Best Workout Routines

**latrell** · 04-26-2006, 07:49 PM

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

the 5x5 routine or its variation for beginners the riptoe program. It is called the 'beginner' program but it is great for strength and mass for everyone.

**latrell** · 04-26-2006, 11:19 PM

this isnt my list i found it on the web, but it has training for specific goals:

HGM (Home Grown Muscle)
http://www.menshealth.com/cda/articl...-0-199,00.html
10 part, 12 month full body workout plan. Works well for either cutting or bulking (or both during the year as many do). Great for someone looking for a longterm option, with plenty of variety to keep things interesting. Generally a full body workout.

RR&D (Ripped, Rugged and Dense) 2.0
http://www.ruggedmag.com/index.php?type=Article&i=3&a=8
A workout for a cutting phase, the idea is to lose the fat but keep the muscle. Should leave muscles dense and toned. Works different body parts each day.

SDS (Sequential Development for Size)
http://www.ruggedmag.com/index.php?type=Article&i=4&a=6
Primarily designed for size increases without losing strength, utilises different rep ranges within the same workout. Works different body parts each day. Obviously suited for a bulking phase.

Training for Maximal Size
http://www.t-nation.com/findArticle.do?article=267max2
Another workout designed for size increases. Similar to SDS but utilises different rep ranges as time goes by. Should increase strength as well as gain size.

Drop Sets for Size and Strength
http://www.ruggedmag.com/index.php?t...ticle&i=11&a=5
Another workout designed for size and strength by the same coach as the previous two, this time using drop sets. Different body parts for day and a bulking workout.

Death by Bodyweight
http://www.t-nation.com/readTopic.do?id=459685
"Help, I dont have access to a gym or weights, what can I do?" Heres your answer. Great for travelling or those who dont live near a gym or own their own weights. Utilises just bodyweight exercises.

The next few workouts are designed for a specific body part, additional work will need to be added to keep the rest of the body chugging along. Use either if a certain area is lacking, or just to concentrate on one (or more) body part at a time rather than the full body approach.

Great Guns
Phase I http://www.t-nation.com/findArticle....e=body_107guns
Phase II http://www.t-nation.com/readTopic.do?id=460346
Phase III http://www.t-nation.com/readTopic.do?id=460161
Phase IV http://www.t-nation.com/readTopic.do?id=460334
Workout for the arms, fill out your shirtsleeves!

Awesome Abs
Phase I http://www.t-nation.com/findArticle.do?article=204abs
Phase II http://www.t-nation.com/findArticle.do?article=208abs
Phase III http://www.t-nation.com/findArticle.do?article=211abs
Phase IV http://www.t-nation.com/findArticle.do?article=214abs
Chicks dig abs! At the end of the day a six pack depends more on diet than exercise, but if you get rid of the flab these will give you the look you want.

Limping
Phase I
http://www.t-nation.com/readTopic.do?id=459546
http://www.t-nation.com/readTopic.do?id=459757
Phase II
http://www.t-nation.com/readTopic.do?id=459755
http://www.t-nation.com/readTopic.do?id=459758
Phase III
http://www.t-nation.com/readTopic.do?id=459332
http://www.t-nation.com/readTopic.do?id=460856
Phase IV
http://www.t-nation.com/readTopic.do?id=459782
http://www.t-nation.com/readTopic.do?id=460295

Legs. Big strong legs. Too many people seem to only use mirrors that show the top half of the body. These will help get the balance you need.

Super Strength
Phase I http://www.t-nation.com/findArticle....e=body_91super
Phase II http://www.t-nation.com/findArticle....e=body_93super
Phase III http://www.t-nation.com/findArticle....e=body_95super
Phase IV http://www.t-nation.com/findArticle....e=body_98super (this ones messed up, try highlighting the text area).
And of course the back/chest. Heres the V giving exercises for you.

Maximum Muscularity
http://www.ruggedmag.com/index.php?type=Article&i=2&a=6
http://www.ruggedmag.com/index.php?type=Article&i=3&a=3
Eating and training for muscle growth and fat loss. Do both at once!

Pendulum Training
http://www.t-nation.com/findArticle.do?article=293pend2
Rather than achieve every thing in one go, focus on one goal at a time. Primarily from an athletic perspective (speed/power/strength as well as size)

Pendulum Body Building
http://www.t-nation.com/findArticle.do?article=296pend2
Take the theories of Pendulum training and apply them to a body building routine.

