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/article/0,2823,s1-1-0-0-199,00.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.
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.
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)
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.
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.
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.
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!!!
Originally posted by aztecwarrior:
[qb] 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!!! [/qb]
You forgot LMNOP. [img]/images/graemlins/laugh.gif[/img]
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?
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)
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
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.
I have a question that is sort of off the topic but im sure you guys can answer it and its really bothering me. MY muscles are Uneven My biceps triceps forarms chest and traps.Im sure of this becuase i did not lift weights properly when i first started lifting(im 14) My muscles are not eye poppingly noticable but noticable non the less. I was thinking of lifting light weights for a few months with the same reps every session that i work out till my muscles even out will this work?
Another Question is if i were to keep lifting the same amount of weights for awhile and the same amount of reps would my body grow a costom to that and stop building extra muscle? Will my muscles grow to a certain point and stop until I add more weight?
Hey everyone I'm new here , My name is Amanda and I was hoping someone could help me I recently just started lifting Weights , I'm 5'7 and about 190lbs ,I'm not fat like i sound.. I look more muscular i think so and others tell me but I the thing is I just started working out, anyways I need help I need a good plan so that I can show defintion ,whats some good drinks or something that will just help me can muscle. -Thanks-
Hi all, once again if you have questions I'd suggest posting them on the training forum rather than on this post, this is only used for reference really.
Is there a program which is before Training for Maximal Size ? I know its strength, mass then cutting. By the same author would be the best. I looked, but I just didnt find any. I think TMS is really good. Any ideas?
Originally posted by BjsAust:
[qb] Hi all, once again if you have questions I'd suggest posting them on the training forum rather than on this post, this is only used for reference really. [/qb]
Workout routines
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