Another thread just to get this section breathing a bit.
Mine would have to be the Madcow variation of 5x5. Increased my squat 3-5rm by about 90 pounds for reps and I gained about 10 pounds of primarily lean mass in the process.
The routine I have made the best gains on was:
Incline Dumbell Press
Everything was 5x5 except calf raise and deadlift which were 3x5.
6'2 - 105kg (231lb)
bastardized version of westside. I've put 80 lbs on my squat in 3-4 months.
H: 5'7" W:185
Goals: 495 -315 -585
“Persistence Persistence.” - Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
Did really well both times I did GVT, especially my sophmore year of collge. Both times did this over winter break where al I basically did was eat and lift. Put on decent size and got me ready to add strength in the spring.
Same one I've been doing since I got my rack in late 2007:
Bench 5x5 or 5x3
Deadlift 5x5 or 5x3 and weighted pull-ups 3x5
Shoulder press 5x5
ATG Squat 5x5
Whatever for arms
I do accessory work or isolated stuff on certain days based on how I feel.
Last edited by berfles; 01-02-2011 at 12:54 PM.
22 - 5'10@236lbs!
Bench - 325 (old)
Squat - 455x2 (old)
Deadlift - 500(old)
Total: 1280lbs 100% raw
The key to my exercise program is this one simple truth: I hate my body.
Westside. Took me a few month's to figure it out and learn my body but once I did the gains were amazing.
5/3/1 by far for me.. although madcow 5x5 gave me great gains in 2007 when i was new to the iron game
I would say either WSB or 5/3/1
Wendler's 5/3/1: PR's
Overhead Press - 125x8(158)
Deadlift - 320x8(405)
Bench Press - 200x11(273)
Squat - 240x10(320)