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RE: Need a routine? Read this. - Jul. 3 2003 15:33:23
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N31LOC
Posts: 1519
Joined: Mar. 13 2002
From: United Kingdom
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This is a blinding topic and a really good idea cheers Zack. Mils quicker than searching!
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RE: Need a routine? Read this. - Jul. 27 2003 18:24:39
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marko
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Joined: Jul. 27 2003
From: Gloucester United Kingdom
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from reading some of the routines above i have realised how far i have been going wrong for the past 4 years of training. if my goal is to increase both size and strength would i be better with tony starks 4 day split or the HIT system. and how does reg parks 5x5 fit in with it all? im confused!!
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RE: Need a routine? Read this. - Aug. 9 2003 7:08:47
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gwaipor
Posts: 185
Joined: Oct. 15 2002
From: Australia
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hmm...a lot of this routines are dead i think...or that I don't knwo hwo to find them
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RE: Need a routine? Read this. - Aug. 13 2003 21:32:33
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98_pound_weakling
Posts: 153
Joined: Aug. 6 2003
From: The Gym In the Basement
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Good work Zack. One of the more useful threads I seem to have found on muscletalk.
Cheers!
The Weakling
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RE: Need a routine? Read this. - Sep. 15 2003 6:24:05
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spider77
Posts: 25
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From: USA
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well done zack
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RE: Need a routine? Read this. - Oct. 30 2003 19:39:31
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IrishRunt
Posts: 261
Joined: Oct. 29 2003
From: Claremore USA
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this is an amazing post. there is so much information in it. i wish i would have found this board quicker than i did.
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RE: Need a routine? Read this. - Dec. 21 2003 7:02:31
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chigs
Posts: 20
Joined: Jan. 23 2003
From: franklin USA
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hey zach i didnt know where else to post this becasue it wouldnt let me pot a reply in the other site but its about theat bodybuilding program you posted the tate presses i saw a pick of a guy doing them on both flat and incline bench whats the difference ? whats better? which one should i do ? also whats the diff between JM presses and close grip
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RE: Need a routine? Read this. - Jan. 9 2004 19:20:04
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Burton
Posts: 154
Joined: Mar. 10 2002
From: South London
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any reason why half the links link to the default 'all forums' page rather than the specific rountines??
ozzy and scruffy's, big al's (both) etc.
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RE: Need a routine? Read this. - Jan. 9 2004 20:10:12
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Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
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I think the links to some are now out of date due to things being updated / going into archives etc. Unfortunately Zack seems not to post anymore and so can't update them.
You can still search for them though.
AL
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RE: Need a routine? Read this. - Jan. 9 2004 20:25:43
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Burton
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From: South London
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chz al
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RE: Need a routine? Read this. - Jan. 9 2004 20:44:01
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Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
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Is there a particular one you want to find but can't?
AL
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RE: Need a routine? Read this. - Jan. 9 2004 23:30:07
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Burton
Posts: 154
Joined: Mar. 10 2002
From: South London
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Yeah, a "Short Term Power and Strength Routine" by some fruity sounding bloke called Big-AL, can't say I've ever heard of him [:P]
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RE: Need a routine? Read this. - Jan. 10 2004 8:35:11
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Big-AL
Posts: 2005
Joined: Feb. 2 2002
From: Ashford, Kent.
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Lol, i can't find that one either, i tried searching "routine" in bodybuilding routines forum, subject only, archived for me as poster. It only came up with a couple, neither of which are the one you want. Sorry!
AL
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RE: Need a routine? Read this. - Mar. 28 2004 20:32:44
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firefighter5149
Posts: 69
Joined: Dec. 23 2003
From: kent England
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Why cant i access any of the tony starks routines ???
cheers
si
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RE: Need a routine? Read this. - Mar. 29 2004 15:02:55
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Skrewdriver
Posts: 3530
Joined: Dec. 23 2003
From: Essex / Surrey
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I can see three routines by Tony there - two of which I cannot access. FireFighter - you should be able to access the first one listed.....?
As for the others - maybe they've been achived or something...?? Maybe a mod could shed some light?
If I come accross a particuarly useful thread i'll keep a link to it and sometimes the saved link directs me to MT's home page (which is what happens with Tony's routines).
