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04-24-2006, 11:25 PM
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#3
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Registered User
Join Date: Jan 2006
Posts: 2,789
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04-25-2006, 12:11 AM
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#5
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Registered User
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thanks great handy list going.
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04-25-2006, 12:54 AM
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#6
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Registered User
Join Date: Jan 2006
Posts: 2,789
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BodyPoints: 3146
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04-25-2006, 07:13 AM
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#7
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Banned
Join Date: Jan 2006
Location: The Netherlands
Posts: 4,158
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Nice thread Reps, keep up the good work you guys, this makes things a lot less chaotic!
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04-25-2006, 07:29 AM
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#8
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,166
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BodyPoints: 7904
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Quote:
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Originally Posted by TheCore
Nice thread Reps, keep up the good work you guys, this makes things a lot less chaotic!
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yes, thats the point... 
__________________
Beached Whale Chronicles: http://forum.bodybuilding.com/showthread.php?t=113059811
Ground Up Strength
www.GUStrength.com
Follow GUStrength on TipDrop: http://tipdrop.com/Eric%20Troy
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04-25-2006, 07:33 AM
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#9
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Crossing the Rubicon
Join Date: Sep 2004
Age: 24
Posts: 3,038
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I wholeheartedly approve of this. 
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04-25-2006, 07:35 AM
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#10
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Banned
Join Date: Jan 2006
Location: The Netherlands
Posts: 4,158
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Quote:
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Originally Posted by latrell
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This links doesn't work... 
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04-25-2006, 08:02 AM
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#11
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Registered User
Join Date: Mar 2006
Age: 30
Posts: 445
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just saying thanks.
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04-25-2006, 06:06 PM
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#13
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Registered User
Join Date: Jan 2006
Posts: 2,789
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Quote:
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Originally Posted by TheCore
This links doesn't work... |
sorry man, ok here it is in an attatchment. I will thanks andalite for contributing, i will defenit post more, ill be back soon.
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04-25-2006, 06:41 PM
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#14
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NASM Certified Trainer
Join Date: Apr 2006
Age: 23
Stats: 6'0", 228 lbs
Posts: 523
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Sticky
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04-25-2006, 06:43 PM
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#15
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Registered User
Join Date: Jan 2006
Posts: 2,789
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BodyPoints: 3146
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04-25-2006, 06:52 PM
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#16
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Powerbuilder
Join Date: Oct 2003
Location: New York, United States
Age: 54
Posts: 11,024
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I don't have links but I thought I would post my 3 favorites
Bill Starr's Beginners 5x5
Monday – Heavy Day
Powercleans – 5 sets of 5
Bench – 5 sets of 5 1x10 weight from 3rd set
Squat – 5 sets of 5 1x10 weight from 3rd set
set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target
Wednesday – Light Day
Powercleans – 5 sets of 5
Bench – 5 sets of 5 1x10 weight from 3rd set
Squat – 5 sets of 5 1x10 weight from 3rd set
set 5 use weight from 3rd set of Monday
Friday - Medium
Powercleans – 5 sets of 5
Bench – 5 sets of 5 1x10 weight from 3rd set
Squat – 5 sets of 5 1x10 weight from 3rd set
set 5 use weight 4th set of Monday
1 set of Stiff leag dead lift each workout 1 workset 10 reps
1 set of weighted situps
add 5 pounds each week until failure occurs, then reduce the weight 25 pounds the following week and start again.
ALL PRO's Periodized 5x5 SETUP
Workout A
Power Clean 5x5
Bench Press 5x5 1x10
Squat 5x5 1x10
Stiff Leg Dead Lift 1x10
Weight Situps 1x10
Workout B
Dead Lift 5x5
Shoulder Press 5x5 1x10
Bent Row 5x5 1x10
Stiff Leg Dead Lift 1x10
Weight Situps 1x10
Middle Workout
Calve Press 2x10
Leg Extension 2x10
Leg Curl 2x10
Pull Over / Pull Down 2x10
Dumb bell Bench Press 2x10
Barbell Arm Curl 2x10
Tricep Press 2x10
Standing Row 2x10
5x5 pyramid 2x10s
set 1 35% 50%
set 2 70% Target
set 3 80%
set 4 90%
set 5 Target
set 6 80%
15 Week cycle
Weeks 1-5 2 workouts per week workout A 2 days off workout B 3 days off
Weeks 6-10 3 workouts per week ABA BAB ABA BAB ABA
Weeks 11-15 3 Workouts per week AMB
Weight progression for 5x5
Week 1 20% less than 5 rep max
Week 2 10% less than 5 rep max
Week 3 5% less than 5 rep max
Week 4 5 rep max
Week 5 Test week upto 200 pounds add 5 pounds 200 pounds and over add 10 pounds
8 Week Periodized Program
Work out A
Power Clean
Bench Press
Squat
Stiff Leg Dead Lift 1x10
Work out B
Dead Lift
Shoulder Press/ Military Press
Bent Over Rows
Stiff Leg Dead Lift 1x10
All percentages are percent of 1 RM
Week # set 1 set 2 set 3 set 4 set 5 set 6
1 25% x 10 50% x 10 55% x 10 60% x 10 65% x 10 XXXXX
2 27.5% x 10 55% x 10 60% x 10 65% x 10 70% x 10 XXXXX
3 30% x 10 60% x 10 65% x 10 70% x 10 75% x 10 XXXXX
4 25% x 5 50% x 5 60% x 5 70% x 5 80% x 5 70% x 10
5 27.5 x 5 55% x 5 65% x 5 75% x 5 85% x 5 70% x 10
6 30% x 5 60% x 5 70% x 5 80% x 5 90% x 5 70% x 10
7 25% x 3 50% x 3 65% x 3 80% x 3 95% x 3 70% x 10
8 27.5% x 3 55% x 3 70% x 3 85% x 3 100% x 3 70% x 10
__________________
Bodybuilder, n. A weight lifter too weak to be a powerlifter.
