I just read this, what do you guys think?

TESTOSTERONE NATION - Hepburn Solution for Strength and Power

read for the total begginer
The WeighTrainer - Beginners: Practical Starting Routines for The Drug-Free Trainee

well this was posted a while ago, but I have some input on the reason the thread was started.

see OP,

you just provided an enormous list with workouts that can be radically different, in fact I am sure some of them contradict each other on key points.

Immediate search results often don't yield complete routines but simply pieces of advice such as how many times per week one should train what muscle and which workouts should be done on the same/on different days, etc.

so eventually most people piece something together that goes with their goals and their schedule, and their personal preferences, and I think it's valid to post and ask if anything needs to be changed or if it should work fine.

Sure it's valid, you won't get banned for doing it. The thing is that most people who post their own routines here have no idea what they are doing. And the advice we often give is to do a basic full body routine at first.

I have done a few routines before and i have recently got a new routine from bodybuilding.com and i have changed a few exercises a lil bit to suit me equipment needs...It goes for 4 days a week and its split. Should i stay with split or change to full body...?

I can't answer that without knowing a lot more. Your goals, what the routine actually consists of, your stats.

I have my journal in the journals section that should provide most of the information

the reason this thread was started is because a bunch of people simply came onto the board posting their 6 day split routine consisting of curl day, and bench day, alternating, and they want to know why they don't get any better. Waste of time for them and us.

I wouldn't say those workouts "contradict eachother" so much as they have different methodologies for the same goal. I mean, Waterbury wants you doing 10 heavy sets of 3 for what Cosgrove wants you doing 5x5 3x10 2x20 or some other combination for.

I put those up there so people can choose what they want to do whether it be split or FBW, high volume/low volume, highintensity/low intensity, and still know that the program they are doing has been tested and made by someone with alot of experience.

it would be great if people posted stuff based on goals, preferences, and above all KNOWLEDGE&EXPERIENCE

I asked to have the title changed to List of Programs (read before you post your own) but no mod changed it... or perhaps i forgot to ask.

Any programming followed with complete dedication will yield superior results to the perfect programming done with half-effort.

Generally.

I'm glad this is here. I was looking for a good way of bulking up all around (really just gaining strength). I like the Waterbury 10 x 3 method. It looks like it hits a little of everything and will help raise my 1RM and increase strength all around.

I have about 45 minutes at the gym each day. I think I can fit the lifting in with that time frame. On the off days, what is GPP work and would it still make sense to add some other weight training?

On Saturday I do a boot camp class that is about 40 - 45 minutes long - that would be on one of the days that this program reccomends doing 15 - 20 minutes of jogging/GPP work. I love the class and I don't see any reason not to keep that up - Sound about right?

sounds good to me.

i wouldn't add other weight training on off days.

For anyone who wants to do the 2008 version of stronglifts 5x5 you can download the pdf and spreadsheet. The 5x5 has progressed from the 70s and the stronglifts 2008 is only one of many versions.

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A
---------
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3xF

Workout B
---------
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF

Read the attached PDF and spreadsheet. This version of the 5x5 has 8 exercises Squat, Bench Press, Overhead Press, Deadlift, Barbell Rows, Pullups & chinups and Dips.

The Exercises.
StrongLifts 5×5 Beginner Program includes 8 exercises. You’ll do 4 of these every workout to hit all muscles.

• Squat. Squats are key to the program. You’ll do them 3x/week. You’ll quickly experience they work your whole body, not just your legs.
• Bench Press. The most popular exercise in the gym. The Bench Press works your chest & triceps muscles.
• Overhead Press. Push weight overhead while standing. The Overhead Press works your shoulders, triceps, back & abs.
• Deadlift. Besides working the legs, the Deadlift builds a strong back by teaching you to keep your spine rigid against a load.
• Barbell Row. Pulling weight from the floor against your lower chest. The Barbell Row works your back & biceps.
• Pull-ups & Chin-ups. Pull-ups are done palm facing away, Chin-ups palm facing you. Both work biceps & back muscles.
• Dips. Last one, Dips work your triceps & chest muscles.

Do this program till you can Squat 1.5 times your bodyweight. After that progress to intermediate 5x5 versions.

Waterbury Total Body Training
Harbinger hypertrophy
Hypertrophy/Strength
"Its a full-body workout by Chad Waterbury. Beginners can do it and ignore the 'antagonist' training days, just keep it simple. Intermediate trainees can incorporate the antagonist days."



Anyone know if this one works well?

GVT is pretty much old school and the splits may not appeal to everyone but the idea of 10 sets of 10 is one everyone should try at some point. I did try 10x10 chest and squats and I sang in German for a few days after that.

I love this forum because of the passion that you guys put into it.

Thanks for all the inspiration and education!

Topknife