Training Routines

[Admin]

A number of of us use workout routines posted online either as is, or as a basis for our workouts. With so many people using them, its handy to be able to refer people to them, or check them out when others are discussing them

[FONT=Verdana,Helvetica,sans-serif]Training Routines
Follow is a list of training programs listed by category:[/FONT][FONT=Verdana,Helvetica,sans-serif]
•Full Body Programs[/FONT][FONT=Verdana,Helvetica,sans-serif]
•Cutting/Fat Loss
•Strength[/FONT][FONT=Verdana,Helvetica,sans-serif]
•Hypertrophy/Bulking/Size[/FONT][FONT=Verdana,Helvetica,sans-serif],[/FONT][FONT=Verdana,Helvetica,sans-serif]
•Specific Body Part Training [/FONT][FONT=Verdana,Helvetica,sans-serif]
•Preventative & Corrective Programs
•No Weights[/FONT][FONT=Verdana,Helvetica,sans-serif]
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[FONT=Verdana,Helvetica,sans-serif]Full Body Programs

EAS 52-week Strength and Conditioning Series
A 10-part, one-year total-body strength and conditioning series -- with strength, hypertrophy and power phases
[/FONT]http://bodybuilding.com/fun/mm 14.htm [FONT=Verdana,Helvetica,sans-serif]

EDT Phase 1
[/FONT]http://www.t-nation.com/readTopic.do?id=459 765[FONT=Verdana,Helvetica,sans-serif]

EDT Phase 2
TMUSCLE.com | Escalating Density Training - Phase 2

The 8 Keys of Dave Tate
TMUSCLE.com | 8 Keys to Maximum Strength - Part 4[/FONT]
www.superiorbodybuilding.com/F iles/Dave+Tate's+8+Keys+to+Str ength.doc
[FONT=Verdana,Helvetica,sans-serif]
Faulty Ground
An article on creating one's own routine. The methodology that many professional programs follow and might help prevent imbalances as well.
Fitness - Exercise - Workouts - Men's Fitness

General Physical Preparedness (GPP)
TMUSCLE.com | Get in Shape Fast with Hybrid Workouts!

Home Grown Muscle (HGM)
A 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 long-term option, with plenty of variety to keep things interesting. Generally, a full body workout.
http://www.menshealth.com/cda/ articl...-0-199,00.html

Full Body Frenzy
http://www.ruggedmag.com/index.php?t...ticle&i=13&a=1

Pendulum Training
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)
TMUSCLE.com | Pendulum Training

Pendulum Body Building
Take the theories of Pendulum training and apply them to a body building routine.
TMUSCLE.com | Pendulum Bodybuilding

Renegade Training
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 athlete.
[/FONT]T-Nation.com | Looking for Something?

[FONT=Verdana,Helvetica,sans-serif] Renegade Bodybuilding
Uses the Renegade training principles to "pursue a look reminiscent of the perfect male physique of ancient Greece".
T-Nation.com | Looking for Something?

[/FONT]Total Body Training[FONT=Verdana,Helvetica,sans-serif]
http://www.t-nation.com/findArticle....4-073-training

Total Body Training (TBT)
http://www.t-nation.com/readTopic.do?id=508031

Turbulence Training
CB Athletics [ISSUE 80]

The Waterbury Method
TMUSCLE.com | Waterbury Method


Cutting/Fat Loss

EDT for Fat Loss
TMUSCLE.com | EDT: Lose The Fat, Keep The Strength

Full Body Fat Loss
http://www.ruggedmag.com/index.php?t...ticle&i=16&a=1

High Definition Workout
A full body fat loss program.
Abs in Depth - Men's Fitness

Ripped, Rugged and Dense 2.0 (RR&D 2.0)
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.
[/FONT]http://www.joelmarion.net/inde x.php?page=blog&go=blog&date=1 162357200
[FONT=Verdana,Helvetica,sans-serif]
Maximum Muscularity
Eating and training for muscle growth and fat loss. Do both at once!
http://www.ruggedmag.com/index.php?type=Article&i=2&a=6
http://www.ruggedmag.com/index.php?type=Article&i=3&a=3


Strength

Drop Sets for Size and Strength
Another workout designed for size and strength using drop sets. Different body parts for day and a bulking workout.
http://www.ruggedmag.com/index.php?t...ticle&i=11&a=5

