Workout routines

[BjsAust]

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. Heres a list of some of the common ones you'll see discussed:

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

RR&D (Ripped, Rugged and Dense) 2.0
http://www.ruggedmag.com/index.php?type=Article&i=3&a=8
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.


HST (Hypertropy Specific Training)
http://www.hypertrophy-specific.com/hst_index.html
More a workout methodology or framework, than an actual workout routine. Aimed purely at gaining muscle size (although some people report strength increases). Utilises full body workouts.


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

Training for Maximal Size
http://www.t-nation.com/findArticle.do?article=267max2
Another workout designed for size increases. Similar to SDS but utilises different rep ranges as time goes by. Should increase strength as well as gain size.

Drop Sets for Size and Strength
http://www.ruggedmag.com/index.php?t...ticle&i=11&a=5
Another workout designed for size and strength by the same coach as the previous two, this time using drop sets. Different body parts for day and a bulking workout.

Death by Bodyweight
http://www.t-nation.com/readTopic.do?id=459685
"Help, I dont have access to a gym or weights, what can I do?" Heres your answer. Great for travelling or those who dont live near a gym or own their own weights. Utilises just bodyweight exercises.


The next few workouts are designed for a specific body part, additional work will need to be added to keep the rest of the body chugging along. Use either if a certain area is lacking, or just to concentrate on one (or more) body part at a time rather than the full body approach.


Great Guns
Phase I http://www.t-nation.com/findArticle....e=body_107guns
Phase II http://www.t-nation.com/readTopic.do?id=460346
Phase III http://www.t-nation.com/readTopic.do?id=460161
Phase IV http://www.t-nation.com/readTopic.do?id=460334
Workout for the arms, fill out your shirtsleeves!


Awesome Abs
Phase I http://www.t-nation.com/findArticle.do?article=204abs
Phase II http://www.t-nation.com/findArticle.do?article=208abs
Phase III http://www.t-nation.com/findArticle.do?article=211abs
Phase IV http://www.t-nation.com/findArticle.do?article=214abs
Chicks dig 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.


Limping
Phase I
http://www.t-nation.com/readTopic.do?id=459546
http://www.t-nation.com/readTopic.do?id=459757
Phase II
http://www.t-nation.com/readTopic.do?id=459755
http://www.t-nation.com/readTopic.do?id=459758
Phase III
http://www.t-nation.com/readTopic.do?id=459332
http://www.t-nation.com/readTopic.do?id=460856
Phase IV
http://www.t-nation.com/readTopic.do?id=459782
http://www.t-nation.com/readTopic.do?id=460295

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.


Super Strength
Phase I http://www.t-nation.com/findArticle....e=body_91super
Phase II http://www.t-nation.com/findArticle....e=body_93super
Phase III http://www.t-nation.com/findArticle....e=body_95super
Phase IV http://www.t-nation.com/findArticle....e=body_98super (this ones messed up, try highlighting the text area).
And of course the back/chest. Heres the V giving exercises for you.


Westside
http://www.westside-barbell.com/
Dave Tate Article :
http://www.musclemonthly.com/article...werlifting.htm
Ask about strength and someone will answer Westside. This aint about looking pretty, this is about moving large amounts of iron.


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


Maximum Muscularity
http://www.ruggedmag.com/index.php?type=Article&i=2&a=6
http://www.ruggedmag.com/index.php?type=Article&i=3&a=3
Eating and training for muscle growth and fat loss. Do both at once!


Pendulum Training
http://www.t-nation.com/findArticle.do?article=293pend2
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)

Pendulum Body Building
http://www.t-nation.com/findArticle.do?article=296pend2
Take the theories of Pendulum training and apply them to a body building routine.


Renegade Training
http://www.t-nation.com/findArticle.do?article=219rene
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 athelete.

Renegade Bodybuilding
http://www.t-nation.com/findArticle.do?article=226rene
Uses the Renegade training principles to "pursue a look reminiscent of the perfect male physique of ancient Greece".


These 2 links are for workouts of the preventative nature.

