1. Power Upper (Coupounds, low reps, heavy weight)
2. Power Lower (Coupounds, low reps, heavy weight)
3. Hypertrophy Chest/Arms (Higher reps, more sets)
4. Hypertrophy Shoulders/Back (Higher reps, more sets)
5. Hypertrophy Legs (Higher reps, more sets)
BB Bench Press
DB/BB Incline Press
Close Grip Pull downs
Triceps: (close grip bench, pushdowns, or extensions)
Romanian Dead lifts
BB Shoulder Press
DB Bench Press
BB Rows/DB bent over rows
Wide Grip Pull downs
Biceps: (barbell curl, preacher curl, or cable curl, DB hammer curls)
I also do hang cleans and cardio on another day of the week i choose
The best until I started powerlifting training was 5X5......then I started training pl style and have done even better.
When i'm more powerlifting focussed it becomes more like westside and but I put the dynamic days on my volume workouts.
best for me have been madcows variant of 5x5 (intermediate) and 5-3-1, both gave great size/strength.
ive only done to routines since ive been working out. the first was max ot,which is where i got all my gains,but after 3 years its wore its self out on my so ive started wannabebig 1.1 now and so far it seems awesome
The routine I use now, which is also the one I've had the best gains on, is pretty much the same thing as the very first routine Travis posted, except I have the days in different orders based on what works best for me.
When I'm bulking:
Monday: Back and Bi's
Wednesday: Chest and Tri's
Sunday: Speed/light chest and legs
Nice to see you posting here Layne. I would love to see more.
For me, the ideal is a combination of the best of the powerlifting and bodybuilding worlds. It sounds like Layne does just that.
The best gains that I have ever made were on a periodized 'power building' program where I would work specific bodyparts with a focus on one heavy compound movement each day. Similar to some concepts from DC training I generally warm up to one high intensity set with that movement. From there I would typically move on to either some lighter compound movements or complexes. The complexes would group either similar movements or in some cases opposing muscles depending on the size of the muscle group (opposing for arms, etc.) and similar for back, legs, etc.
My split was something like this for years:
Friday: Biceps / Triceps
The compound or 'focus' movements would look something like this:
Monday: Weighted Chins
Tuesday: Incline Dumbell Press
Wednesday: Squats or Sumo Deadlifts
Thursday: Power Cleans, Dumbell Military Press
Friday: Close Grip Bench or Weighted Dips, Heavy Alternating Dumbell Curls
My rep scheme would be low for the compound movements and then all of my additional work would be in the 8-10 rep range for the most part. By low rep I mean 3-5 with occasional heavier sets if I was shooting for a PR or something. Overall volume of my workouts would be 15-20 sets and I always kept my sessions within an hour. Variation is key and each workout I would usually do something a little differently; either a different grip, movement, or variation. I generally would not train on the weekends.
At times I would switch over to a four day split and add triceps to my chest (pressing) day and then do shoulders and biceps together on Friday, with Thursday as an off day. I don't think that I ever squatted and deadlifted in the same week and I would generally only do each movement once a month, with a lot of heavy leg press, lunges, etc. as my leg work.
I did change the bodypart breakdown and order when things became stale, and would generally stick with pushing muscles, pulling muscles, and lower body as my groupings. I would workout for about three months with increasing intensity and pushing for PR's until I took a week off - and generally the week off would involve a lot of cardio since I really love being in the gym.
This routine allowed me to consistently increase strength and size over a period of about four years. Gaining over 50 lbs of LBM and putting more than 150 lbs on all of my big lifts, if not more. At 17 years old I was able to deadlift 3X bodyweight, bench 2X bodyweight, and squat 2X bodyweight for 5+ reps. At the time I was 200 lbs and had a visable six pack, striations, and was quite vascular. The only supplements that I used were some occasional stimulants, protein powder, and some creatine. May have also been using 1-AD for a little while but I cannot remember if that was at 17 or 18. I would eat enormous amounts of protein and had good knowledge of proper nutrition which I think was key in avoiding overtraining. I also would never push for weights when they were not there, but if I was feeling good would always try to hit PR's (instinctive training).
I think that the biggest things to take away from this were hard work, consistency, and a well rounded program. Without the diet discpline, sleep, and relentless work in the gym there is no way that I would have achieved what I did. I still believe that for bodybuilding/hypertrophy bodypart splits are absolutely the way to go. I also like them for strength gains when utilized correctly. Once I started competing in strongman those workouts were so demanding that I had to really alter my training in order to be able to make gains on the events. Luckily I had built such a strength/muscle base that I was able to for the most part just do maintenance work. Now I am experimenting with some new programs to focus on continuing to build a balanced physique both in terms of look and performance.