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RE: Need a routine? Read this. - Apr. 5 2004 16:29:50
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shere
Posts: 8
Joined: Feb. 1 2004
From: United Kingdom
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Hi, the link to the Getting Ripped revised is not working.
Any ideas?
Thanks
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RE: Need a routine? Read this. - Apr. 5 2004 19:47:18
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firefighter5149
Posts: 69
Joined: Dec. 23 2003
From: kent England
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sphere apparently most of them were lost when MT changed servers
maybe if someone has saved them they could repost them
Si
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RE: Need a routine? Read this. - Apr. 15 2004 9:03:54
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ezekiel702
Posts: 87
Joined: Apr. 15 2004
From: Reno USA
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Some of the links to routins on the first page just take me to the main muscletalk forum page, so I can't find the routines. A broken link or something?
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RE: Need a routine? Read this. - Apr. 19 2004 2:21:24
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Vortexx
Posts: 30
Joined: Apr. 4 2004
From: purmerend Netherlands
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What about HST?
HST, aimed at bodybuilders and not at powerlifters, but interestingly enough , if you look at for example Smolovs squat routine he comes up with 4 times a week squating hard, obviously he uses HST like volume management as not to overload his CNS, also 5*5 routines can be incorporated in the HST framework.
For those unfamiliar with the basic HST concept:
http://www.hypertrophy-specific.com/hst_index.html
Since HST uses only a low volume per musclegroup/workout and an average volume during a whole week , I feel one has room apply some methods to make the few sets we devote to a musclegroup, that we do them more intens
First of all, you take the basic full body 1 day on 1 day off routine from their site:
http://www.hypertrophy-specific.com/hst_II.html
Now, let's tweak that a bit:
Instead of one workout, we gonna do two workouts a day, in the morning the rawest power exercises, like squat, benchpress and in the evening still compounds but more like leg press and dumbell press.
For the icing on the cake we throw in an isolation burnout set and we carefully apply some dropsets, supersets, compound supersets (ouch!) and negatives:
Here some samples for 2 musclegroups
SAMPLE 1: CHEST
WORKOUT 1 – MORNING – DOUBLE DROPS
1 * 6 barbell press
1 * 6 barbell press double drop
1 * 8 dumbell flye double drop
WORKOUT 1 - EVENING - SUPERSETS
1 * 6 dumbell press superset 1 * 8 db flye
1 * 6 dumbell press superset 1 * 8 db flye
1 * 8 dumbell flye double drop
WORKOUT 2 – MORNING - SUPERSETS
1 * 6 barbell press superset 1 * 8 dumbell flye
1 * 6 barbell press superset 1 * 8 dumbell flye
1 * 8 dumbell flyes double drop
WORKOUT 2 - EVENING – DOUBLE DROPS
1 * 6 dumbell press
1 * 6 dumbell press double drop
1 * 8 dumbell flye double drop
WORKOUT 3 – MORNING - NEGATIVES
1 * 6 barbell press negatives
1 * 6 barbell press negatives
1 * 8 db flye double drop
WORKOUT 3 - EVENING – SUPERSETS
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 8 dumbell flye double drop
WORKOUT 4 – MORNING - COMPOUND SUPERSETS (OUCH!)
1 * 6 barbell press superset 1 * 8 dumbell press
1 * 6 barbell press superset 1 * 8 dumbell press
1 * 8 dumbell flye double drop
WORKOUT 4 - EVENING – SUPERSETS
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 6 dumbell press superset 1 * 8 dumbell flye
1 * 8 dumbell flye double drop
----------------------------------------------------------------------
SAMPLE 2: QUADS
WORKOUT 1 – MORNING – DOUBLE DROPS
1 * 6 squat
1 * 6 squat double drop
1 * 8 sissy squat or leg extension double drop
WORKOUT 1 - EVENING - SUPERSETS
1 * 6 legpress or hacksquat, superset 1 * 8 sissysquat or leg ext.
1 * 6 legpress or hacksquat, superset 1 * 8 sissysquat or leg ext.
1 * 8 sissysquat or leg extension double drop
WORKOUT 2 – MORNING - SUPERSETS
1 * 6 squat 1, superset 1 * 8 sissysquat/legext.
