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Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #1 (permalink)
Jun. 29/08, 07:57 AM
Danger_Dave
Verge of Overtraining
Join Date: Jul 2007
Posts: 1,543
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first
Alot of people who are new like to post some BS routine that they themselves made and ask how it is. Usually, some mor experienced members like evo, mreik, karky etc. get around to telling them how it should be done.
Before you make your own routine, why not try something tried-and-true by world class trainers? I can speak personally that following the programs of renowned trainers (such as, but not limited to Alwyn Cosgrove) helped me lose 55 lbs. (from a starting weight of 205 lbs. so about 25% my bodyweight) in about a year. increase deadlift by 75 lbs. in 2 months, and squat by 50 lbs. in 2 months. This considering that I am naturally unathletic and not naturally able to gain mass or lose weight easily, means quite alot as to the quality of these programs.
Take from this what you will. Here is a list of programs, their purposes (cut, bulk, etc.) and a link to the program.
*Note: Beginner is no weight training or about 3 months of weight training. Intermediate is 6 months to 4 years of weight training (this means real training). If you're advanced you more than likely are not looking at this thread for educational or purposes, but what the hell check out what I've put there. Do not jump into advanced programs after an injury, after a long break from lifting, or if you don't think the squats and deads are ridiculously important in any kind of routine.
Beginner
Rippetoe's Starting Strength Rippetoe's starting strength Strength/hypertrophy/Intro
It's supposed to be from Starting Strength (there is a new version out as well). I don't have the book so i don't know if the information here is correct. Looks good to me though. There may be even three programs on this one page. I encourage you to read the extensive overview of squats and power cleans etc.
I'd invest in the book as well.
NROL- Break-in, Fat Loss I and II, Hypertrophy I and II Intro/Fatloss/hypertrophy
Start with the break-in, work your way up. Do not go straight to strength programs.
This program comes in the book New Rules of Lifting. Get it.
From Malkore 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."
Intermediate
Bill Starr 5x5 Madcow Intermediate Bill Starr 5x5 - Madcow Intermediate or Linear Version Strength/Hypertrophy
bulking. make sure you read the whole page. this is not a 9 week program. Make sure you follow the progressions to ensure that you can meet them each week. Don't get overzealous.
Waterbury Method 10x3 10x3 method Hypertrophy/Strength
Again, follow parameters, increase based on the progression preset for you. 2.5% a week. This will make sure that by week 4 you can actually achieve another 7.5% from original week.
NROL (New Rules of Lifting) Fat Loss III, Hypertrophy III, Strength I and II everything
in my opinion, Strength I and II are best.
Unfortunately you have to buy the book, and the progressiosn aren't made out for you.
Waterbury 10x3 for fat loss 10x3 for fat loss Fatloss
again, follow directions.
20 rep squats 20 rep squats HYPERTROPHY
Involves taking your 10 rep on squat and doing it 20 times. Not for the faint of heart.
From Evo Westside for Skinny Bastards III DeFranco's Training - Articles Hypertrophy or Strength There are multiple templates here. One for hypertrophy and strength another for speed and strength
From buzz HST Hypertrophy-Specific Training : : Official Home of HST Hypertrophy
"HST recomends fullbody workouts doing mostly compounds,it is a set of principals not a routine as such,so anything set out is an example ."
Note: I would not do leg presses or leg curls. I am against all machines, especially non cable machines in general. I'd replace leg press with squats whenever possible, and leg curls with SLDL or RDL. If it switches from squat, to leg press, to squat again on workout days, may as well do deadlifts, since I don't see deadlifts anywhere.
Advanced
NROL Strength III
IMO, this is advanced... 3, 2, 1, 3, 2, 1, sets etc. Would probably do Strength I and II first.
20 rep squats 20 rep squats Bulk
There are advanced variations involving squatting 2 days a week only. I have also included this in both because it can be done as an intermediate lifter but also it requires alot of dedication. If you don't like to hurt, don't do this.
Anyone else that can put routines here for people who need them please do.
Thanks.
Note: I did not come up with any of these nor have I personally tried all of them. I make no intellectual claim as to the creation of these routines.
Edit: Updated as to whether or not it is an intermediate, advanced, or beginners program. Also added important links and user contributions. Indivated bulk/strength/fatloss.
Last edited by Danger_Dave; Jul. 03/08 at 05:35 AM.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #2 (permalink)
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.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #3 (permalink)
Jun. 30/08, 06:21 AM
DEF
Fourth Set
Join Date: Dec 2006
Location: At work...
Posts: 1,008
Very, very nice, Dave. Good call.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #4 (permalink)
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #6 (permalink)
Jun. 30/08, 09:18 AM
Danger_Dave
Verge of Overtraining
Join Date: Jul 2007
Posts: 1,543
Thanks DEF
btw, if anyone has any problem with these programs, such as you don't think they are good and shouldn't be on the list, mention it, and why.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #7 (permalink)
Jun. 30/08, 09:24 AM
Danger_Dave
Verge of Overtraining
Join Date: Jul 2007
Posts: 1,543
I don't know about the HST thing... I just don't think we should be encouraging the use of machines, especially non cable machines such as the leg curl and leg press.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #8 (permalink)
Jun. 30/08, 09:39 AM
Karky
Former member of VulgarityGang
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 10,104
Nothing wrong with ab it of isolation, IMO, specially if your goal is mass gain. The program includes. Now I see that site does the typical "squat or leg press" which I hate, you could just put a note next to it saying to not go for machines where it is optional whether to use machine or weights.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #9 (permalink)
Jun. 30/08, 09:54 AM
Danger_Dave
Verge of Overtraining
Join Date: Jul 2007
Posts: 1,543
i dont' dislike isolation, just leg curls and leg presses. meh w/e, i'll go with you on this one.
maybe it's time for an FAQ setion, for questions such as "I'm 15, I'm 5'10 and I weigh 134 lbs. should I cut?"
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #10 (permalink)
Jun. 30/08, 09:59 AM
buzz
Fourth Set
Join Date: Jun 2006
Posts: 1,113
Quote:
Originally Posted by Danger_Dave
I don't know about the HST thing... I just don't think we should be encouraging the use of machines, especially non cable machines such as the leg curl and leg press.
HST recomends fullbody workouts doing mostly compounds,it is a set of principals not a routine as such,so anything set out is an example .
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #11 (permalink)
Jul. 02/08, 05:06 PM
LeiYunFat
We are all one
Join Date: Aug 2005
Location: Santa Maria, CA
Posts: 5,983
Leg curls rule if coupled with RDL's or GM's. It's like doing a GHR broken up into two stages.
I think this thread should explain the Westside method.
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #12 (permalink)
Jul. 02/08, 05:08 PM
Hoss
§ùþ£®áÐmÏÑ¡Š†rª‡ø® // †€µ ªñ†¡-€vØ
Join Date: Feb 1973
Location: In Evo's Kilt
Posts: 6,671
Where's Doggcrap training?? That's a must have!
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #13 (permalink)
Jul. 02/08, 05:10 PM
Karky
Former member of VulgarityGang
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 10,104
I've heard about Doggcrap training, I just never bothered to read like 20 friggin pages that explains it. Is there a short version somewhere?
Feel like posting your self-made-and-likely-inefficient split? Maybe Read this first Post #14 (permalink)