its where 1 person does each leg of the race. Its a "long course" triathlon, and I'm doing the 2nd leg, the 18 mile bike.

[Squid24]

Its where 1 person does each leg of the race. Its a "long course" triathlon, and I'm doing the 2nd leg, the 18 mile bike.

If I had a choice...that would be my choice as well...

[Hola Bola]

If I had a choice...that would be my choice as well...

The runner for our team dropped out so I ended up doing the individual sprint distance. I finished 21st out of 319.

[Defiant1]

Bump.

Question: I know you've put a ton of thought into these routines, have a vast amount of experience and results, are not dogmatic, and offer a variety of ideas but you can tell me what REALLY works for getting bigger/stronger/most ripped while not following a good diet, training 2x week, and doing full body workouts consisting of 2 exercises each day? Oh, forgot to add- I will not follow recommendations, and change routine after seeing something on internet, then blame your routine?