Routines, Routines, and more Routines

Resurrected

ORIGINAL: THE BARBARIAN

There is so much conflicting information in that lot my head hurts! Why cant there be a simple set of rules that will produce hypertrophy ?

There is.

Lift heavy, consistantly, don't over train, eat big and rest.

There you go!

You forgot progression, variety, and creating a metabolic disturbance. You can't do the same workout all the time and expect different results, you'll get the same results from repeating the workout, which is nothing if there is no progression.

For a full Training, Cardio and Diet Plan from a real world class bodybuilder, check out http://www.**** - to build over 40 lbs of rock hard muscle in under 6 months 

thanks for the source. what time do would you usually have between sets?

Westside for Skinny Bastards II- http://www.defrancostraining.com/articles/articles.htm

How do you guys rate this?

Sounds pretty good so far. Im 6ft and 155lb so pretty weedy so ideally looking for a great routine to pile on some size and strength. I arent looking for the most technical routine as there isnt much point trying to chisel skin and bone without any muscle there! :D

Great post/thread by the way!! ;)

~ Todays preparation determines tomorrow's achievement. ~ Regret What you did, Not what you didnt do. ~

I use this one I like it Nononsense

My new 4 day split is

Mon (Chest, Tris)
BB Bench Press
DB Incline Bench Press
Dips
Skull Crushers

Tue (Back, Bis)
Deadlifts
Rows
Lat pull down
Curls

Wed - OFF

Thurs (Legs)
Squat
Leg extensions
Ham curls
Calf Raises

Fri (Shoulders, Abs)
Military Presses
Lateral Raises
Shrugs
Decline situp


Working quite nicely at the mo :)

A broke clock still tells the time twice a day.

@rigmarole:

Don't you think that your program is a little bit light?

ice_mach


Beginners/Intermediate

2 day

Workout Less And Achieve More-

Part Time Beast-

Iron John: PVC and Press-Ups-

Holiday Workout Program-

The Strong SHALL Survive-

Bodyweight Exercises For Size And Strength-

Charles Staley A-B split-

The MacGyver Workout- (Good routine for when you have limited equipment)

3 day

Renaissance Body Development-

Strong Eye for the Weak Guy-

Iron John: AIT Training-

The "Secret Workout"-

Vasily's "Master of Masters" Training Program-

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!-


Perfect 10 Training-

The Art of Waterbury-

Primed For Muscle-

Hybrid Hypertrophy-

SOB Training-

The Waterbury Method-

Lift Fast, Get Big-

Triple Total Training-

Powerful Partials Program-

Custom Hypertrophy Program-

Training Economy-

Undulating Periodization Part Two-

Undulating Periodization Part Three-

Madcow variation- Intermediate Program-

Classic Football Strength Training-

New Lifter Routine-

training routine #1-

training routine #3-

Customized Volume Training-

Rest Pause Training-

The Compound Solution For Puny Arms-

GTG for Bigger Arms-

Pump Up the Volume for your Body Type-

Super Charging The 5x5 Program For Massive Strength Gains-

Charles Staley A-B split-

George State University's research on optimal hypertrophy-

Animal Mass' (Matt Reynolds) Favourite routines-

DoggCrapp Training-

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal-

The Quest for Size and Strength by Mike Robertson-

Hypertrophy Specific Training by Bryan Hancook-

4 day +

Build Muscle & Lose Fat Simultaneously?-

A Training Philosophy For Solid Mass Gain-

The Skinny-Fat Ecto Part II-

Training for Easy Hard Gainers-

Training for Easy Hard Gainers II-

Single’s Club-

The Anti-Bodybuilding Hypertrophy Program, Part II-

Quattro Dynamo-

Westside for Skinny Bastards-

Westside for Skinny Bastards II-

Undulating Periodization Part One-

training routine #6-

10 Reasons To Do The 3x3 Program For Strength Or Size-

Testosterone and Growth Hormone Workouts-

54321 Shut Up And Train!-

High Frequency Training: More Frequency Equals Faster Results-

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength-

Rotation Training For Multiple Goals-

16 Week Training Cycle! No More Confusion-

Westside for Bodybuilders by Kethnaab-

MT's Chris Mason's Hypertrophy Routine-

Advanced Trainers

The Torso Solution by Christian Thibadeau-

HSS-100: Shoulder Specialization by Christian Thibaudeau-

HSS-100: Back Specialization by Christian Thibaudeau-

Most Powerful Program Ever?The HSS-100 Program — Bodybuilding With an Edge by Christian Thibaudeau-

