Okay I am requesting that everyone who has had success with a routine, post that routine on this thread.

I've asked this because I am getting a little tired with all the vague answers to people asking questions like "What daily routine should I do?".

So please if you are pleased with any success you have had, could you post your workout schedule (and your diet if you like) and your gains and losses on this thread.

Thank you

I've had a lot of success on my routine. Full body routine consisting of deadlifts, squats, lunges, all forms of presses, pullups, dips. I just mix it up my discretion, but make sure to cover all muscle groups on a given day. HIIT 2 times a week, and steady state runs on as many days as I can. Lost 36 pounds of fat, haven't gone down in weight on any lifts, even improved on some.

Diet, protein at every meal. No bread, rice, or potatoes. Oats, occasional fruit, and lots of veggies. Healthy fats in the right amounts. Plenty of water.

i just follow the principals set out here.
Hypertrophy-Specific Training : : Official Home of HST

vauge answers? We usually pretty much smack up a routine for people, or tell them to go search for it because we have smacked up a number of routines before. If you ask "What routine should i do" you should really not even expect an answer, list some goals.
People tend to think they can come here and get people to write up free routines for them, thats not the case, even though sometimes we do. But perhaps we shouldnt, we're just too darn nice.

[/Rant]

I agree, a lot of people take for granted all the good, solid advice dished out on here. The same advice that plenty of people make a living giving out.

Don't think I have used a set routine in over 10 years. Used to. Back when over training and stagnation were my middle name.

Workouts will always be different for each person. When I was training with a group of about 8 people there was probably only 1 or 2 exercises that we had in common. The rest were what each of us needed.

Goergen.. you dont do a routine you have written up? You cant just go to the gym and have NO idea what youre gonna do, can you? Do you have different days where you know what your gonna do, but not quite how? Like, say you got ME pressing, DE pressing.. etc. You know what your gonna work on, but not exactly the exercises, sets/reps. .etc? or what?

I definitely do not have a set plan. I know I have a max effort press and squat type day. I know I have a dynamic effort press and squat day as well. Making 4 main training days. (though there have been times that I have trained 8+ X per week)

I know I am doing the explosive or max lifts first.

After that I know that some assistance exercises for the first exercise are going to get done.

Then I know that back and abs are going to get trained.

I know I will finish with some type of exercise that will increase my overall work capacity or local muscular endurance of the muscles that were trained on that day.

I know that I will rarely train to failure. (if I fail on an exercise it is usually a mistake that I made.)

Exercise selection is based upon what I think needs the most work. For instance, since I am starting off after a hiatus I know that I need to train upper and lower back, abs, any stability training, and work capacity training. So exercises for these things will be trained until another weakness starts showing itself.

Then some of the exercise selection will be changed. Sometimes training partners notice things that I would not, and exercises / reps / or whatever get changed based upon that.

I gage progress off of the max lifts and the speed of the speed lifts. Maxes will go up if the assistance exercises are properly chosen. Same with speed training.

If I end up doing some strongman I will use how much I improve on the events as my gage. Since they will all be practiced each week. Strengths and weakness can be picked out and adjustments made.

Basically workouts are a living breathing thing that you have to be in tune with. They evolve based upon the results that were achieved over the past couple of weeks.

Now when I started training like this it took about a year to really (and honestly) look at my training and be able to make changes and evolve my workouts. So it really is not an easy process.

It is hard to explain, I had a lot of help from coaches and training partners.

i guess its the kind of thing you can do when you have years of experience and a good knowledge about training, as when your at that point, you gotta really know what your doing.

Yea, My first 4 years of training were under the watchful eye of a couple of the best Olympic lifting coaches I have met. 2nd 4 years were under the watchful eye of some of the best powerlifters I have met. It took that 8th year for me to really come into my own and understand how things actually work. Then the next 10 years were a learning process as well. I have been very fortunate to have met and trained with the people that I have.

As it is everything is a learning process.

That is why I always say everyone should get a trainer / coach. The benefit far outweighs the cost. Talk to every good trainer and coach in town. Some great things can be learned from the worst trainers as well.