What routines are you guys doing?

[SourcesScott]

What routines are you currently doing?
What routine did you see the most gains on?
What routines did you guys not like?

I always like to research new stuff and routines I've never seen before!

Currently I'm doing Madcows 5x5 and have been getting great results on all my lifts.

Thinking about running Sheiko 29 after this.

[Muscle Mania Matt]

I've used just about everything at some point or another, though I repeatedly go back to variations of 5/3/1, as it works very well for strongman and powerlifting, since I train for both.

[tom11]

What routines are you currently doing?
What routine did you see the most gains on?
What routines did you guys not like?

I always like to research new stuff and routines I've never seen before!

Currently I'm doing Madcows 5x5 and have been getting great results on all my lifts.

Thinking about running Sheiko 29 after this.

If something isn't broken don't fix it. If you are still getting gains with madcows why switch it? Quite possibly you will regret it. Don't know about Sheiko but when you reach intermediate status (400 squat 300 bench 500 deadlift roughly) you could do advanced madcows-5/3/1-cube-juggernaut or something like this. Don't switch routines just for the sake of it.

[JohnnyRingo350]

If something is broken don't fix it. If you are still getting gains with madcows why switch it? Quite possibly you will regret it. Don't know about Sheiko but when you reach intermediate status (400 squat 300 bench 500 deadlift roughly) you could do advanced madcows-5/3/1-cube-juggernaut or something like this. Don't switch routines just for the sake of it.

Surely you meant isn't.

[MikeMadden96]

I'm using the Hepburn method. I think it's very underrated but it's rough you need to eat,eat,eat,and sleep

[SebastianMorar]

http://forum.bodybuilding.com/showth...hp?t=155075673

[JohnnyRingo350]

I'm using the Hepburn method. I think it's very underrated but it's rough you need to eat,eat,eat,and sleep

Super under rated. I think most people don't do it because it doesn't feed the need for isolation work. That program will kill you if you dont stretch, eat, and sleep though.

[invain]

I get so sick of this question. Find something that works for you and your schedule, and modify it towards your strengths and weaknesses. I have never used a 'routine', I've always designed my own protocols, and I'd say I've made damn good progress going at it on my own so far.

[tom11]

Surely you meant isn't.

Yeah of course my bad. Fixed it.

[MrJensenn]

I get so sick of this question. Find something that works for you and your schedule, and modify it towards your strengths and weaknesses. I have never used a 'routine', I've always designed my own protocols, and I'd say I've made damn good progress going at it on my own so far.

Exactly! Repped.

[RoccoTanno123]

most gains? 5x5

i've been doing 5/3/1 variations for awhile now, and typically return to them after experimenting some (that's one of the nice things about 5/3/1 is the flexibility it gives you.) I'm not training for meets, however, I should point out.

The Texas Method works well for lots of people, but it didn't work too well for me at the time. That might have been either bcs of my training level or because I wasn't smart enough with my starting weights.

[SourcesScott]

If something isn't broken don't fix it. If you are still getting gains with madcows why switch it? Quite possibly you will regret it. Don't know about Sheiko but when you reach intermediate status (400 squat 300 bench 500 deadlift roughly) you could do advanced madcows-5/3/1-cube-juggernaut or something like this. Don't switch routines just for the sake of it.

I don't plan on switching any time soon. I was just stating that Sheiko seemed interesting so its something I might run when I'm not gaining on madcows anymore.

[joshmyersdean]

Currently on madcow 5x5, just started a few weeks ago though

[tinytim1]

Doing some bench only program a coach wrote for me now, before that just did random stuff in training

[balls2thewall]

I use a raw westside template

[budreiser2]

surovetsky bench program. Pretty fun I like it. Normally I run a bastardized conjugate method split for bench, and I just like a volume day on deads and a "heavy" day each week.

[NorthStrong]

Finishing up the Juggernaut Method. Going to 5/3/1 for a year leading into my first meet.

[MikeMadden96]

Super under rated. I think most people don't do it because it doesn't feed the need for isolation work. That program will kill you if you dont stretch, eat, and sleep though.

definitley will kill you, I stretch every day, eat a lot, and began fitting in naps which feels great lol. But I added 1 isolation per workout. 1 quads, 1 back, 1 bicep, and 1 explosion exercise

[tom11]

I don't plan on switching any time soon. I was just stating that Sheiko seemed interesting so its something I might run when I'm not gaining on madcows anymore.

Meh I dont have any experience with Sheiko specifically but many people swear by it.

The best thing you could do though is learn to make your own programs. For example: doing a hypertrophy/training volume phase of 2-3 weeks (60%80% RM) following up to a transitioning phase which you use about 80-90% RM then a realization-precontest phase which is 90-95% of your max. If you know some basic training theory principles you could design your programs and make pretty good progress.