I think that a part of what made my initial training so successful was that I trained very hard in the beginning and was able to take advantage of 'newbie gains'. Also had a good strength base from BMX riding when I was younger(not only the cycling but we did a lot of manual labor to build jumps and whatnot).
It is pretty hard to overtrain when you are first starting out and relatively easy to break plateaus. The biggest mistake that I have seen in newer trainees is expecting easy results or being satisfied with slow gains. That is a time when you can really push the limit as long as you have good direction on technique.
To continue the initial discussion, has anyone tried a new program as an intermediate or advanced lifter that gave them great gains?
I did some GVT for a month or so as a shock program and made some great size gains with it. Strength increases were not noticable and I became bored with the program quickly but it seemed effective as a short term 'change-up'.
5/3/1 beneficiary here. In about 10 months....
Squat 290x3 > 320x8
Bench 250x1 > 295x2, 315x1
Deadlift 405x1 > 410x9, 525x1
My best gains were on a "power bench" program in high school, I can't even remember what it was. My weightlifting coach had me do it, I had to eat 3 eggs a day and I thought it was so much, LOL. It was benching 3x a week though
I went from a 95 bench to a 160 bench in a semester
Then after fooling around with bodybuilding type stuff, I did the original WBB 1, BGB, and then I got into 5x5 and liked it a lot, then took a liking to heavy weights and discovered Westside
day 1: lower power
day 2: upper power
days 3&4: rest
day 5: lower hypertrophy
day 6: upper hypertrophy
day 7: rest
the first 2 days I'd pick an exercise for each major muscle group and do 3X3 on it. So for example
legs I would do squats 3x3, stiff legged deadlifts 3x3, then I would do leg extension & leg curl like 3 sets of 8 each and do some calf work (5-6 sets)
For upper body I did the same thing except with dumbbell presses and rows. Then I'd do some laterals, curls, and pressdowns for like 3-5 sets of 8-10
For the hypertrophy day, I'd still do my 'power' exercises but it would be like 3 sets of 10 with only like 60% of my normal 10 rep max. Something not very taxing but still allowed me some stimulation and to learn the movement better.
Then I would do the rest of the workout with more reps, less workout and about 50-75% more volume than on my 'power' days.
This was the bare bones that evolved into the power-hypertrophy training I now recommend. It's funny because I put it together before I did any reading on westside and then when i finally read about westside I was like "oh ****" because the principles were somewhat similar only their focus was powerlifting and mine was bodybuilding. So I've been able to blend them a bit more sense with really good results for both goals.
Here are pictures to illustrate. One pic is from when I was 20; the next is 22; I started this routine about 1.5 years before the 22 year old pic; I think the difference is obvious.
I was on a see-food diet. If I would see food, I'd eat it. I have been like that for some time. Recently though in an attempt to recomp I have tried cycling my carbs. After 190 I find it harder to gain quality mass. My weight has been floating between 222-226 for a good while but my strength has steadily increased despite this.
I only take glucosamine, fish oil, aminos and a multi. I also make sure I get 300g protein a day at the moment.
I have trained seriously for the last two years. Before this I had been training for 3-4 years on and off but had been treading water in terms of strength.... Meh, I didnt push myself. Now to look back, it was a joke.
My biggest gains are what i'm getting right now, and its on a program written out by Matt Rhodes about 2 years ago when I sent him a PM.
This is what he said to me. Ive been using this program for almost 2 years, and when I bulk, I make insane strength gains.
ME Squat (Close-stance Box Squat, Free Squat, Box Squat)1-5RM
DL, DL Variation to 1-3RM GM's to 3-5RM
Low Back 4x10
ME Bench (Bench, Floor Press, Incline, 2 Board) 1-3RM
4-5 Board 1-5RM
Biceps - whatever
DE Squat 6-8x2@50%, 55%, 60%
GM's or Pulls (whatever you didn't do on ME Day) 3-5RM
Leg Press 4x10
DE Bench 6-8x3@50%, 55%, 60%
Military Press 4x10
Rear Delts 4x10
Triceps - whatever
I adapt it a little for what my goals are at the time. Right now i'm training for a meet in december, so my goals are get my numbers as high as possible. Othertimes i'll bump up the reps a little more and do some more accessory stuff. I find that when i'm working with heavy singles and triples, I cant get as much accessory work done because its very taxing. If im trying to build some lean mass, I usually work around the 5 rep range, and do more sets, and more accessory stuff.
This year my squats went from ~405lbs to 535lbs with quite a bit left, Bench from 275 to 350, and deadlift 418 to 505. Bodyweight has increased about 30lbs
Great idea for a thread too. Its interesting seeing all the different types of training people do
Whatever routine you follow, mix in some negatives and static moves, but don't overdo them. Your muscles need more time to recover.
hola bola's 12 day split (3 days on, 1 off, rotating through each body part every 6 days and legs every 4)