Texas Method / Practical Programming
German Volume Training
WBB (Any of the WBB Routines)
Baby Got Back
Another Program (Not Listed - Please Explain)
With all of the different training routines it can be a bit confusing when it comes time to change your workout program. Since having a good split/program can be vital to success in the gym I wanted to see what some of the people here are currently following?
Here is a list of some common options:
- Starting Strength
- Texas Method / Practical Programming
- Bodypart Split
- Westside (Powerlifting)
- DC Training
- German Volume Training
- Baby Got Back
- Another Program (please explain)
- Custom Routine
Bastardized version of Abadjiev's (old Bulgarian weightlifting coach) philosophy.
Last edited by Auburn; 10-29-2009 at 02:52 PM.
Westside, but more work in gear than they typically do.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
This will be my last day of SS, eventhough i have been following a slighlty different version since i wa cutting. As of Monday i will start 5/3/1.
At most 6:
Clean & Jerk
Power Clean & Jerk
And, if you really wanted to, you could drop it down further to just 3:
Clean & Jerk
Front Squats (if you've got anything left)
This is assuming you have no injuries to impair the lifts. If you do, then pulls/presses and other things could be utilized.
Rep/sets, it's all singles for the competition and power lifts, singles or doubles for squats.
Total volume and tonnage is going to depend on individualized recovery ability. 2-3 sessions per day 6-7 days per week would be more in line with traditional Bulgarian approaches, but for people with less time and less circulating levels of anabolic hormones, you can use the same principles and cut back.
I do 3 days per week working up to a heavy single in the competition lifts, then do some back off reps at lighter weight. Total volume isn't that high, usually <12 total reps for snatch and <8 total reps for clean & jerk. Squats are more of an afterthought, just whatever feels good for the day, but usually less than 5 total reps.
2-3 light days per week, usually hanging around 80%, with a small reduction in the total amount of reps.
If this is helpful, I can't take credit for any of it. It's almost entirely based off of programs designed by Mike Burgener, Greg Everett, and some other influences.
Last edited by Auburn; 10-29-2009 at 03:23 PM.
Wanna be big Origional Routine. Im afraid its not enough volume, but im going to stick with it until I stop making gains and see were Im at
short term goal: 200
Long term goal: Lean 225
I used to do DC and absolutely loved it. Now I'm doing a 5 day/wk, high volume body part split.
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just started WBB 1.1, and it is kicking my @$$. leg day is brutal, I'm glad I started it because it made me realize how complacent I had become with my lower body workouts.
previously I was doing a push/pull/ legs routine which seems to be my fallback when I'm not on a strict routine.
Last edited by radioheadhead; 10-29-2009 at 04:08 PM.
Height: 6' weight:197
bench: 280 x 1
squat: 370 x 1
dead: 360 x 1
goal: 225 @ < 10% bodyfat
I am currently using 5/3/1, but the bulk of my training has been with Hardgainer style routines ( not an option in the poll). If anybody would like an explanation of Hardgainer training, I'd be glad to post something about it.
Hardgainer style training...
Hardgainer training is based on old style training that worked for the old timers before the invention of steroids and modern supplements. It is based on the premise that somebody with average genetics will have to train differently from those with superior genetics. In order for somebody with average genetics to make good gains they will have to focus their efforts on the big multi-joint movements like squats, deads, and bench press. They will also have to make recovery a key component in their training week. Because of this, the workouts are abreviated and the focus is on effort.
The most important part of Hardgainer training is the idea of cycles. In a cycle, a lifter will take several weeks (8-12) to work up to a PR in their lifts. After that they will back off the heavy weights to about 80%, and then they take 4-8 weeks to build back up to the previous PR, and finally spend a few weeks trying to excede those PRs.
A typical Hardgainer routine will consist of two full-body workouts done two days a week. For a beginner, these workouts will be identical to get good at them and make the fastest progress, something like:
Mon & Thur
As you advance in strength, your recovery ability [while increasing] will not keep up with the demands you are placing on it. The lifter will then have to split his workout into something like this:
You can see that the lifter is still only working out twice a week but is only hitting the lifts once per week. The workouts are still full body workouts. This allows for greater recovery between lifts. This is just a brief look at Hardgainer training and it is more complex than I can put into a single post. But that's the main points anyways.
SS 8 weeks in at 2 days a week. This week is my first week of 3 days.
Modified Westside template.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
texas method. With a lot of emphasis to the posteriour chain
My own program.
I squat, bench, deadlift.
Each day after I've done my squat, deadlift, or bench I incorporate other lifts to assist those lifts. Limting my excessive to 3.
"It is the soldier, not the reporter who has given us the freedom of the press.
"It is the soldier, not the poet, who has given us the freedom of speech.
"It is the soldier, not the campus organizer, who gives us the freedom to demonstrate.
"It is the soldier who salutes the flag, who serves beneath the flag, and whose coffin is draped by the flag, who allows the protester to burn the flag."
I think I'm following a west-side template, I'm definately no expert on the matter! There is ALOT of mis-information about what conjugated periodization is all about, and even more people that claim to know everything about it.
I would like to see if anyone follows Mentzer's HIIT principles, and to what degree of success.
I'm a 5/3/1 guy myself. I do kind of a bodybuilding version of it though. The "5/3/1" is for my main lift each day, which is basically meant to get that lift stronger over time. The assistance lifts I do are all the bodybuilding part of it - high volume, supersets, short rest times, an isolation or two at the end of each workout.....
what is a 5/3/1? i can't find info on google
It's a program designed by Jim Wendler. You should be able to find a lot of info on it if you put his name into the search along with 5/3/1.
Baby Got Back 4 months
Washed-up meat head