What Training Program Do You Follow?

Madcow 5x5 and i added some additional accessory work on each day.

5/3/1 as written.

I've found that 5x5 is the best way for me to work towards building up the strength I want. After the main 5x5 heavy stuff for the day I've found it very important to do accessory stuff 3x8. Starr and BGB both gave me this idea.

BGB....their is no other.

BGB. With extra bench work on hamstring dominant day

BGB!! May start 5/3/1 soon

30 lbs in 30 days bench routine, double helping of squats and deads, a little aesthetic work and cardio here and there.

I was doing SS for the last 6 months. Gains stopped so I switched up my diet(eating for target body weight WWB article) and switched the routine SS 3x8 instead of 3x5. See where it takes me.

Originally Posted by Off Road

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
Squats 1x20
SLDL 1x6
Bench 2x6
Rows 2x6
Press 2x6
Curls 2x6

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:

Mon.
Squats 1x20
Bench 2x6
Rows 2x6

Thur.
Deadlift 1x6
Press 2x6
Curls 2x6

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.

This. I've been doing it for about 8 weeks and I've reached stats I've never really thought I could accomplish at my status (my sig. is old, shut up, haha). I'm 15 years old and max out my deadlift with good form at 240 lbs. I've yet attempted what I can max with, but I'm currently squatting 150 lbs for 20 reps. It's a great routine, and a perfect beginning routine. I'm really starting to see a "foundation" building.

Originally Posted by T2ThaJoyal

This. I've been doing it for about 8 weeks and I've reached stats I've never really thought I could accomplish at my status (my sig. is old, shut up, haha). I'm 15 years old and max out my deadlift with good form at 240 lbs. I've yet attempted what I can max with, but I'm currently squatting 150 lbs for 20 reps. It's a great routine, and a perfect beginning routine. I'm really starting to see a "foundation" building.

Great progress!!! You are squatting your old PR for 20 reps...Wow! Glad you liked the routine.

i was in program your self thin for weight loss programs, because i don't want cardio for fat burning....

Originally Posted by Off Road

Great progress!!! You are squatting your old PR for 20 reps...Wow! Glad you liked the routine.

Thanks, it is working really well.

My vote was for "Another program" as I've always been able to design my own programs and get results for myself and others in my area. However I've started studying and applying a lot more Westside Barbell this past year.

Custom program right now. Principles from different influences can be seen in it. I have 2 upper and 2 lower body days. Try to hit a big lift on one of them and focus more on speed the other day. Primary goals are to improve the bench squat and dead, but I haven't been planning things out too much. Focus is on getting stronger on those main movements each time out, and then I do assistance as I feel.

5/3/1

I just finished the hard part of my first cycle and I'm on to the backoff week. Since I'm still a newb, I think I'll be doing this for about a year or so.

5/3/1 for the 3 staple power-lifts the second lighter variation and periodic event training for strongman where I would do the opposite volume corresponding to my 5/3/1 work: meaning deload week for my power-lifts is Max effort week for my Strongman so I don't over do one or the other and they both work in hand. Quick Example :

Strongman
w1 light events/conditioning* recovery phase for last weeks strongman
w2 M/E Reps/Distance
w3 light events/conditioning* recovery phase for this weeks powerlifting
w4 M/E Heavy Events for setting some pr's.

Basically with you can stay conditioned using strongman twice a week lightly not to kill your muscles for the 5/3/1 but can squeeze in some M/E work once a month in to. Now some people argue why not try to do 5/3/1 for strongman events, but I feel there are so many you can't make it work enough to stay versatile. On this template you can plug in any assortment of medleys with an idea of how hard you should be pushing it.


btw Tom I would like your opinion on this

I follow my own program, with a little bit taken from other powerlifting routines.

BGB, but bench 2x a week instead of just once. Also do 20 rep squats as my quad accessory on my hamstring dom, quad accessory day.

-done bgb for about 2 years now, probably my favorite program i've ever done.

For about a year now I've been doing Westside style PL. But about 4 weeks ago I started WBB's "Up Your Bench 30lbs in 30 days". And even though I broke the rules and didn't follow it exactly (my elbows can't take much direct tricep work - pushdowns, skull crushers, etc.), I still added about 30lbs to my bench.

I've got a PL meet in December but after that I'm itching to try BGB or 5/3/1.

I do a combo of Westside and 5/3/1.

5/3/1 for bench and deadlifts, my own 5x5/3x5/5x3 for squats and shoulder presses.

My own. I hit specific muscle groups a certain day of the week, but beyond that I usually don't decide on what I'm on my way to the gym. I usually rotate lifts around so every week is slightly different, and sometimes I gauge what lifts I'm going to do based on how certain muscles feel and what I've already done earlier in the week.

Everybody responds to training differently, I don't believe in strictly following template programs. Do whatever works best for you, overtime you'll learn what your body can handle.

Currently doing Texas Method but am going to switch to 5/3/1... That hardgainer routine Off Road posted looks freaking awesome though.

I'm about to start working as a builders labourer full time during Australian Summer (Temps around 85-100F) so I figure I'll try pick a routine that let's me make slow steady gains.

Squats
Bench Presses
DB Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
DB Curls

M W F

Originally Posted by jerryb75

Squats
Bench Presses
DB Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
DB Curls

M W F

That's a nice "old school" workout. What sets/reps are you using?