[sheed30]

Different routine for each lift...madcow for squat, weird program for bench, mag/ort for DL

[hammerfelt]

Currently following the Carbnite routine. Need to lose weight. Once I am below 340lbs going to do a run of Starting Strength.

[invain]

Currently following the Carbnite routine. Need to lose weight. Once I am below 340lbs going to do a run of Starting Strength.

I suggest you look into something else, Carbnite is a pretty terrible eating protocol.

[SovietPrime]

I suggest you look into something else, Carbnite is a pretty terrible eating protocol.

This.

[leche1dura]

currently on 5x5 texas method. gained like 60lbs on my squat, went from pulling 475x1 beltless to 485x2x5 beltless. bench from 205x5 to 230x3x5

sticking to it for a year or more. it works and it's extremely easy to modify.

[Armbender]

These are my current Hand/Wrist/Forearm routines which end up being my most intense sessions for the week


Here are a couple of my routines for Hand/Wrist/ and Forearms

Grip & Forearm Training is one of my favorite Workouts...You have to be careful and really listen to your body as the muscles and tendons involved are extrememly small and can be overtrained very easily. These two workouts have been extremely successful for me over the past couple of years.

Workout #1
Side Levers (3" thick PVC Pipe with weight fitted at 1 side) or a sledgehammer

3 Sets 12 Reps

Front Levers


3 Sets 12 Reps

Plate Wrist Curls (Try using 2 plates flush side out for the width)

3 Sets 10-12 Reps

Reverse Curls (Thumbs out)
Side Hammers (Thumbs out)
Front Hammers
Standing barbell wrist curls in front
Reverse Wrist Curls
^^^3 Sets 6-8 Reps^^^
__________________________________________________ _______________________________

Workout #2
(1 1/4" thick Rope, 10' long, hooked to a pulley at lowest level with you seated on the floor, 10' back from the pully) Work the rope in slowly and back slowly raising and lowering the stack of weights...never letting the weights touch...

Rope Pulls elbows out, hand over hand, palms down
Rope Pulls elbows touching, palms facing each other
Rope Pulls elbows out, hand over hand, palms up
5 Sets x 5 Reps

This would be considered elbows out, palms up


Plate Pinch (Use Min 3 plates for the width)


Plate Toss
DB Toss (Silver DB's standing on end)
^^^Super Set these two running 4 sets 15 reps each hand^^^

Rope Pull-Ups or Towel Pull-ups

3 Sets 10 Reps
__________________________________________________ _______________________________

Every so often I will throw in Captain of Crush Grippers, maybe once every 10 days..

Slow and controled Reps...you are not trying to get 100 reps from any grippers...this will result in an injury...
__________________________________________________ __________________________

You can effectively hit the forearms by training hands and wrist also. I find that is the only way to strengthen and grow the entire forearm...Ensure to only train hand and wrist once every 4 days to begin with until you can handle it or you will find yourself overtraining...I directly and indirectly train my forearms everyday...Using ropes is an ideal way of tackling all of these areas with great results especially your grip strength

MY NEW FAVORITE FOREARM EXERCISE

Standing Rolling Thunder Wrist Curls

Grab a rolling thunder,

Hook it to a cable machine with the stack at the top...pull the rolling thunder down into your chest and hold your elbow steady with your opposite hand...now proceed with your wrist curls

Some grip training you can do at home

1. Fill a bucket full of sand...put 1 hand in and turn the sand in a clockwise fasion, then reverse....

2. Take two towels in the bathtub and soak them...then wring them both out at the same time working from top to bottom.

3. Steak Knife Push-ups...place two chairs in front of you which of rounded legs (not squared) get into the push up position with the two chairs side by side in front of you....(so you can grab the two outter legs with your hands)...place your hands on the outer legs roughly 6" up from the ground....begin your push-ups...(THESE ARE EXTREMEMLY HARD)

4. Flat board chin-ups, If you have stairs in your house, hang off the floor the is above the stairwell opeing with your fingers straight out for pullups

5. Hang a rope from a tree in your back yard, if no trees, use your patio...try climbing rope for sets...

6. By a small peice of a plank used on staging at the hardware store...start using a screwdriver and some screws and turn the screws in to the board and out for sets....

7. Sledgehammer lever lifts...using a sledge, place your arm on your leg and rotate the head of the hammer from one side to the other SLOWLY for each hand...the farther out the head, the more tension on your hand and wrist..I stress the word SLOWLY
These should work fine without any equipment.

Workout #3

Here is my Arm Wrestling Specific Hand/Wrist/Forearm Workout

Gym Training Session - Arm Wrestling Specific

The sequence of this training session is extremely important. My goal is to exhaust certain muscles such as the Biceps and Forearms so that I can work the hand and wrist as a primary and not a secondary muscle group during the work-out.

