Best Workout Routines

[latrell]

Hi, I thought i'd make a thread to make it easier and to help people find routines. Here are the best training programs I know of and have found:

Bill Starr/Madcow2 5x5 Programs
http://www.geocities.com/elitemadcow...nts_thread.htm

Mark Rippetoe Program
http://forum.bodybuilding.com/showthread.php?t=998224

All Chad Waterbury Programs (all spreadsheets and links)
http://216.17.22.84/...CW_Programs.zip

Frankie NY's Mass Building Program
http://www.muscletalk.co.uk/Frankie_NY's_Mass_Building_Program/m_8817/tm.htm

Lee Hayward 12 Week Program
http://www.leehayward.com/workout_programs/index.htm

Max-OT Training
http://www.freedomfly.net/Documents/MAX-OT.pdf

HST Training Principles
http://www.hypertrophy-specific.com/hst_notes.html

Vince Gironda 8x8
http://www.bodybuildingforyou.com/ar...ets-of-8-2.htm

Powerlifting and Foundational Programs
http://www.weightliftingdiscussion.com/routines.html#5

Mike Mentzer Heavy Duty HIT Program
http://www.musclenet.com/mikementzerheavyduty.htm



There you go guys, a guide of the better training principles, enjoy and add if you know other principles or better programs,

cheers.

[latrell]

a few more..

Arnold Workout Routine
http://www.askmen.com/sports/bodybui...tness_tip.html

Dante's Dogg Crapp Method
Thers a lot of writeups, look on ******** or intense muscle for extensive writeups
http://cybermessageboard.hypermart.n...topic.php?t=24

Optomized Volume Training (OVT)
http://www.t-nation.com/findArticle.do?article=257ovt2

[latrell]

bump:
German Volume Training
http://www.bodybuilding.com/fun/luis13.htm

[Andalite]

ok.. so i'm here to contribute:

HST for Dummies Parts by hepennypacker52:
http://forum.bodybuilding.com/showthread.php?t=280813
http://forum.bodybuilding.com/showthread.php?t=714401

The Official List of All of Charles Poliquin's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=703774

The Official List of All of Dave Tate's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=702839

The Official List of All of Christian Thibaudeau's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=687623

The Official List of All of Chad Waterbury's Programs and Articles:
http://forum.bodybuilding.com/showthread.php?t=643686

Max OT for Dummies:
http://forum.bodybuilding.com/showthread.php?t=508611

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

Official 5x5 Discussion Thread:
http://forum.bodybuilding.com/showthread.php?t=667998

Other Articles which will help Beginners:

Why arent you Growing...?
http://forum.bodybuilding.com/showthread.php?t=732835

Plyometrics:
http://forum.bodybuilding.com/showthread.php?t=734440

---x---

i'll add more as and when i find them....

hope this helps

Andalite

[latrell]

thanks great handy list going.

[latrell]

Defranco's Westside 4 Skinny Bastards (WS4SB)
http://www.defrancostraining.com/art...s_westside.htm

Squats n Milk Program
http://anabolicminds.com/forum/fla-t...at-n-milk.html

S.A.I.S Mass Building Routine
http://www.bodybuilding.com/fun/jeff1.htm

[TheCore]

Nice thread Reps, keep up the good work you guys, this makes things a lot less chaotic!

[Andalite]

Nice thread Reps, keep up the good work you guys, this makes things a lot less chaotic!

yes, thats the point...

[Serpens Aeon]

I wholeheartedly approve of this.

[TheCore]

All Chad Waterbury Programs (all spreadsheets and links)
http://216.17.22.84/...CW_Programs.zip

This links doesn't work...

[reagan123]

just saying thanks.

[Andalite]

ok.. so i got some more threads up my sleeve

here we go:

Training Articles:

Designing a Full Body Routine by Cowpimp:
http://www.bodybuilding.net/training...pimp-2019.html

Designing a Split Routine by CowPimp :
http://www.bodybuilding.net/training...pimp-2018.html

Guide To Designing A Routine by CowPimp:
http://www.bodybuilding.net/training...pimp-2017.html

How To Build Bigger Biceps In 3 Easy Steps by Jeff Anderson:
http://www.bodybuilding.net/training...rson-2016.html

Size Vs. Strength by The Iron Addict:
http://www.bodybuilding.net/training...dict-2027.html

Training Volume Affects Testosterone by WantingMuscle7:
http://www.bodybuilding.net/training...erone-924.html

Workout Program Articles:

Exercise Selection from Arnold Encyclopedia by 0311:
http://www.bodybuilding.net/training...opedia-47.html

Dual Factor Training (DFT) by 0311:
http://www.bodybuilding.net/training...t-5x5-854.html

Weightloss Articles:

Fat Loss Basics by Sleazy:
http://www.bodybuilding.net/weightlo...asics-948.html

Iron Cardio by 0311:
http://www.bodybuilding.net/weightlo...ardio-932.html

Guide to Cutting, Bulking and Maintainance by anuj247:
http://www.bodybuilding.net/weightlo...ance-2020.html

Supplement Articles:

Creatine FAQ by Sleazy:
http://www.bodybuilding.net/nutritio...html#post16403

----x----

thats all for now... more will come with time..

[latrell]

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.

[Sullyx44]

Sticky

[latrell]

specfic programs from various sites:

Wanna Be Big Workouts 1-3
http://www.wannabebig.com/category.php?cat=4

24 Workout Mass Blitz
http://abcbodybuilding.com/bulking%2...t%20levlel.php

Muscle Blitz Training Routines
http://www.muscleblitz.com/bodybuilding_routines.htm

[all pro]

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

[latrell]

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.

[Andalite]

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.

i second that WHOLEHEARTEDLY..!!!

[-holdup-]

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

[latrell]

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.

[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

[latrell]

yep

[Andalite]

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....

[Andalite]

IRON MANS BULKING AND POWERLIFTING ROUTINES:
http://www.ironmagazineforums.com/sh...ad.php?t=60704

IRON MANS BULKING DIET:
http://www.ironmagazineforums.com/sh...ad.php?t=60703

IRON MANS CUTTING ROUTINE:
http://www.ironmagazineforums.com/sh...ad.php?t=60702

IRON MANS FAQ:
http://www.ironmagazineforums.com/sh...ad.php?t=59167

IMHO, read the FAQs... i know its 50+ pages, but its VERY IMPORTANT....

best of luck

Andalite

[latrell]

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

[latrell]

Spytech's Intense Workout:
http://forum.bodybuilding.com/showth...hreadid=207025

Periodization
http://www.bodybuilding.com/fun/keats2.htm

Triple H Workouts
http://www.criticalbench.com/triple-h-workout.htm

The Rock and other WWE Training Routines
http://forum.bodybuilding.com/showth...hreadid=100510

Terrell Owens Workout
http://www.abcbodybuilding.com/forum...?Number=979098

[latrell]

for those who asked i emailed the mods about this thread.

[Mr White]

Bump.

Help for all newbies (myself included). Good info you wont find in magazines.

[Naga89]

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.

[PowerBuilderxx]

http://www.phpbbplanet.com/forum/vie...forum=adminone