HSS-100: Chest Specialization by Christian Thibaudeau-

12 weeks to war-ready guns! by Christian Thibaudeau-

East European Bodybuilding by Christian Thibaudeau-

Shoulders Overhaul by Christian Thibaudeau-

Optimized Volume Training by Christian Thibaudeau-

Pendulum Bodybuilding by Christian Thibaudeau-

Bodybuilding's Next Frontier by Chad Waterbury-

Vince Gironda's 8x8 routine-

Vince Gironda's 10-8-6-15 routine-

Vince Gironda's Train 21 days rest 7 routine-

Unchartered Leg Routines to Pack on Size by Mike Mahler-

Westside for Bodybuilders (a bench specialisation program) by Joel Marion-

The Gironda System by Christian Thibadeau-

High Performance Core Training by Mike Robertson-

New Arm Size, Right Now by Charles Poliquin-

Hypertrophy Booster Shots by Chad Waterbury-

Sicilian Volume Training by Paul Contrazo-

Hamstrings times two by Charles Poliquin-

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove-

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove-

Heavy Duty GTG by Mike Mahler-

The lost art of Hamstring training by Christian Thibaudeau-

12 weeks to war-ready guns! by Christian Thibaudeau-

The Holiday Program by Alwyn Cosgrove-

Pendulum Training-

Renegade Bodybuilding-

Hardcore Bodybuilding Routine-


Strength

Powerlifting

Workout Less And Achieve More-

Five Killer Tips To Improve Your Military Press-

Rotation Training For Multiple Goals-

Rest Pause Training To Train The CNS For Super Strength-

High Frequency Training For Dramatic Strength Gains-

Pendulum Powerlifting by Christian Thibaudeau-

Vitaly Papazov. Training program-

Sergey Popov. Bench Press training program-

Boris Sheiko. CMS & MS training program #1-

Boris Sheiko. Beginners' training program #2-

Yuri Ustinov. Sheiko training test-

Tom O'Brien's 3 Lifts Training Program.-

12 week russian cycle ( Excel )-

Korte 3x3 Annual Plan Jan- July-

Korte 3x3 Annual Plan July- November-

Metal Militia Bench Routine by Sebastian Burns-

Strength-Focused Mesocycle-

Sheiko style training:

Bob Youngs Westside for beginners-

15 week to super strength by Kelly Baggett-

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat-

Powerlifting Routines-

Killer Russian Workout by Pavel Tsatsouline-

Conjugate 3x3-

Metal Militia Training Article by Sebastian Burns-

Ed Coan deadlift routine-

Sheiko Beginners program-

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.-

Bench Press Training System by Boris Sheiko-


Olympic Lifting

Russian Training-

Bulgarian Olympic Training-

Olympic Lifting Routines-

Advanced Olympic lifting program-

Calpian Weightlifting Program by Matt Foreman-

East Coast Gold Olympic Program-



Sports specific

Pendulum Training for Athletes by Christian Thibaudeau-

Bill Starr's 5x5-

SEAL's workout-

Dinosaur westside-

Bill Starrs the strongest shall survive-

Kettlebell training-

Strongman training-

Davidson College Football Program-

Training for the highschool athlete-

Undulating Periodization for athletes by Alwyn Cosgrove-

Strongman workout by Corey St.Clair-

Basketball Strength Training-

In season American Football Program-

Program for wrestlers-

6 Week Vertical Jump Program-

In season football program-

Keg and Tire training by Allen Hedrick-

21 week vertical jump program by Ferdrick Hatfield-

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr-

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau-

Informative

Muscle Fibres, Training and More by Dr. Mel Siff-

Squatting By Dr.Mel Siff-

The Gable Method by Dan John-

Shoulder Savers by Eric Cressey-

Got Training By Brijesh Patel-

Olympic Lifting 101 by Brijesh Patel-

Cracking the Rotator Cuff Conundrum by Eric Cressey-

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove-

DB Hammers training methods-

Anyone looking for the science etc behind training should go to-

Eight Keys by Dave Tate-

loads on Dual Factor training by Matt Reynolds

The High Frequency Secret by Chad Waterbury-

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau-

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro-

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro-

Iron John: What You Know Vs. What You Do by Dan John-

10 uses for a smith machine by Eric Cressey-

Advanced Dumbbell Training by Allen Hedrick-

How to strengthen rosie and her five friends by Jim Wendler-

The Triumvirate By Jim Wendler-

Transformation of a Young Athlete By Zach Even-Esh-

Exercises you've never tried-


Man with a Plan, Part 1-

Man with a Plan, Part 2-

Man with a Plan, Part 3-

Man with a Plan, Training Template-

Rope Revolution by Chad Waterbury-

The Band Man by Dave Tate-

Loading the Organism by Matthew Perryman-

Loading the Organism by Matthew Perryman-

18 tips for bullet proof knees by Mike Robertson-

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin-

Outlaw Strength and Conditioning-

10x3 for Fat Loss by Chad Waterbury-

Get Lean without dieting-

Full Body Fat Loss by Joel Marion-

Puke In Your Shoes by Marc McDougal-


WSP Part I-
WSP Part II-
WSP Part III-
WSP Part IV-

The End of Boring Cardio Workouts by Mike Mahler-

Rigmarole


My new 4 day split is

Mon (Chest, Tris)
BB Bench Press
DB Incline Bench Press
Dips
Skull Crushers

Tue (Back, Bis)
Deadlifts
Rows
Lat pull down
Curls

Wed - OFF

Thurs (Legs)
Squat
Leg extensions
Ham curls
Calf Raises

Fri (Shoulders, Abs)
Military Presses
Lateral Raises
Shrugs
Decline situp


Working quite nicely at the mo :)

this is very similar to my routine, i find it suits me well

Rigmarole


My new 4 day split is

Mon (Chest, Tris)
BB Bench Press
DB Incline Bench Press
Dips
Skull Crushers

Tue (Back, Bis)
Deadlifts
Rows
Lat pull down
Curls

Wed - OFF

Thurs (Legs)
Squat
Leg extensions
Ham curls
Calf Raises

Fri (Shoulders, Abs)
Military Presses
Lateral Raises
Shrugs
Decline situp


Working quite nicely at the mo :)

Sorry if this is a stupid question, but does that mean you only work each major muscle group once a week? Are Sat and Sun rest days too?
 
I was always under the impression that working the chest, for example, just once every 7 days wouldn't be very effective.

Imo if you train hard enough then once a week could be enough, I changed my routine a couple of months ago and only train each specific body part once a week.  Maybe the younger you are the more you will be able to train and recover but I have found that when i have trained really well on legs it is 5-6 days before they stop aching so i know 7 days is right for me, however some muscle groups do appear to repair faster I also find my tris also take a while to recover.

awesome routines, yeah enough for everyone hehe

 - Tom
SupplementReviews.com

fair play for putting that post together.
 
excellent thanks!