Updated Common Training Styles

Myoblast

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Might as well add a few more in there. I posted this over at FI, the one I posted at the bb.com forums has a few dead links, and I couldn't edit them.

Basic Splits:

http://forum.bodybuilding.com/showthread.p...threadid=143006

Conjugate splits/high frequency training:

http://forum.bodybuilding.com/showthread.p...threadid=289834

HST (Hypertrophy Specific Training):

www.hypertrophy-specific.com
http://forum.bodybuilding.com/showthread.p...threadid=280813

Max-OT:

http://www.ast-ss.com/max-ot/max-ot_intro.asp

HIT (High Intensity Training):

http://www.muscletalk.co.uk/article-hit-training.asp
http://www.naturalstrength.com/research/de...p?ArticleID=207

Dogg Crapp Training (DC):

http://intensemuscle.com/showthread.php?t=724

Extreme Stretching (to go along with DC):

http://www.abcbodybuilding.com/magazine/fa...lstretching.htm
http://forum.bodybuilding.com/showthread.p...389#post2046389

Dual Factor Hypertrophy Training (DFHT)

http://forum.mesomorphosis.com/showthread.php?t=682

Westside Training:

www.westside-barbell.com
www.elitefts.com
http://www.ironaddicts.com/articles/westsidemod.htm

German Volume Training (GVT)

http://www.strengthcats.com/CP-GVT.html
http://www.bodybuilding.com/fun/luis13.htm

Tri Phase Progressive Training (TP PT):

http://www.mindandmuscle.net/content/page-249.html

Abbreviated Training:

www.hardgainer.com
http://www.bodybuilding.com/fun/shannon13.htm

Russian Training

http://forum.bodybuilding.com/showthread.p...threadid=305786
http://forum.bodybuilding.com/showthread.p...&threadid=74669

Bulgarian Training

http://www.tc.umn.edu/~keen0018/bulgar.htm
http://www.fortifiediron.net/invision/lofi...php/t13253.html

Pendulum Training
http://www.t-nation.com/findArticle.do;jse...rticle=296pend2

Undulated Periodization - Variable Repitition Training
http://www.bodybuilding.com/fun/alwyn3.htm

Enjoy.
 

SimmerSaute

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The DC link is dead. Does anyone have any other links that are working? Thanks in advance.
 

AlwayzTry'n

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In all honesty, for those of you who haven't heard of Christian Thibaudeau, he is my favorite coach of all time. His programs always seem to work wonders for me. Here are just a few of his programs that are on T-Nation that I have had a lot of success with.

Shoulders Overhaul
http://www.t-nation.com/readTopic.do;jsessionid=918FCEB33DE1321084F2EC130F4A5A37.hydra?id=469072
This program really helped my shoulder development. Now my delts are one of my best bodyparts.

Triple Threat
http://www.t-nation.com/readTopic.do;jsessionid=918FCEB33DE1321084F2EC130F4A5A37.hydra?id=459221
About to start this program for the second time. It really helped me realize my potential with deadlifts. I also got an amazing set of traps and forearms out of the program.

Optimized Volume Training
http://www.t-nation.com/readTopic.do;jsessionid=918FCEB33DE1321084F2EC130F4A5A37.hydra?id=459276
This is by far my favorite program for size and strength. I am currently using it while on a Body Recomp AAS cycle and the results are fantastic. Basically, it is a modified version of German Volume Training. The problem that the author points out with GVT is that most people actually lose strength on that program. So OVT uses heavy movements in the 5 rep range supersetted with light controllable loads with a heavy negative for 5 more reps. So every muscle group still gets 100 reps.
The author also notes later on, that using such a high-volume training strategy for the 8 week period may lead to overtraining for many people. Instead he recommends using a 3,4,5,3 approach.
On Week 1, do 3 sets of each superset.
On Week 2, do 4 sets of each superset.
On Week 3, do 5 sets of each superset.
On Week 4, do 3 sets of each superset.
You then repeat this scheme with different exercises for each bodypart.
Also, I should note that you strive to increase the starting weight of your first set each week. This is the key to gaining strength with this program. Always use heavier weights, but not at the expense of proper form.
 

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