What routine are you currently using?

[SoccerMuscle5]

What does your workout program currently look like? How many times per week do you life? What are your methods of training?

[SoccerMuscle5]

Right now I am doing HIIT Training and a five day split that I created. I have been doing the same routine for over a year now and it has been working pretty well so far. I really enjoy it and have made some really good personal gains with it. Right now I am working on increasing my bench more and also training to increase my squat numbers. Going well so far.

[jgreystoke]

5 3 1 for powerlifting aka 3 5 1. Heavy singles every second week, after scheduled worksets up to 90-95% of training max.

3-4 times a week. So each wave/"week"/microcycle might be 7-9 days, depending. Very flexible.

When energy permits, I use the 5 3 1 Boring But Big assistance template(5 x 10 x up to 60% max x 1 min rest) for size. When less energetic, maybe 1 x 20 x same load.

Deload every fourth wave/week consists of a ton of very light twenty rep stuff for joint conditioning and rehab. Not what most 5 3 1 guys do. Look to my age ye mighty, and understand.

[SuffolkPunch]

Always experimenting but currently: 2 week cycle, 6 days per week (but relatively short workouts):

Week1 (volume, high calories)
3 days 4x8...
3 days 5x5 (sets across)...

Week2 (intensity, low calories)
2 days 5x5 (pyramid)...
2 days 10x3 (speed work)...
(interspersed with cycle sprints or GPP)

[robreynolds1234]

I lift 12 times a week, 2 times daily 6 days a week.

Session 1: Cardio+ Weights
Session 2: Weights

1 body part trained each session, about 16-18 sets.

[ktj4l]

5/3/1 with slight modifications. 4 workouts per 'wave', rest days taken as needed. It usually works out to 4-5 workouts per week.

[youngwiz]

Jasondb 5x5 which is full body 3x per week. I really like it and am getting stronger already

[SoccerMuscle5]

These are great routines I especially love Jason's routine I think that you should incorporate
some type of cardio in between the sets to maximize your efforts. I also think that you should
do HIIT Training as your fat loss cardio exercise. ITs the best way to lose fat. This will help your
energy level.

[Grant73]

Baselines power/hypertrophy. It is an upper/lower split that has the same concept of PHAT but with less volume and only 4 days per week.

[SoccerMuscle5]

Baselines power/hypertrophy. It is an upper/lower split that has the same concept of PHAT but with less volume and only 4 days per week.

I've heard of this routine and have been actually thinking about starting it soon what have your results been from using this? Any gains that you would
like to share? So you train four days per week. Do you do any sort of cardio at all? Also when it comes to nutrition what sort of plan are you using?

[Grant73]

I've heard of this routine and have been actually thinking about starting it soon what have your results been from using this? Any gains that you would
like to share? So you train four days per week. Do you do any sort of cardio at all? Also when it comes to nutrition what sort of plan are you using?

I have been training for a while so gains come slow for me. I have only been doing this routine for about 5 weeks. I was actually doing PHAT prior to this. I feel I can recover faster with this split and my strength has went up a little. The only cardio I do is about 15 min post workout on upper days (Mon, Thurs) and 12-15 min of jump roping or other type of calisthenics on Saturday. I started using myfitesspal for my nutrition. I eat between 2300 and 2500 cals on workout days and 2000 to 2200 on no-workout days and my Macros are 45% carbs, 30% protein and 25% fat.

[scullin]

5/3/1 BBB three month challenge template - 4 days per week. On week three and I've gained 7.7 lbs already. Most of the weight seems to be muscle in my chest and back so far. Anyone that says you can't get size doing 5/3/1 with BBB assistance has never done the program (or never done it correctly at least).

http://www.blackironbeast.com/5/3/1/calculator

orig article: http://www.t-nation.com/free_online_...onth_challenge

[ArizonaEli]

531 BBB 3-month Challenge template, 4 days per week.

I did 531 variants (Triumvirate, Jack-****) while MMA training, but always at 2-3 times per week and only as supplemental strength training (my focus was MMA). Holy hell, BBB done exactly per the program is an ass-kicker.