Powerlifter, n. A weight lifter too fat to be a bodybuilder.
HIT Jedi, n. The fitness equivalent to Al Qaeda, except
rather than fly planes into buildings, devotees fly
steaming piles of dogmatic horse**** into your ears
and down your throat.
Every thing works..........for about 6 weeks.
Hard gainer = under eater
_____________________________________________
R.I.P.
Lynn Larsen
5/17/86 - 9/14/06
Bridgeport Ct.
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04-25-2006, 07:52 PM
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#17
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Registered User
Join Date: Jan 2006
Posts: 2,789
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to all you noobs, instead of flooding the boards with b.s selfmade workouts, use one of these proven workouts that have produced successful bodybuilders.
Last edited by latrell; 04-25-2006 at 08:42 PM.
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04-25-2006, 08:37 PM
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#18
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,166
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BodyPoints: 7904
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Quote:
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Originally Posted by latrell
to all you noobs, instead of flooding the boards with b.s selfmade workouts, use one of these proven workouts that have prdouced successful bodybuilders.
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i second that WHOLEHEARTEDLY..!!!
__________________
Beached Whale Chronicles: http://forum.bodybuilding.com/showthread.php?t=113059811
Ground Up Strength
www.GUStrength.com
Follow GUStrength on TipDrop: http://tipdrop.com/Eric%20Troy
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04-25-2006, 09:04 PM
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#19
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Registered User
Join Date: Apr 2006
Age: 21
Posts: 28
Rep Power: 0 
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Thanks for the listing people. Out of these listed above, what is most suitable for a beginner looking to put on mass (size) rather than increasing strength (size is by far the main priority.) Ive been told about ripptoes program but also that it is mainly for strength gains as opposed to size gains, whilst HST is the best program to increase muscle size. True?
Thanks in advance for the constructive advice
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04-25-2006, 09:48 PM
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#20
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Registered User
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well you have been told right, because you are a beginner you need to build a good base, mass wise and strength wise. Everyone here would recommend 5x5 sf or riptoe program, look through both and choose the one better suited for you.
cheers.
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04-25-2006, 09:49 PM
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#21
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Registered User
Join Date: Nov 2005
Location: Sydney, Australia
Age: 19
Posts: 317
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I dont think this is the place for just random training articles, but rather links to professionally made and proven to be effective workout programs.
Well done and thanks
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04-25-2006, 10:26 PM
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#22
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Registered User
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yep
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04-25-2006, 10:43 PM
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#23
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,166
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BodyPoints: 7904
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Quote:
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Originally Posted by Provoked
I dont think this is the place for just random training articles, but rather links to professionally made and proven to be effective workout programs.
Well done and thanks |
your welcome....
__________________
Beached Whale Chronicles: http://forum.bodybuilding.com/showthread.php?t=113059811
Ground Up Strength
www.GUStrength.com
Follow GUStrength on TipDrop: http://tipdrop.com/Eric%20Troy
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04-25-2006, 10:49 PM
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#24
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A Beached Whale...
Join Date: Jun 2005
Age: 21
Stats: 5'7", 195 lbs
Posts: 8,166
BodyBlog Entries: 0
BodyPoints: 7904
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__________________
Beached Whale Chronicles: http://forum.bodybuilding.com/showthread.php?t=113059811
Ground Up Strength
www.GUStrength.com
Follow GUStrength on TipDrop: http://tipdrop.com/Eric%20Troy
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04-25-2006, 11:52 PM
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#25
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Registered User
Join Date: Jan 2006
Posts: 2,789
BodyBlog Entries: 0
BodyPoints: 3146
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Quote:
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Originally Posted by Provoked
I dont think this is the place for just random training articles, but rather links to professionally made and proven to be effective workout programs.
Well done and thanks |
your very welcome
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04-26-2006, 12:26 AM
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#26
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Registered User
Join Date: Jan 2006
Posts: 2,789
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04-26-2006, 01:34 AM
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#27
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Registered User
Join Date: Jan 2006
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for those who asked i emailed the mods about this thread.
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04-26-2006, 01:26 PM
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#28
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Registered User
Join Date: Mar 2006
Age: 29
Posts: 102
Rep Power: 4
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Bump.
Help for all newbies (myself included). Good info you wont find in magazines.
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04-26-2006, 04:45 PM
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#29
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Registered User
Join Date: Apr 2006
Location: Rhode Island
Posts: 114
BodyBlog Entries: 0
BodyPoints: 35
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hey guys, i was just wondering what program would be best for a building mass... i've been lifting for a good year and a half and i got a good base so im just looking to expand on that...
Thanks guys.
__________________
1st NHB Fight: 7/26/06 - Won - First round, knee-bar.
Nobody can handle my rhythm.
My hands are so fast they're like bookity bookity BOOM!
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04-26-2006, 04:54 PM
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#30
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Registered User
Join Date: Apr 2006
Age: 22
Posts: 155
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