Max-OT
A 12 week course to teach you the techniques of building muscle growth and strength the right way Good for learning the theory as well as the moves.
http://www.ast-ss.com/max-ot/max-ot_intro.asp


Outlaw Strength & Conditioning (OSC)
TMUSCLE.com | Outlaw Strength and Conditioning

Strength-Focused Mesocycle
TMUSCLE.com | Strength-Focused Mesocycle


The Waterbury Method
TMUSCLE.com | Waterbury Method

Hypertrophy/Bulking/Size

Anti-Bodybuilding Hypertrophy
TMUSCLE.com | Anti-Bodybuilding Hypertrophy Program - Part 1

Anti-Bodybuilding Hypertrophy II
TMUSCLE.com | Anti-Bodybuilding Hypertrophy Program - Part 2

Barely Legal Workout
Fitness - Exercise - Workouts - Men's Fitness

Big Boy Basics (BBB)
TMUSCLE.com | Big Boy Basics

Drop Sets for Size and Strength
Another workout designed for size and strength using drop sets. Different body parts for day and a bulking workout.
http://www.ruggedmag.com/index.php?t...ticle&i=11&a=5

Hybrid Hypertrophy (HH)
TMUSCLE.com | Hybrid Hypertrophy

Hypertrophy Specific Training (HST)
More a workout methodology or framework, than an actual workout routine. Aimed purely at gaining muscle size (although some people report strength increases). Utilizes full body workouts.
Hypertrophy-Specific Training : : Official Home of HST

Max-OT
A 12 week course to teach you the techniques of building muscle growth and strength the right way Good for learning the theory as well as the moves.
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Primed For Muscle (PFM)
TMUSCLE.com | Primed For Muscle

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

Training for Maximal Size
Another workout designed for size increases. Similar to SDS but utilizes different rep ranges as time goes by. Should increase strength as well as gain size.
TMUSCLE.com | Training for Maximal Size

Maximum Muscularity
Eating and training for muscle growth and fat loss. Do both at once![/FONT][FONT=Verdana,Helvetica,sans-serif]http://www.ericcressey.com/maxmus1.html
http://www.ericcressey.com/maxmus2.html[/FONT][FONT=Verdana,Helvetica,sans-serif]


The Waterbury Method
TMUSCLE.com | Waterbury Method


Specific Body Part Training

Abs for Athletes and Babehounds
TMUSCLE.com | Ab Training for Athletes and Babe Hounds - 1

Abs for Athletes and Babehounds 2K3
TMUSCLE.com | Ab Training for Athletes and Babe Hounds - 2

Awesome 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.
Phase I [/FONT]http://www.t-nation.com/readArticle.do?id=4 59682[FONT=Verdana,Helvetica,sans-serif]
Phase II [/FONT]http://www.t-nation.com/readArticle.do?id=4 59680[FONT=Verdana,Helvetica,sans-serif]
Phase III [/FONT]http://www.t-nation.com/readArticle.do?id=4 59984[FONT=Verdana,Helvetica,sans-serif]
Phase IV [/FONT]http://www.t-nation.com/readArticle.do?id=4 59677
[FONT=Verdana,Helvetica,sans-serif]
EDT For Arms
TMUSCLE.com | EDT: Arm Specialization Mesocycle

Great Guns
Workout for the arms, fill out your shirtsleeves!
Phase I http://www.t-nation.com/findArticle....e=body_107guns
Phase II TMUSCLE.com | Great Guns in 12 Weeks - Phase 2
Phase III http://www.t-nation.com/readTopic.do?id=460161
Phase IV TMUSCLE.com | Great Guns in 12 Weeks - Phase 4