[Jhemre]

Wow lots of 5 3 1s here, me too.
Using "Dave Tate's Periodization Bible" variation with slight modifications...

[AntonisD]

Upper/Lower split similar to PHAT but 4 days a week.

[Jasonk282]

Waterbury method, full body

wk 1 10 sets of 3
wk 2 10 sets of 4
wk 3 10 sets of 5
wk 4 deload 4 sets of 6

All using 80% your 1RM for the big 3.

[SoccerMuscle5]

I noticed a lot of guys using the 5 3 1 method of training. I did this a few years ago and it worked great.
I am working on building up my squat max and dead lift max right now. I want to push for 600 by december
its a challenge but I think I can do it for sure. What are your maxes and personal bests?

[509LiftingBrah2]

PPL X2 a week

[Jfern689]

A 6 Day Split involving and weight lifting session in the AM and a separate Abs, Calves and Cardio Routine in the evening.

[mcmoon]

531 BBB 3-month Challenge template, 4 days per week.

I did 531 variants (Triumvirate, Jack-****) while MMA training, but always at 2-3 times per week and only as supplemental strength training (my focus was MMA). Holy hell, BBB done exactly per the program is an ass-kicker.

Found 5/3/1 to be awesome for mma training.....gets you in the gym for what's need without being quite as grueling as some other programs. I moved after graduating college so haven't been able to train or compete lately but about to start judo this week.

Anyway I run a slightly modified 5/3/1 more squatting template.....I squat 4 days in a row and also do heavy singles or doubles on opposite lift days(except squat) so on on 5/3/1 bench day I will do 6 sets of heavy doubles on ohp and vice versa.

[rdferguson]

Upper/Lower split. Heavy bench/light press Tuesday; Heavy deadlift/light squat Wednesday; Heavy press/light bench Friday; Heavy squat/light deadlift Saturday.

[ThickAsABrick]

4 day high volume split

M: bi/tri
T: legs
W: shoulders
Th: off
F: off
S: chest/back
Su: off

[ironwill2008]

Three day quasi-full- body routine.

[marcelopcr]

5/3/1 BBB with one extra push exercise on Bench and OHP day. Chins every day.

[vtxile]

Currently doing Ex's (from IAs ) spin on bodybuilding routine . It's 2x a week with good volume , short rest periods . Been going good so far with size increases . Needed a break from the heavy stuff for a bit and this fit the bill

[bmontgomery87]

Cube Method

I lift 4 days per week

One day for squats, one for deads, on for bench, and one for overhead.

I rotate between reps, speed work, and max effort work from week to week.

[RT1957]

Lower/Upper split 4 days on 1 day off 1 day on light full-body 1 day off repeat cycle

my WO are based on strength imbalances due to past injuries and 30 years of lazy. Mostly corrective work with some strength and BB included. As I correct my imbalances then I'll move to more straight strength and BB WO's

[adgattoni]

JasonDB's 5x5. I have gained 100lb on squat/deadlift and about 40lb on bench in about 2 months.

[SoccerMuscle5]

JasonDB's 5x5. I have gained 100lb on squat/deadlift and about 40lb on bench in about 2 months.

Wow these are great improvements so far for only being in the program for two months. I think that you should also try to improve your deadlift
too. What are you currently lifting right now with deads? What does your nutrition look like currently? How many calories are you taking in?

[AlanApe]

Daily squat routine (based on Bulgarian principles). Typically like this:

Day 1 - squats and legs
Day 2 - squats and chest
Day 3 - squats
Day 4 - squats and back
Day 5 - squats
Day 6 - squats and shoulders
Day 7 - repeat

For 4 weeks. The onto either Westside Barbell training or similar.