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Routines, Routines, and more Routines

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ice_mach

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Routines, Routines, and more Routines - 24 December 2005 11:32

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

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MrBojangles Total Posts : 1522 Reward points : 2602 Joined: 24/01/2005	RE: Definitive guide to training II - 24 December 2005 11:38 Major kudos ice_mach, this is an excellent reference point. Enough to keep everyone happy there

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 24 December 2005 11:40 Thanks mate, took bloody long though! LOL Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

perry Total Posts : 931 Reward points : 4217 Joined: 21/03/2004 Location: United Kingdom	RE: Definitive guide to training II - 24 December 2005 12:31 Many thanks for this source - it's where I got my current programme, and I have no doubt I'll come back to it when I need another programme. Members like you make MT the excellent source that it is. Thanks, mate perry's commando adventure Targets: There is only one: green lid '06

makaveli1 Total Posts : 381 Reward points : 3429 Joined: 17/12/2004	RE: Definitive guide to training II - 24 December 2005 14:29 Great post will have a read through

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 24 December 2005 14:30 Heres a new one http://www.acit-training.com Accelerated inroad training.

ihawk Total Posts : 7338 Reward points : 4336 Joined: 27/05/2003 Location: England	RE: Definitive guide to training II - 25 December 2005 14:24 have to say mate i admire the effort you put in even if we dont always agree, well done.

RagingBull

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Location: United Kingdom

RE: Definitive guide to training II - 30 December 2005 00:26

This may be a bit of a stupid question, so I'll appoligise now. Sorry.

Those "Hypertrophy" examples, are they really only effective for people who are on the road to competing ?

I just want to build up my overall size, mainly chest\shoulders [legs are good], but im not muscular really, even after well over a year or two's training [slightly interupted at times, so not consistent 2 years]. So I would say im experienced, just not much to show

Age: 27
Weight: 93Kg
Hieght 6ft
B.F - 30% ?

peanut_head Total Posts : 4678 Reward points : 5910 Joined: 20/07/2002 Location: United Kingdom	RE: Definitive guide to training II - 30 December 2005 12:56 good stuff ice

tokar

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RE: Definitive guide to training II - 30 December 2005 13:30

ORIGINAL: RagingBull

This may be a bit of a stupid question, so I'll appoligise now. Sorry.

Those "Hypertrophy" examples, are they really only effective for people who are on the road to competing ?

Not at all, plenty of good stuff there for beginners as well as advanced BBers.

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1

Massimo Total Posts : 2176 Reward points : 2384 Joined: 13/05/2005 Location: On a Doomed Airliner:-( Drinks are now 1/2Price:-)	RE: Definitive guide to training II - 30 December 2005 13:35 Great post IM. I will be adding this to my favourites folder. Perhaps you could link this thread in your sig IM. <message edited by Massimo on 31 December 2005 02:09>

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 31 December 2005 14:58 Thanks everyone for the comments! Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

jp9287 Total Posts : 373 Reward points : 3309 Joined: 03/08/2005 Location: Berkshire	RE: Definitive guide to training II - 02 January 2006 18:05 Nice one Ice Time to get my reading glasses

SCN Total Posts : 1223 Reward points : 3818 Joined: 24/01/2005	RE: Definitive guide to training II - 02 January 2006 20:14 Thumbs up for Ice Mach! An excellent resource for everyone...thanks for putting the time in mate!

LostWeekend

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Location: Nottingham, UK

RE: Definitive guide to training II - 04 January 2006 00:48

Ice, you're a star

Such a great resource - thanks for the effort in compiling it.

I got my current programme from your original post - the Dual Factor variation of Bill Starr's 5x5 and it's a real knockout.

ORIGINAL: ice_mach

loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/showthread.php?t=375215

LOL, initially I thought you'd forgotten to include it as I was looking under the Hypertrophy and Strength sections!

big49ersfan Total Posts : 1017 Reward points : 2342 Joined: 03/06/2005	RE: Definitive guide to training II - 04 January 2006 01:37 very nice post bro it is major shortcut to a lot of referance material <message edited by big49ersfan on 04 January 2006 01:50>

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 12 January 2006 12:33 CS Sloan T-nation author: http://www.t-nation.com/ALSAuthor.do?p=C.S.%20Sloan&pageNo=1 2 great looking workouts, same theorems as Chad

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 31 January 2006 16:46 CHADS NEW ROUTINE: http://www.t-nation.com/readTopic.do;jsessionid=EBD45E00139772ECE99833534B35BC2A.hydra?id=905832

THE BARBARIAN Total Posts : 2457 Reward points : 3680 Joined: 15/04/2004 Location: SCOTLAND	RE: Definitive guide to training II - 03 February 2006 15:07 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 ? Interested in creating your own social networking website using only open source software? checkout my website www.joomlaplazza.com

Resurrected Total Posts : 1138 Reward points : 2967 Joined: 20/01/2005 Location: West Midlands	RE: Definitive guide to training II - 03 February 2006 16:26 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! Moderator: ESNPRO.CO.UK

ice_mach

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RE: Definitive guide to training II - 03 February 2006 19:47

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 ?

Actually none of the routine in this thread have conflicting info they all emphasize one thing- frequency is best for hypertrophy

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 05 February 2006 14:12 IRON MAN HIT that everyone is raving about at the other forums: http://www.ironmagazineforums.com/showthread.php?t=59167 Its a good read if nothing else

THE BARBARIAN

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RE: Definitive guide to training II - 07 February 2006 23:18

yeah frequency without going to failure I seen that. Im begining to think that atleast for me higher reps in the range of 10 to 12 per set are better for hypertrophy, As i cant get any bigger or stronger training in 5x5 or 4 x 6 rep ranges with higher poundages. Im going to start focusing on 12 and 10 rep sets using weights that allow me to complete the set 1 rep before failure. I have noticed that training like that seem to work better for me, Ill just try and increase the waight i can use for 12 reps.