Cracking the Rotator Cuff Conundrum
http://www.ruggedmag.com/index.php?type=Article&i=2&a=5
Strengthen and add flexibility to the Rotator cuffs to help avoid the shoulder injuries prevalent in weight lifters.


Neanderthal No More
http://www.t-nation.com/findArticle....4-016-training
Improve your posture and flexibility with the added benefit of helping your training and decreasing the likelyhood of injury.


Thats a list I compiled today, feel free to add any more links you can think of to workouts you've tried or heard discussed and think its worthwhile others viewing.

[ September 10, 2004, 09:42 AM: Message edited by: Jean-Paul ]

[Kevin T.]

great job BjsAust. i think we should stickie this to the top so everyone can see it.

[Jean-Paul]

An excellent collection of workout plans, bjsAust. Thank you so much for compiling and reviewing each one so nicely. A definite "stickie-worthy" post!

[Ikan Twin]

great stuff ben! maybe under 'westside' you could link the periodization bible & 8 keys (both by tate & on t-mag)...these are probably the first 2 articles you need to read before attempting conjugated periodization.

[Siscoe]

Oh yeah, this just got bookmarked.


Thank you very much.

[Chuck276]

Great stuff, Bj's...

Thanks a bunch!!

[aztecwarrior]

Thank you much!!!
as a new guy here, and almost new in this stuff of weight lifting, and being English my second language I was having a very hard time undestanding all those "HGM, HST, SDS, FBI, CIA, UPS,KGB, LAX...etc, etc, etc.
FINALLY!! I know what you guys are talking about!
Very appreciated!!!

[jax]

[Chris Correia]

Originally posted by aztecwarrior:
Thank you much!!!
as a new guy here, and almost new in this stuff of weight lifting, and being English my second language I was having a very hard time undestanding all those "HGM, HST, SDS, FBI, CIA, UPS,KGB, LAX...etc, etc, etc.
FINALLY!! I know what you guys are talking about!
Very appreciated!!!

You forgot LMNOP.

[aztecwarrior]

exactly!!!
I don't understand those things either. it took me a while to figure it out what 'BTW, IMO, LOL, FYI, BYOB' etc. and other things that you gringos use while writing or speaking. Sometimes I see here at his forum things like that and I just don't understand. I used to be a manager at the Science Musem of Minnesota, and my boss used to tell me: "FYI...." and as you know, we guys don't ask for directions, musch less asking my boss: "what the @#$%& are you saying?"
Sorry, this may be O/T (see, I'm learning)to the original post, but I just wanted to mention that! (lol).(ok, not really lol).
ps. what's LMNOP?

[Chris Correia]

Originally posted by aztecwarrior:


ps. what's LMNOP?

The 12th though 16th letters of the alphabet! [img]tongue.gif[/img]

[aztecwarrior]

thanks!!!!

[the druid]

Hi, I was going to post a new topic on this, but I dont have the authority to do so. Anyway, what are your thoughts on Max-OT training? Currently I've started a cutting diet with it - and it's working fine, but I'm more concerened with bulking (which I'll start in a few weeks).

Do any of you have thoughts on using Max-ot with a bulking plan? (or just experience with the program in general)

[quaribc]

The following is a great article on creating one's own routine. The methodology that many professional programs follow and might help prevent imbalances as well:
http://www.mensfitness.com/fitness/41

The following is a fat loss program created by none other than Chad Waterbury himself:
http://www.mensfitness.com/fitness/44

[Mahler]

My thanks to Ben for the hard work.

I will be looking for a new routine when I finish BOM advanced at the end of the year and I am sure to browse this list.

[David.W]

Hey has anyone here used Pendulum Training? Can anyone comment on the hypertrophy, strength, explosive power qualities?

[wlaazn]

I have some questions about Sequential Development for Size(SDS):

1. What is "4 waves of 3,2,1 for a total of 12 sets" for scheme 1?

2. What's the tempo?

3. How long is the rest period?

Thanks.

[BjsAust]

Hi guys,

If you have questions about any of the workouts could you just post them in the training forum as a seperate thread rather than have this one thread addressing questions on dozens of workouts.