View Poll Results: What training program do you follow?

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  • Starting Strength

    13 12.26%
  • Texas Method / Practical Programming

    6 5.66%
  • Bodypart Split

    8 7.55%
  • Westside (Powerlifting)

    13 12.26%
  • 5/3/1 (Powerlifting)

    13 12.26%
  • DC Training

    1 0.94%
  • FST-7

    0 0%
  • German Volume Training

    0 0%
  • WBB (Any of the WBB Routines)

    8 7.55%
  • P90X

    0 0%
  • Crossfit, Kettlebells

    1 0.94%
  • Baby Got Back

    7 6.60%
  • Another Program (Not Listed - Please Explain)

    11 10.38%
  • Custom Program

    25 23.58%
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Thread: What Training Program Do You Follow?

  1. #1
    Strongman Tom Mutaffis's Avatar
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    What Training Program Do You Follow?

    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
    • 5/3/1
    • Westside (Powerlifting)
    • DC Training
    • FST-7
    • German Volume Training
    • WBB
    • Baby Got Back
    • P90X
    • Crossfit
    • Another Program (please explain)
    • Custom Routine
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  2. #2
    Chubbs McGee Auburn's Avatar
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    Bastardized version of Abadjiev's (old Bulgarian weightlifting coach) philosophy.
    Last edited by Auburn; 10-29-2009 at 02:52 PM.

  3. #3
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Auburn View Post
    Bastardized version of Abadjiev's (old Bulgarian weightlifting coach) philosophy.
    Could you post up a brief summary of this program for everyone? Thanks!
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  4. #4
    THE 800 QUEST NickAus's Avatar
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    Westside, but more work in gear than they typically do.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  5. #5
    LuNa
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    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.

  6. #6
    Chubbs McGee Auburn's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    Could you post up a brief summary of this program for everyone? Thanks!
    Basically trimming down the weightlifting movements to the competition lifts and the lifts that have the most similarity in movement:

    At most 6:

    Snatch
    Power Snatch
    Clean & Jerk
    Power Clean & Jerk
    Front Squat
    Back Squat

    And, if you really wanted to, you could drop it down further to just 3:

    Snatch
    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.

  7. #7
    Senior Member bass slayer's Avatar
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    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
    age: 21

    height: 6'3

    weight: 175

    short term goal: 200

    Long term goal: Lean 225

  8. #8
    Determined jAy_Dub's Avatar
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    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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  9. #9
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by jAy_Dub View Post
    I used to do DC and absolutely loved it. Now I'm doing a 5 day/wk, high volume body part split.
    This seems to be the standard for most bodybuilders - 5 day routines with relatively high volume. I followed a similar program for years.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  10. #10
    Only happy when bulking radioheadhead's Avatar
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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
    BF%: ~12%?

    bench: 280 x 1
    squat: 370 x 1
    dead: 360 x 1

    goal: 225 @ < 10% bodyfat

  11. #11
    Moderator Off Road's Avatar
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    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.
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  12. #12
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Off Road View Post
    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.
    If you could post up the Hardgainer routine that would be great!
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  13. #13
    Moderator Off Road's Avatar
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    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.
    Last edited by Off Road; 10-29-2009 at 05:11 PM.
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  14. #14
    Senior Member 44pirate's Avatar
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    Westside BB 6yrs now.

  15. #15
    Wannabebig Member
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    SS 8 weeks in at 2 days a week. This week is my first week of 3 days.

  16. #16
    Go Bears Pete22's Avatar
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    Modified Westside template.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  17. #17
    LuNa
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    Quote Originally Posted by bass slayer View Post
    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
    Lol, i thought you were doing SS? Didnt you post a topic about it.

  18. #18
    Senior Member bass slayer's Avatar
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    Quote Originally Posted by LuNalicious View Post
    Lol, i thought you were doing SS? Didnt you post a topic about it.
    I was going to but I switched it last minute. Ive done it once already anyways when I first started.
    age: 21

    height: 6'3

    weight: 175

    short term goal: 200

    Long term goal: Lean 225

  19. #19
    Wannabebig Member shutUpAndSquat's Avatar
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    texas method. With a lot of emphasis to the posteriour chain

  20. #20
    Gamer/Lifter
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    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.
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  21. #21
    Risk10k Clifford Gillmore's Avatar
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    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.

  22. #22
    Senior Member brihead301's Avatar
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    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.....
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  23. #23
    Wannabebig Member shutUpAndSquat's Avatar
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    what is a 5/3/1? i can't find info on google

  24. #24
    Senior Member brihead301's Avatar
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    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.
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  25. #25
    Wannabebig Member noondie's Avatar
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    Baby Got Back 4 months
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