Limping
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.
Phase I
TMUSCLE.com | Hardcore Leg Training - Part 1
TMUSCLE.com | Hardcore Leg Training - Part 2
Phase II
TMUSCLE.com | Hardcore Leg Training - Part 3
TMUSCLE.com | Hardcore Leg Training - Part 4
Phase III
TMUSCLE.com | Hardcore Leg Training - Part 5
TMUSCLE.com | Hardcore Leg Training - Part 6
Phase IV
TMUSCLE.com | Hardcore Leg Training - Part 7
TMUSCLE.com | Hardcore Leg Training - Part 8
[/FONT][FONT=Verdana,Helvetica,sans-serif]Super Strength
And of course the back/chest. Here's the V giving exercises for you.
Phase I [/FONT]http://www.t-nation.com/findArticle.do?arti cle=body_91super[FONT=Verdana,Helvetica,sans-serif]
Phase II [/FONT]http://www.t-nation.com/findArticle.do?arti cle=body_93super[FONT=Verdana,Helvetica,sans-serif]
Phase III [/FONT]http://www.t-nation.com/findArticle.do?arti cle=body_95super[FONT=Verdana,Helvetica,sans-serif]
Phase IV [/FONT]http://www.t-nation.com/findArticle.do?arti cle=body_98super
[FONT=Verdana,Helvetica,sans-serif] Preventative & Corrective Programs [/FONT]TMUSCLE.com | 8 Keys to Maximum Strength - Part 4
www.superiorbodybuilding.com/F iles/Dave+Tate's+8+Keys+to+Str ength.doc
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Cracking the Rotator Cuff Conundrum
Strengthen and add flexibility to the Rotator cuffs to help avoid the shoulder injuries prevalent in weight lifters.



Neanderthal No More
Improve your posture and flexibility with the added benefit of helping your training and decreasing the likelihood of injury.
http://www.t-nation.com/findArticle.do?arti cle=280rotator2[/url[/FONT][FONT=Verdana,Helvetica,sans-serif]
[URL="http://www.t-nation.com/readTopic.do?id=459379"]Neanderthal No More I

Neanderthal No More II

Neanderthal No More III

Neanderthal No More IV

Neanderthal No More V[/FONT][FONT=Verdana,Helvetica,sans-serif]
No Weights

Death by Bodyweight
"Help, I don’t have access to a gym or weights, what can I do?" Here’s your answer. Great for traveling or those who don’t live near a gym or own their own weights. Utilizes just bodyweight exercises.
TMUSCLE.com | Death by Bodyweight
[/FONT]By Author[FONT=Verdana,Helvetica,sans-serif]

Arangio, Joseph M.S., C.S.C.S.

EAS 52-week Strength and Conditioning Series
A 10-part, one-year total-body strength and conditioning series -- with strength, hypertrophy and power phases
EAS Training Articles

Faulty Grounds
An article on creating one's own routine. The methodology that many professional programs follow and might help prevent imbalances as well.
Fitness - Exercise - Workouts - Men's Fitness

Ballantyne, Craig C.S.C.S.

Barely Legal Workout
Fitness - Exercise - Workouts - Men's Fitness

Turbulence Training
CB Athletics [ISSUE 80]

Berardi, John

Growth Surge Project
Part 1
http://johnberardi.com/article s/trai...wthsurge_1.htm

Part 2
http://johnberardi.com/article s/trai...wthsurge_2.htm

Part 3
http://johnberardi.com/article s/trai...wthsurge_3.htm

[/FONT][FONT=Verdana,Helvetica,sans-serif]Cressey, Eric

[/FONT][FONT=Verdana,Helvetica,sans-serif]Cracking the Rotator Cuff Conundrum
Strengthen and add flexibility to the Rotator cuffs to help avoid the shoulder injuries prevalent in weight lifters.
http://www.t-nation.com/findArticle.do?arti cle=280rotator2

[/FONT][FONT=Verdana,Helvetica,sans-serif] Maximum Muscularity
Eating and training for muscle growth and fat loss. Do both at once![/FONT][FONT=Verdana,Helvetica,sans-serif]http://www.ericcressey.com/maxmus1.html
http://www.ericcressey.com/maxmus2.html[/FONT]
[FONT=Verdana,Helvetica,sans-serif]
DeFranco, Joe

Strongman Training for Athletes
T-Nation.com | Looking for Something?

King, Ian

Death by Bodyweight
"Help, I don’t have access to a gym or weights, what can I do?" Here’s your answer. Great for traveling or those who don’t live near a gym or own their own weights. Utilizes just bodyweight exercises.
TMUSCLE.com | Death by Bodyweight

Mahler, Mike

Combat Conditioning
With Matt Furey
TMUSCLE.com | Combat Training

High Octane Cardio
TMUSCLE.com | High-Octane Cardio
[/FONT][FONT=Verdana,Helvetica,sans-serif]Marion, Joel