Interested in creating your own social networking website using only open source software? checkout my website www.joomlaplazza.com

klein Total Posts : 548 Reward points : 3321 Joined: 26/01/2006 Location: Scotland	RE: Definitive guide to training II - 23 March 2006 12:28 Top post mate. Thank you.

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 23 March 2006 16:31 thanks mate Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 23 March 2006 16:32 Ice did you get that pm??? Just wondering what you think of that football regime geared towards bodybuilders over at www.wannabebig.com

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 23 March 2006 16:36 PM? and which one mate? Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

JWR

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RE: Definitive guide to training II - 24 March 2006 19:21

I like this one :

http://www.wannabebig.com/article.php?articleid=255

And this is the football one i was telling you about mate

http://www.wannabebig.com/article.php?articleid=187

Pretty much like defrancos but geared towards bodybuilders.

Fancy a challenge mate?? Im going to bulk again now because i have got down to a bodyfat im comfortable with abs showing but not extremely low. Want to experiment with a routine ?? Just wondering lol

ice_mach

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RE: Definitive guide to training II - 24 March 2006 20:19

the first one is basically a rip of chad waterburys anti bodybuilding hypertrophy program. The second one is almost like DeFranco's, except with a running schedule put in, which DeFranco added into WS4SBII. If you really want to get into real good condition, try Renegade Bodybuilding or Fire to Fat by Coach Davies now those programs will kick your ass, I dont train for hypetrophy really anymore but I can tell you I was in good condition with those, it kicked my ass, I have never been so close to puking from a workout in my life.

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 24 March 2006 20:30 Yep im seeking hypertrophy above all else atm. <message edited by JWR on 24 March 2006 20:35>

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 24 March 2006 20:40 TBH you cant go wrong with Bill Starr 5x5 man, just lift heavy week in week out, Fazc has made a good post about this. Stick to that till you are lifting over 200kgs in SQ/DL and you'll be big I'm sure of that Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

JWR

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RE: Definitive guide to training II - 24 March 2006 21:03

Is the madcow link the correct program? The geocities Bill Starrs intermediate?

Ill list it all in my journal sorry for hijacking this thread. Ill edit this post and add some links at a later date. Or get a mod to delete this.

Basic 5x5 layout. Is this right:

5x5 Training

This type of training was popularized by Bill Starr in his book "Strongest Shall Survive." The book is out of print now, but you can find it if you look around on the web.
My first strength training routine used the 5x5 system. It works well for beginner and intermediate lifters. Advanced lifters will require more variety, will want to lift heavier weights, and will want to use cycling in their training. Thus, advanced lifters should look at my non-linear periodization routine.

The idea behind this routine is to perform 5x5 (5 sets of 5 reps) on the primary lifts (squats, deadlifts, bench, power cleans, etc). This does not include warm up sets, just working sets. Thus, there are many ways of accomplishing the 5 sets of 5. For example, consider the following sets for squat.
135xWarmup
205x5
255x5
295x5 (first working set, say around 70% of one-rep max)
315x5
335x5/2 (2sets of 5 reps at top working weight)
315x5 (one back-off set)
One can perform more or less sets at the top weight, but the scheme I've outlined is generally a good one.

The routine calls for cycling each week such that you have a light, medium and heavy workout every week. In addition you will see that I have a squatting, pushing and pulling exercise on each day, plus ab work.

Mon (heavy): squat 5x5, deadlift 5x5, bench press 5x5, abs
Wed (light): squat 5x5 (top set should be 80% of Mon weight), pull-ups or pull-downs 5x5, military presses 5x5, abs
Fri (medium): squat 5x5 (top set should be 90% of Mon weight), rowing movement 5x5, incline press 5x5, abs

The routine is simple, and has a substantial amount of volume, which can be great for working on technique

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 24 March 2006 21:58 I'd stick to the original, the madcow one is a variation, I like powercleans for conditioning. http://www.deepsquatter.com/strength/archives/manrodt4.htm http://www.bodybuilding.com/fun/jfloyd1.htm http://www.strengthcats.com/classicfootballII.htm Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

peanut_head Total Posts : 4678 Reward points : 5910 Joined: 20/07/2002 Location: United Kingdom	RE: Definitive guide to training II - 27 March 2006 20:41 cheers ice!

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 27 March 2006 20:50 no probs mate Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 31 March 2006 14:12 Another Bill Starr link: http://www.tc.umn.edu/~keen0018/strong.htm

JWR Total Posts : 2298 Reward points : 3969 Joined: 01/01/2005 Location: Southport/Liverpool	RE: Definitive guide to training II - 27 April 2006 13:15 Christian Thibadeau new program. http://www.t-nation.com/readTopic.do?id=1031781 At first glance looks pretty impressive, his physique speaks for itself. Lots of strange but effective exercises incorperated into it.

exrx Total Posts : 324 Reward points : 2892 Joined: 12/04/2006	RE: Definitive guide to training II - 30 April 2006 19:01 Whoa, nice one!

ice_mach Total Posts : 5946 Reward points : 3672 Joined: 08/08/2003 Location: Originally- London, study- Colchester, Hols- Dubai	RE: Definitive guide to training II - 19 May 2006 03:06 Updated massively Pure sexiness READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

Osagi Total Posts : 11204 Reward points : 6324 Joined: 28/10/2001	RE: Definitive guide to training II - 22 May 2006 16:01 Don't think I've ever thanked you for the work you put in producing this post ice_mach but just to say thanks again mate, I've learned a lot from the various methods and routines you have brought to my attention Osagi

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