Renegade Training
http://www.t-nation.com/findArticle.do?article=219rene
Uses a wide variety of exercises to keep the body motivated and improving gains. Comes from a football (gridiron) training plan but works for any athelete.

Renegade Bodybuilding
http://www.t-nation.com/findArticle.do?article=226rene
Uses the Renegade training principles to "pursue a look reminiscent of the perfect male physique of ancient Greece".

These 2 links are for workouts of the preventative nature.

Cracking the Rotator Cuff Conundrum
http://www.ruggedmag.com/index.php?type=Article&i=2&a=5
Strengthen and add flexibility to the Rotator cuffs to help avoid the shoulder injuries prevalent in weight lifters.

Neanderthal No More
http://www.t-nation.com/findArticle....4-016-training
Improve your posture and flexibility with the added benefit of helping your training and decreasing the likelyhood of injury.

EDT Phase 1 by Charles Staley
http://www.t-nation.com/findArticle....rticle=196dens

EDT Phase 2 by Charles Staley
http://www.t-nation.com/readTopic.do?id=459764

EDT For Arms by Charles Staley
http://www.t-nation.com/readTopic.do?id=459874

EDT for Fat Loss by Charles Staley
http://www.t-nation.com/readTopic.do?id=459309

**Andalite** · 04-27-2006, 01:04 AM

^^^ awesome buddy

**latrell** · 04-27-2006, 11:05 PM

bump?

**Andalite** · 04-27-2006, 11:13 PM

Originally Posted by latrell

bump?

oh hell yeah bump..!!!

i think i have a few more programs up my sleeve... its time to bring them all out..

**Andalite** · 04-27-2006, 11:27 PM

Originally Posted by Andalite

oh hell yeah bump..!!!

i think i have a few more programs up my sleeve... its time to bring them all out..

this next bunch of articles are from www.ironaddicts.com

MUST read info on Dual Factor Training by The Iron Addict: http://www.ironaddicts.com/forums/showthread.php?t=7741

Iron Addicts Top 5 lifting Routines: http://www.ironaddicts.com/forums/showthread.php?t=2428

Iron Addicts 4 Westside Variations: http://www.ironaddicts.com/forums/showthread.php?t=3396

Basic Sled Pulling Routine by The Iron Addict: http://www.ironaddicts.com/forums/showthread.php?t=3653

in The Beginning By Bob Youngs: http://www.ironaddicts.com/forums/showthread.php?t=3306

Another WSB Sample Routine: http://www.ironaddicts.com/forums/showthread.php?t=2626

Huge Collection of Westside Articles: http://www.ironaddicts.com/forums/showthread.php?t=2530

2tough2die's Attempt at a 10x3 Program: http://www.ironaddicts.com/forums/sh...highlight=10x3

ok.. so i'll come back later with some more info

hope you people appreciate this much till then...

**Andalite** · 04-27-2006, 11:41 PM

ok.. here's a blog on DC Training that IMHO, is REALLY good...

DC Training: http://dc-training.blogspot.com/

now, before newbies decide to jump into DC Training, i think it is a must that you realize that DC Training isnt everything and isnt for everyone...

firstly, you need 3+ years of SOLID and REGULAR training to pull off DC really well.. now that does not mean that people with less than 3 years wont be able to... it just means to OPTIMIZE gains, one should have atleast 3 years training... from what i've read on DC (and thats a lot), people who generally attempt DC do it after they have 10+ years of training and their really stuck in a rut... also, if you like the program outlined in the DC Thread and you want to attempt anything like it, then i suggest you go ahead and do Iron Man's HIT... while everyone knows that Iron Man is supposed to have stolen DC's ideas, his program IS for beginners so you CAN attempt it if you want to.. i know i am gonna this august... however, do NOT attempt DC Training if your not elligible and then complain when the results arent so great...

**latrell** · 04-28-2006, 12:17 AM

hell yea nice quick replies but most of those are already up on the last page

**Andalite** · 04-28-2006, 12:36 AM

Originally Posted by latrell

hell yea nice quick replies but most of those are already up on the last page

oh sorry... well, atleast now people can see them 2x times and have the basic common sense to choose one of these rather than make their own custom programs.....

**latrell** · 04-28-2006, 12:55 AM

lol totally

**TheCore** · 04-28-2006, 01:18 AM

Am I the only one who's getting turned on by this thread

And yes I need a gf...