Full Body Fat Loss
http://www.ruggedmag.com/index.php?t...ticle&i=16&a=1

Full Body Frenzy
http://www.ruggedmag.com/index.php?t...ticle&i=13&a=1

[/FONT][FONT=Verdana,Helvetica,sans-serif] Thibaudeau, Christian

Abs for Athletes and Babehounds
TMUSCLE.com | Ab Training for Athletes and Babe Hounds - 1

Abs for Athletes and Babehounds 2K3
TMUSCLE.com | Ab Training for Athletes and Babe Hounds - 2

Running Man
TMUSCLE.com | Running Man
Staley, Charles

EDT Phase 1
http://www.t-nation.com/findArticle....rtic le=196dens

EDT Phase 2
TMUSCLE.com | Escalating Density Training - Phase 2

EDT For Arms
TMUSCLE.com | EDT: Arm Specialization Mesocycle

EDT for Fat Loss
TMUSCLE.com | EDT: Lose The Fat, Keep The Strength

Tate, Dave

The 8 Keys of Dave Tate
[/FONT]TMUSCLE.com | 8 Keys to Maximum Strength - Part 4
www.superiorbodybuilding.com/F iles/Dave+Tate's+8+Keys+to+Str ength.doc[FONT=Verdana,Helvetica,sans-serif]

Waterbury, Chad

High Definition Workout
A full body fat loss program.
Abs in Depth - Men's Fitness

Anti-Bodybuilding Hypertrophy
TMUSCLE.com | Anti-Bodybuilding Hypertrophy Program - Part 1

Anti-Bodybuilding Hypertrophy II
TMUSCLE.com | Anti-Bodybuilding Hypertrophy Program - Part 2

Anti-Bodybuilding Hypertrophy I (ABBH I)
TMUSCLE.com | Anti-Bodybuilding Hypertrophy Program - Part 1

Anti-Bodybuilding Hypertrophy II (ABBH II)
http://www.t-nation.com/findArticle....icle=307hyper2

The Art Of Waterbury (ART)
TMUSCLE.com | Art of Waterbury

Big Boy Basics (BBB)
TMUSCLE.com | Big Boy Basics

General Physical Preparedness GPP ASAP
TMUSCLE.com | Get in Shape Fast with Hybrid Workouts!

Hybrid Hypertrophy (HH)
TMUSCLE.com | Hybrid Hypertrophy
http://www.t-nation.com/findArticle....icle=307hyper2

Lift Fast Get Big 6 (LFGB)
TMUSCLE.com | Lift Fast, Get Big
[/FONT]

 

[Oli]

Admin,

In all due respect (you did previously work at woolworths after all) a lot of those programs you linked to a very complex, and somewhat dubious bodybuilding routines. Most average trainers will get fried on that sort of stuff.

Most of the people who are asking the question are novices, which is why they're asking the questions in the first place. Most would be off chasing their first 10-15kg through trying to achieve a 140/100/180 total for reps.

A simple explanation of why they should follow tried and tested routines as well as a link to 2-3 good ones (Rippetoes, PTC's and Fadi's) would suffice.

If you can give me til wednesday I could do a write up explaining exactly these points.

 

[PTC]

Do it Oliver

 

[Admin]

Admin,

In all due respect (you did previously work at woolworths after all) a lot of those programs you linked to a very complex, and somewhat dubious bodybuilding routines. Most average trainers will get fried on that sort of stuff.

Most of the people who are asking the question are novices, which is why they're asking the questions in the first place. Most would be off chasing their first 10-15kg through trying to achieve a 140/100/180 total for reps.

A simple explanation of why they should follow tried and tested routines as well as a link to 2-3 good ones (Rippetoes, PTC's and Fadi's) would suffice.

If you can give me til wednesday I could do a write up explaining exactly these points.

woolworths and also a radio station (technician/on air announcer)
as i said just linking to them saves people having to hit up google to do searches

 

[Stevo82]

Admin,

In all due respect (you did previously work at woolworths after all) a lot of those programs you linked to a very complex, and somewhat dubious bodybuilding routines. Most average trainers will get fried on that sort of stuff.

Most of the people who are asking the question are novices, which is why they're asking the questions in the first place. Most would be off chasing their first 10-15kg through trying to achieve a 140/100/180 total for reps.

A simple explanation of why they should follow tried and tested routines as well as a link to 2-3 good ones (Rippetoes, PTC's and Fadi's) would suffice.

If you can give me til wednesday I could do a write up explaining exactly these points.