1 * 6 squat 1, superset 1 * 8 sissysquat/legext.
1 * 8 sissysquat/legext double drop
WORKOUT 2 - EVENING – DOUBLE DROPS
1 * 6 legpress/hacksquat
1 * 6 legpress/hacksquat double drop
1 * 8 sissysquat/legext. double drop
WORKOUT 3 – MORNING - NEGATIVES
1 * 6 squat negatives
1 * 6 squat press negatives
1 * 8 sissy squat/legext. double drop
WORKOUT 3 - EVENING – SUPERSETS
1 * 6 legpress/hacksquat, superset 1 * 8 sissy squat/legext.
1 * 6 legpress/hacksquat, superset 1 * 8 sissy squat/legext.
1 * 8 sissy squat/legext double drop
WORKOUT 4 – MORNING - COMPOUND SUPERSETS (OUCH!)
1 * 6 squat, superset 1 * 8 legpress/hacksquat
1 * 6 squat, superset 1 * 8 legpress/hacksquat
1 * 8 sissy squat/leg ext. double drop
WORKOUT 4 - EVENING – SUPERSETS
1 * 6 legpress/hacksquat,superset 1 * 8 sissy squat/legext.
1 * 6 legpress/hacksquat,superset 1 * 8 sissy squat/legext.
1 * 8 sissy squat/legext. double drop
----------------------------------------------------------------
The same principle of starting with the largest compound exercise in the morning and do the second largest compound in the evening applies
to the other muscles as well, example:
MORNING
Hamstrings
- Main compound exercise: STLD
- assistence iso exercise for supersets: leg curl
Lower back
- Main compound exercise: Deadlift
- assistence iso exercise for supersets: reverse hypers
Front delts
- Main compound exercise: Millitary press
- assistence iso exercise for supersets: fron barbell raise
EVENING
Hamstrings
- Secondary compound exercise: Glute Ham raise
- assistence iso exercise for supersets: leg curl
Lower back
- Secondary compound exercise: Goodmorning
- assistence iso exercise for supersets: reverse hypers
Front delts
- Secondary compound exercise: dumbell press
- assistence iso exercise for supersets: front barbell raise
etc.
While HST follows cycles of 8 weeks, working from 15 down to 5 reps in miniblocks of 2 weeks, you can use the above mentioned routine year round, because we use microsblocks of 4 workouts to work our way from demanding dropsets even more demanding negatives and compound supersets in the third and fourth workout after wich you start over again. this will make sure you hit considerable failure in low and high repranges.
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RE: Need a routine? Read this. - Apr. 27 2004 12:43:54
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98_pound_weakling
Posts: 153
Joined: Aug. 6 2003
From: The Gym In the Basement
Status: offline
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quote:
Originally posted by Zack
Recently there have been several posts asking for routines. In light of this, and the fact that many people dont know how to use the search, I have decided to make this thread with links to routines that have been posted. I will keep it updated.
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21305']Big-AL's Mass Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=30938']Beginner's Bulking[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=36758']Zack's "If I was a Bodybuilder" Routine (NEW!)[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21181']Two Routines & Long Term Training Cycle (by Tony Starks)[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=10809']Tony Stark's Generic Four-day Split[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21869']TonyStarks' Four-day Split for Beginners[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=39570']Powerlifter's Mass Routine[/url]
[url='http://www.muscletalk.co.uk/article-hit-training.asp']HIT Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=34181']Getting Ripped revised[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=26141']Ozzy and Scruffy's Strength Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=23372']Big-AL's Short Term Power and Strength Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=39226
']Powerlifter's Strength Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=19484']Paul Kelso's Strength Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=29511']Big-AL's Strength Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=24699']My Old Routine (functional strength, good for sports)[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=28848']Basic Westside Info (Powerlifting)[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=27700']FutureCoach's Olympic Lifting Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=34007']A Strongman Routine[/url]
[url='http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=57310'] frankies mass building routine[/url]
Enjoy. [^]
Please note that I can't post everyone's routine on this thread. These are just examples of several types of routines that have worked for many people.
SORRY ZACK,
NONE OF THESE LINKS ARE WORKING.
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