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Started By
Message
#Gainz Thread: Compilation of Programs and Styles
Posted on 5/22/17 at 4:22 pm
Posted on 5/22/17 at 4:22 pm
Think it would be cool to start a thread on different types of training and the various programs that go with them. I'll update with some programs that I am familiar with.
Bodybuilding:
Goal: To build muscle and not necessarily strength. Usually higher volume.
Sample Programs:
Max OT LINK
All Pro Beginners LINK
Fierce 5 LINK
Ice Cream Fitness 5x5 LINK
FST-7: Focuses on regular training with a special set of 7x7 on the muscle worked. FST7
German Volume Training: GVT GVT
Typical 5 day split: Age old Chest on Mondays, then each bodypart has their own day. Arm Day is encouraged. I call it Armageddon day.
Dual-factor Bodybuilding: Link to thread by lsu777 LINK
Powerlifting:
Goal: To get as strong as possible in the main lifts of Bench Press, Squat, and Deadlift. Lower volume.
Sample Programs:
Starting Strength: Good beginner program developed by Mark Rippetoe. Starting Strength Useful for beginners. Intermediate to Advanced will plateau early.
Stronglifts 5x5: Similar to Starting Strength but 5x5 sets. Decent. Stronglifts
5/3/1: Very good program for intermediate to advanced lifters. I run a similar program to this but made it more into a "powerbuilding" routine. 5/3/1 There is a "Peaking Routine" for Powerlifting.
Amazing calculator for 531 calculator / Spreadsheet for 351(powerlifting) and 531 LINK
2Suns 531 LP 5 Day LINK 4 Day LINK
Westside: Westside
Candito Programs LINK
Texas Method: LINK
Madcow 5x5: Madcow Very popular
Crosstraining:
Goal: To get a more "athletic" style build and to become "functionally" stronger. Circuit training.
Crossfit: If you do this.......DO NOT WORRY ABOUT YOUR TIMES FOR THE WODS!!!!! You need to worry about form and safety first. That is my primary gripe with Crossfit. Make sure to tell everyone that you do Crossfit as well. It's required.
Westside for Skinny Bastards LINK
Juggernaut Method: Chad Wesley Smith created this for athletes but can be used for powerlifting as well with the peak week schedule. LINK
Olympic Lifting:
Goal: to get as strong as possible in the Olympic lifts of Snatch and Clean and Jerk.
Starting Strength has some Olympic lifts. The issue with this style is that they are HIGHLY technical and you can really do some damage if done improperly. I recommend a coach if you want to pursue this.
Powerbuilding: informal term
Goal: Increase muscle size with strength routines.
Sample Programs:
DC Training: I love this program. It is HIT (High intensity training) which means that it is lower volume but HIGHLY challenging on the few sets that you do. You will get stronger on this program. The caveat is that you more than likely need a spotter or use machines. ETA ***Apparently not HIT*** DC training
GreySkull Linear Progression: Greyskull overview
lsu777's write up on GSLP. Amazing read. LINK
PH3: Hybrid workout. Created by Layne Norton. PH3
2Suns CAP3: Very intersting looking plan. LINK
Home Style plans:
Goal: Mainly used with minimum weights/equipment and focuses on circuits
P90x:
P90x
Insanity/T25:
Insanity
AthleanX
Athlean X
I'll continue to update this post as I remember or you suggest programs.
Bodybuilding:
Goal: To build muscle and not necessarily strength. Usually higher volume.
Sample Programs:
Max OT LINK
All Pro Beginners LINK
Fierce 5 LINK
Ice Cream Fitness 5x5 LINK
FST-7: Focuses on regular training with a special set of 7x7 on the muscle worked. FST7
German Volume Training: GVT GVT
Typical 5 day split: Age old Chest on Mondays, then each bodypart has their own day. Arm Day is encouraged. I call it Armageddon day.
Dual-factor Bodybuilding: Link to thread by lsu777 LINK
Powerlifting:
Goal: To get as strong as possible in the main lifts of Bench Press, Squat, and Deadlift. Lower volume.
Sample Programs:
Starting Strength: Good beginner program developed by Mark Rippetoe. Starting Strength Useful for beginners. Intermediate to Advanced will plateau early.