I would like to hear that please Oliver

 

[Christian]

The Anti-Bodybuilding Hypertrophy Program
Break the "Rules" and Gain Real Muscle!
by Chad Waterbury​

Anti-Establishment Hypertrophy
I can't read most hypertrophy training articles because of health reasons — they make me sick. Never has there been a topic with more misinformation than muscle-building methods.
At least some strength-training articles seem to have a shred of scientific basis, but with bodybuilding articles, all common sense and science seems to go to the wayside. That's probably because more is understood about the nervous system than muscle soreness, or maybe it's because most of the writers who are only concerned about hypertrophy training are imbeciles who can't even build muscle on themselves. You be the judge.
After a recent seminar, a famous strength trainer told me I should market myself as the guy who could revolutionize bodybuilding. There's only one small problem with that — I don't like bodybuilding. Yep, you heard me right, never have liked it, probably never will. I see most competitive bodybuilders as overly tanned, overly shaved, waddling pieces of uneducated flesh and I have no interest in that market.
Yes, that's harsh, but recently something has slightly changed my views on bodybuilding: I started contributing to Testosterone and I realized there are some pretty damn cool and intelligent people out there who like bodybuilding. I'm not talking about "shaved gorillas posing in thongs" bodybuilding, but the good old hypertrophy-inducing strength-training from the days of the past. So, for all of you out there who love bodybuilding for what it used to be, I've written this article.
Old-time strongmen were the only people who truly revolutionized bodybuilding. Unfortunately, their methods have been largely forgotten. In exchange for infrequent, machine-laden, ineffective bodybuilding methods, many great principles have been lost.
Let me tell you a little secret — hypertrophy training and strength training don't have to be two separate entities. I've never designed a program that was based solely on "hypertrophy" training, but my clients have gained a ton of muscle over the years (if that was the goal). Let me repeat a statement from one of my previous articles: muscle growth is mainly controlled through caloric intake. Assuming all is normal with a trainee's physiology, even the best hypertrophy program won't build appreciable amounts of muscle if there are insufficient calories. Got it?
So allow me to uncover some real hypertrophy methods so you can apply them to your current program in exchange for more functional muscle. Bodybuilders beware: I'm about to barbecue a few of your sacred cows!

Five Hypertrophy Training Principles You Must Understand
1) Train More Often
First and foremost, you must drop the notion that a muscle group can only be trained once a week. Strongmen from the past didn't train that way and you shouldn't either. The more frequent the growth-stimulating sessions you can have, the better.
2) Forget about Time Under Tension
One of the things that really makes me nauseous is the assumption that hypertrophy-inducing sets must last from 40 to 70 seconds (or is it 20 to 90 seconds, or 43.5 to 68.7 seconds?) So that must mean the classic 5 x 5 method doesn't build any muscle since those sets don't last at least 40 seconds. Or maybe I'm just a dumb hillbilly and everyone who uses the 5 x 5 method is actually using a tempo where each rep takes eight seconds? (I don't think so!)
3) There's a Daily Limit to Muscle Stimulation
I can't believe I'm actually going to do this, but I must quote a bodybuilding catch-phrase from the 1980's: stimulate, don't annihilate! There's an absolute limit to the amount of hypertrophy-inducing stimuli you can apply on any given day. That's why those "one day cures" are a huge, stinkin' pile of B.S. I feel sorry for those who actually wasted an entire day attempting such a program.
4) Don't Train to Failure
You must keep the nervous system from becoming overly fatigued if you want to train frequently. Therefore, leave the grunting and screaming to the frat boys who have 13" guns and spend their entire day doing concentration curls and wasting Daddy's money.
5) Train Through Soreness
Initially, you'll probably have constant soreness on this program. That's okay! The soreness will subside once recovery increases and proper adaptation has taken place. Soreness is your body's way of saying, "I need more carbs and protein." So feed your muscles constantly!

The Anti-Bodybuilding Hypertrophy Program
After reading through these principles, you probably understand why I refer to this as an anti-establishment program. I think I broke every so-called "hypertrophy" rule in the book! But you know what? This program rapidly builds muscle and it's very similar to the principles the old-time strongmen used to follow.
Now, let's get to the program that's going to build some serious muscle and increase strength levels! (Keep in mind you can pick your own exercises. Those listed are just examples.)

Got this from a link there...