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.
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.
Workout routines