Stronglifts 5x5: Similar to Starting Strength but 5x5 sets. Decent. Stronglifts
5/3/1: Very good program for intermediate to advanced lifters. I run a similar program to this but made it more into a "powerbuilding" routine. 5/3/1 There is a "Peaking Routine" for Powerlifting.
Amazing calculator for 531 calculator / Spreadsheet for 351(powerlifting) and 531 LINK
2Suns 531 LP 5 Day LINK 4 Day LINK
Westside: Westside
Candito Programs LINK
Texas Method: LINK
Madcow 5x5: Madcow Very popular
Crosstraining:
Goal: To get a more "athletic" style build and to become "functionally" stronger. Circuit training.
Crossfit: If you do this.......DO NOT WORRY ABOUT YOUR TIMES FOR THE WODS!!!!! You need to worry about form and safety first. That is my primary gripe with Crossfit. Make sure to tell everyone that you do Crossfit as well. It's required.
Westside for Skinny Bastards LINK
Juggernaut Method: Chad Wesley Smith created this for athletes but can be used for powerlifting as well with the peak week schedule. LINK
Olympic Lifting:
Goal: to get as strong as possible in the Olympic lifts of Snatch and Clean and Jerk.
Starting Strength has some Olympic lifts. The issue with this style is that they are HIGHLY technical and you can really do some damage if done improperly. I recommend a coach if you want to pursue this.
Powerbuilding: informal term
Goal: Increase muscle size with strength routines.
Sample Programs:
DC Training: I love this program. It is HIT (High intensity training) which means that it is lower volume but HIGHLY challenging on the few sets that you do. You will get stronger on this program. The caveat is that you more than likely need a spotter or use machines. ETA ***Apparently not HIT*** DC training
GreySkull Linear Progression: Greyskull overview
lsu777's write up on GSLP. Amazing read. LINK
PH3: Hybrid workout. Created by Layne Norton. PH3
2Suns CAP3: Very intersting looking plan. LINK
Home Style plans:
Goal: Mainly used with minimum weights/equipment and focuses on circuits
P90x:
P90x
Insanity/T25:
Insanity
AthleanX
Athlean X
I'll continue to update this post as I remember or you suggest programs.
This post was edited on 7/18/17 at 2:10 pm
10
Posted on 5/22/17 at 5:26 pm to Hu_Flung_Pu
Powerlifting/Powerbuilding anything from Mark Bell, Dan Green, Chad Smith, Dave Tate, Jim Wendler.
Cross training has the end all be all that is know as John Welborn and anything from his Power Athlete info.
Cross training has the end all be all that is know as John Welborn and anything from his Power Athlete info.
Posted on 5/22/17 at 5:50 pm to Hu_Flung_Pu
When bulking I did 5/3/1 boring but big and got results
Posted on 5/22/17 at 6:09 pm to goldennugget
Oh yeah, I'm going to add all those when I get in front of a computer. I do a modified 5/3/1 before I knew what it was.
Posted on 5/22/17 at 7:28 pm to goldennugget
quote:
goldennugget
Posted on 5/22/17 at 8:18 pm to aVatiger
Doing a lean bulk now
Want another 15 lbs by end of summer.
Want another 15 lbs by end of summer.
Posted on 5/23/17 at 1:20 am to goldennugget
quote:
When bulking I did 5/3/1 boring but big and got results
This but it's a brutal routine if you do the 3 month challenge. I'd say 80%+ of people won't complete month 3.
Posted on 5/23/17 at 6:43 am to Hu_Flung_Pu
I guess you can say that I do Powerbulding. For my legs I do a powerlifting routine twice a week and the rest of my body I do circuit training with a lot of cardio in then middle of it. I'm in great shape right now because of this routine. Love it and it's the first time I've ever tried it.
Posted on 5/23/17 at 9:24 am to GeorgeTheGreek
I didn't do the challenge I did it at 50% of my training max which would have been the first month of the challenge. Doubt I would be able to do month 3
Posted on 5/23/17 at 9:35 am to goldennugget
I just finished the 3 month challenge with the tough route, for instance ...