**young and strong** · 04-28-2006, 04:27 AM

Nice Articles, i knew you a lot about weightlifting Andalite but not 20 million articles on it

**TheCore** · 04-28-2006, 05:28 AM

Yep, he's training smart and hard!

**Andalite** · 04-28-2006, 08:42 AM

Originally Posted by TheCore

Yep, he's training smart and hard!

thank you... now you know why i keep my title (under my name) as "Library of Routines"

thanks young and strong and TheCore... i appreciate it.. and i hope what i know YOU will now know and it will benefit you as well....

**latrell** · 04-29-2006, 11:32 PM

i need to say one more thing, to these thousands of people coming and saying all i want to do is work upper body cuz lower body doesnt matter, or people who make routines around curls, you are stupid. Look through each and everyone of these prooven routines and none of them are upper body isolated, or based around curls. So throw ur ego out the door and listen to people who have been around for a long time.

**Andalite** · 04-30-2006, 01:01 AM

^^^ i agree.....

and this is for all you bicep freaks:

those of you who have GFs, will know that chicks like triceps more when they're holding your hand and walking down a road... they dont give a fcuk about the size of your biceps... so quit trying to do 1000 curls and try to do some more decline extensions, etc...

**Andalite** · 04-30-2006, 01:08 AM

ok.. i have some more info

DC Training: http://www.elitefitness.com/forum/sh...hreadid=281068

Old-School 3 day per week Routine: http://www.elitefitness.com/forum/sh...ght=Old+School

The Bigger Faster Stronger Program: http://www.elitefitness.com/forum/sh...hreadid=287915

i think almost all the necessary info has already been posted... but as and when i come across some more informative stuff, i'll pitch in...

**all pro** · 04-30-2006, 03:31 AM

Waterbury's 10x3 and the science behind it
http://www.t-nation.com/findArticle....5-011-training

**Andalite** · 04-30-2006, 03:35 AM

Originally Posted by all pro

Waterbury's 10x3 and the science behind it
http://www.t-nation.com/findArticle....5-011-training

the entire collecton of Chad's articles has been posted by me on page 1.... but thanks for chipping in.....

**all pro** · 04-30-2006, 03:39 AM

Originally Posted by Andalite

the entire collecton of Chad's articles has been posted by me on page 1.... but thanks for chipping in.....

DOH !

**Oz Enhanced** · 04-30-2006, 05:45 AM

hey this is pretty handy

i tried to get a gvt thread on here going
http://forum.bodybuilding.com/showthread.php?t=775282

**Andalite** · 04-30-2006, 07:53 AM

Originally Posted by (Oz)

hey this is pretty handy

i tried to get a gvt thread on here going
http://forum.bodybuilding.com/showthread.php?t=775282

awesome buddy..... good going... and that reminds me of my OVT thread...

here's a thread dedicated to all OVT'ers:

The Official OVT Thread: http://forum.bodybuilding.com/showthread.php?t=713696

chao... oh, and thanks for contributing (Oz)

Andalite

**latrell** · 04-30-2006, 06:54 PM

Originally Posted by Andalite

the entire collecton of Chad's articles has been posted by me on page 1.... but thanks for chipping in.....

no i posted it but its all good. Thanks for more of the contributions bro

**latrell** · 04-30-2006, 06:56 PM

andalite a lot of contribution (reps) stop reposting stuff thats already up tho lol..

edit: spread reputation before giving andalite reps lol.

**Andalite** · 04-30-2006, 07:01 PM

Originally Posted by latrell

no i posted it but its all good. Thanks for more of the contributions bro

yeah... but i made a thread with an entire list of all chad's programs and links to them... i did that for dave tate, CT and charles poliquin.... and you supplied the spreadsheets.....

and sorry for the reposts.... didnt quite realize....

Andalite

**TheCore** · 04-30-2006, 07:04 PM

The reposts are good, now people can't miss them

**latrell** · 04-30-2006, 07:07 PM

this should really get stickied so we dont have to keep reposting random stuff to bump it back up lol.

**TheCore** · 04-30-2006, 07:13 PM

It already is, it's in the best of the workout section, on the first page.

Read all the links, you'll see good workout routines by latrell and andalite or something...

**Andalite** · 04-30-2006, 07:15 PM

Originally Posted by latrell

this should really get stickied so we dont have to keep reposting random stuff to bump it back up lol.

yup..... but Bignbuff told me it HAS been stickied..!!

i thought its up..!

**latrell** · 04-30-2006, 07:19 PM

oh sweet!!

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