Fat Grip, Close Grip Pull-ups
4 Sets, 15-25 reps

1-Arm Cable Forearm Sweeping Curls on Incline Bench (Cable 75% Height of Stack)
4 Sets, 15 reps.

This movement has your elbow position on the outside of your body. It generates a sweeping motion during the movement. Turn the wrist inwards during the motion. If you have an Arm Wrestling Table, this would be ideal over the Incline Bench.



Towel Hammer Holds on front of fingers on Preacher Bench
4 Sets

This is a timed exercise and works on your Wrist Riser. You’re looking for 30 plus seconds for this repetition.



Rocking Dumbbell Hammer Curls
4 Sets, 4 Reps



This is a strict movement. You can feel now the importance of the sequencing. You should feel your riser wanting to drop downwards as you go through this movement. You must concentrate to prevent this or it is a failed repetition. Also maintain the distance from the top of the Dumbbell to your shoulder.

Towel Hammer Holds on back of hand on Preacher Bench
4 Sets



This is a timed exercise and works on your Cupping Power. You’re looking for 30 plus seconds for this repetition.

Heavy Dumbbell Partial Curls on Preacher Bench
4 Sets, 5-8 Reps





This is an 8” Movement which develops the torque in the area of the forearm shown above. Concentrate on the form. You must keep your elbow position in the centre of your body. The position of your feet is important as it keeps your balance. This helps you understand the importance of foot positioning during a real Arm Wrestling match also.

1-Arm Cable Forearm Curls on Preacher Bench (Cable at top of stack)
4 Sets, 15 Reps



This last exercise is different than before. This time, your elbow is positioned towards the opposite side of your body. (Ex. Right Arm, Put Elbow on Left side of Bench) The movement is extremely strict and there is no sweeping motion.

[visionz1234]

Meh I dont have any experience with Sheiko specifically but many people swear by it.

The best thing you could do though is learn to make your own programs. For example: doing a hypertrophy/training volume phase of 2-3 weeks (60%80% RM) following up to a transitioning phase which you use about 80-90% RM then a realization-precontest phase which is 90-95% of your max. If you know some basic training theory principles you could design your programs and make pretty good progress.

Sheiko is great if you're durable. I respond amazing to the squat and bench volume, but have a very hard time not getting overuse injuries or aggravating old tendinosis problems even with non-stop recovery methods and exercise rotation.

Agreed with what you said about creating your own programs. It seems the majority of the strongest guys in the various strength sports make there own programs after a certain point (this is very apparent in oly lifting especially). This may seem like an obvious 'duh' type of thing, but I get the impression that a lot of people online running preset templates don't really extract much feedback from them and learn how to apply the successful (and unsuccessful) principles later on. They tend to just simply hop program to program hoping they work.

I'm using the Hepburn method. I think it's very underrated but it's rough you need to eat,eat,eat,and sleep

Very underrated

[Jasonk282]

Had my best gains on SS.

I ran 5/3/1 BBB for 9 cycles, stopped it to try madcow's(didn't make great progress on it). Running the Cube now as I wanted to try some Westside stuff with speed and dynamic days

5/3/1 BBB is my fall back for everything, but wanted to try something new.

[tom11]

Agreed with what you said about creating your own programs. It seems the majority of the strongest guys in the various strength sports make there own programs after a certain point (this is very apparent in oly lifting especially).

It is surprising how easy it is to progress in strength if you apply some training theory basics to your training cycle. While there are many ways to skin a cat, I like really much to have hypertrophy, strength transition and maximal strength phases. That way you have the best of both worlds, training your CNS then give yourself and your joints a break and gain some muscle which then you learn to use it again on the next strength cycle.

That being said, I really like 5/3/1.

[SovietPrime]

It is surprising how easy it is to progress in strength if you apply some training theory basics to your training cycle. While there are many ways to skin a cat, I like really much to have hypertrophy, strength transition and maximal strength phases. That way you have the best of both worlds, training your CNS then give yourself and your joints a break and gain some muscle which then you learn to use it again on the next strength cycle.

That being said, I really like 5/3/1.

Bingo! Word to word, this is exactly what one should do. Repped, my friend.

Depending on the status of the trainee (novice, intermediate, advanced, elite), the length of each phase can be manipulated. One can have weekly undulation i.e. one week hypertrophy, second week maximal strength and explosive strength (like a Westside week) and then back to hypertrophy on the third. Or one can just have daily undulations, devoting one workout session to one goal. You are free to customize it in accordance with your needs. You may even add an extra phase if necessary. Christian Thibaudeau formalized and surmised this idea in a brilliant article named 'Pendulum Training', published on T-Nation. You may want to read it.

[LiftHeavy85]

5/3/1 due to the flexibility