5-3-1 squat
5x10 squat
5x10 Deads
5x10 leg raises
5x20-30 calves ... I threw in that part.
The double squat was brutal. I also supersetted the squat and Deads sets of 10 for time. Brutal as frick.
The 3rd month at 70% was most difficult workout I've ever done.
5-3-1 squat
5x10 squat
5x10 Deads
5x10 leg raises
5x20-30 calves ... I threw in that part.
The double squat was brutal. I also supersetted the squat and Deads sets of 10 for time. Brutal as frick.
The 3rd month at 70% was most difficult workout I've ever done.
This post was edited on 5/23/17 at 9:36 am
Posted on 5/23/17 at 11:29 am to Hu_Flung_Pu
You need to add greyskull to the list. It's hybrid strength and hypertrophy program. It's the best linear progression program and it's self periodization. Also has power building concepts as the biggest influence on Arthur were daunte trudal of D.C. Training and Dorian Yates.
Oh and daunte would kick your arse for calling D.C. Training a hit program.
Oh and daunte would kick your arse for calling D.C. Training a hit program.
Posted on 5/23/17 at 11:32 am to lsu777
If you are looking for books the putthaforkdown thread has my google drive linked in the op and it has the all of the programs listed in this thread and hundreds of others.
Also if you have not bought the 531 forever book, do so. Between that and the greyskull programs listed on my drive you have the next 5-8 years of training laid out no matter your goals.
Also if you have not bought the 531 forever book, do so. Between that and the greyskull programs listed on my drive you have the next 5-8 years of training laid out no matter your goals.
Posted on 5/23/17 at 11:56 am to lsu777
quote:
Oh and daunte would kick your arse for calling D.C. Training a hit program.
It is HIT. Not HIIT.
Posted on 5/23/17 at 11:59 am to Hu_Flung_Pu
No it's not and he hates it when people call it that. In fact I told him you posted that and he said he was going to kick the PU out of you if you did it again.
But I would agree it's similar to hit just not in the sense mentzer and Jones talked about.
But I would agree it's similar to hit just not in the sense mentzer and Jones talked about.
Posted on 5/23/17 at 12:07 pm to lsu777
I think he must not like the term but whether he likes it or not, it's based in HIT.
Posted on 5/23/17 at 12:13 pm to Hu_Flung_Pu
Kind of, it's more based on frequency vs volume and what gets you the strongest fastest. He says do rest pause with the negatives and statics because he believes it's the fastest way to gain strength.
The abbreviated workouts is because once you tear the muscle down enough for it to have to adapt to protect itself, everything else is just cutting into recover with can fatigue. He doesn't want that as he wants the most growth phases he can fit in a year, well to do that you have to work the muscle more than once a week. To recover to handle that you kust keep volume low.
Btw on my google drive I have fortitude training by dr Scott Stevenson. Scott is the #1 D.C. Trainer outside of daunte himself. I think you would really like the book. Many of the same principles of D.C. Training but little more volume and bringing up weak parts.
The abbreviated workouts is because once you tear the muscle down enough for it to have to adapt to protect itself, everything else is just cutting into recover with can fatigue. He doesn't want that as he wants the most growth phases he can fit in a year, well to do that you have to work the muscle more than once a week. To recover to handle that you kust keep volume low.
Btw on my google drive I have fortitude training by dr Scott Stevenson. Scott is the #1 D.C. Trainer outside of daunte himself. I think you would really like the book. Many of the same principles of D.C. Training but little more volume and bringing up weak parts.
Posted on 5/23/17 at 12:17 pm to lsu777
Excellent. I think I still have your links. I'll update OP
Posted on 5/23/17 at 12:20 pm to Hu_Flung_Pu
quote:
Bodybuilding:
Present
quote:
Age old Chest on Mondays
It was moved to Wednesdays because so many newbies do chest on Mondays
quote:
then each bodypart has their own day.
It'll never change
Posted on 5/24/17 at 10:50 am to Hu_Flung_Pu
Updated OP with links and additional programs
Posted on 5/30/17 at 1:29 pm to Hu_Flung_Pu
Think I'm going to run DC training on this round. Loved it the last time I did it.
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