Poll: What routine do you guys like best?

Best Routine

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    Best Routine


    Which one do you guys like the most or have experience with.

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    i like the 5x5,
    it hits all muscle groups in order of best bang for your buck,
    but i lift because I want to be strong as much as i want to be big.

    strength - hypertrophy split,

    but i would not do this WO if you were a wuss bcause you squat 3x a week.
    some people dont even squat once a month.
    (not picking on those that are injured and are not able to squat)

    Glenn Pendalays 5X5:

    Monday:

    Olympic Squats 5x5 (same weight)
    Benching 5x5 (flat, close grip or regular)(same weight)
    JS Rows 5x5 (same weight)
    Accessory (low volume triceps and abs)

    Wednesday:

    Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
    Standing Military Press 5x5 (same weight)
    Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
    Pull ups 5x5 (use weight if you need it)
    Accessory (biceps and abs)

    Friday:

    Olympic Squats 5x5 (working up each set)
    Benching 5x5 (flat or incline)(same weight)
    Rows 5x5 (same weight)
    Accessory (low volume triceps and abs)


    The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.
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    I love 5x5, i do it a bit different though

    I'll do monday
    bench 5x5
    dumbbell flye 3x10
    incline dumbbell 3x10
    squat 5x5
    leg extension 3x10
    abs 3x10

    wednesday
    bent row 5x5
    cable row 3x10
    lat pulldown 3x10
    pullovers 3x10
    hyperextension 3x10

    friday
    powerclean 5x5
    leg curl 3x10
    shoulder press 5x5
    lat raise 3x10
    shrugs 3x10
    abs 3x10

    if I'm on gear, I do this 3 days in a row, break, repeat.
    •   
       

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    For me the best routines overall have been linear periodized routines along HST principles.
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    It's not on there..But TUT
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    You should have an "Other" catagory. I take bits and pieces of rutines and combine them to make my own most of the time. Honestly I bet the majority of weight lifters do this and do not go strictly by any of these programs. Some of these programs I feel I'm missing certain bodyparts or they are not getting hit as hard as I would like them. Guess thats probably why I've never totally done any of these programs...maybe someday though who knows?
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    I like HIT style stuff myself. I used to 20 sets per when i was a kid. Now I like the hit'em and forget'em aspect of HIT type workouts.
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    HIT as well
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    Quote Originally Posted by Mulletsoldier
    It's not on there..But TUT

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    Just started trying out TUt for upper body and man is it a lot harder then it looks.
    What is you guys tempo and sets look like?
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    TUT:

    1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.

    3 sets consist of x8-10, x4-6, x2-4

    Set A
    Chest (Incline DB, dips or hammer strength)
    Back width (wide pull ups or narrow grip pulldowns - palms in)
    Shoulders (DB press, arnolds or BB military)
    Back thickness (T bar rows or narrow low cable rows)
    Tri's (Hammer grip skulls or DB seated French press)

    Set B
    Bi's (BB curls or EZ preachers)
    Quads (BB squats or leg curls and DB lunges)
    Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
    Calf's - nothing Running takes care of them just fine for my tastes.


    Some do a mon, wed, fri split with this but I like the 1 on 1 off. If I wasn't so active with cardio stuff I would stick to the 2 on 1 off with the B set first so the bi's are fresh for the isolation work. This way hits all muscles 3x every 8 days for lower volume increased frequency.

    Really like the short rest between sets as it keeps the HR elevated nicely. Some opt for longer rest and increased resistance with each set but I have not tried that yet. I like getting in and out quick so I can get to the cardio. FWIW
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    You should really give this a try LCS..It is awesome, and it truly is alot harder then you would think...This particular program was based on a 5 second negative and explosive positive routine, but in another thread I saw Bobo saying anything over 3 second negative was pointless..
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    Quote Originally Posted by Mulletsoldier
    You should really give this a try LCS..It is awesome, and it truly is alot harder then you would think...This particular program was based on a 5 second negative and explosive positive routine, but in another thread I saw Bobo saying anything over 3 second negative was pointless..

    I thought he said 4 seconds? I still go with 5-6 just to be sure.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    ..lol..Are you just stalking my posts to correct me lately BP?..Haha, it's war now.
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    Kno weigh are yew gonna fiend sumthing too korreckt mie on bruther!
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    I shalt hover e'er so ubiquitously upon each of your posts. Until such point where I feel the need to strike..
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    Quote Originally Posted by Mulletsoldier
    It's not on there..But TUT
    I have to agree..... I'm in my 2nd week, and this by far has been great.
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    HST gentleman
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    What routine would be best to follow for a 17 year old that has just started lifting again?
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    Any DCer's in here??
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    DC Training hands down
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    Guess I am all alone with max ot?
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    I'm doing push,pull,legs
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    Quote Originally Posted by bpmartyr View Post
    TUT:

    1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.

    3 sets consist of x8-10, x4-6, x2-4

    Set A
    Chest (Incline DB, dips or hammer strength)
    Back width (wide pull ups or narrow grip pulldowns - palms in)
    Shoulders (DB press, arnolds or BB military)
    Back thickness (T bar rows or narrow low cable rows)
    Tri's (Hammer grip skulls or DB seated French press)

    doing something similar to you bpmartyr....

    FULLBODY on M,W,F

    INCLINE DB (2X8reps)
    BB ROWS (2X8reps)
    CG BP (2x8reps)
    DB curls (2x8reps)
    ARNOLD SH. PRESS (2X8reps)
    FRONT SQUAT OR FULL SQUAT (2X8reps)


    i am keeping the weight the same throughout my sets , and every week i try to increase the poundage 2.5-5lbs.

    I do this same routine on M,W,F....

    so far, im loving it. In and out of the gym in <1hr. I dont rest much in between sets since i am only doing 2sets per bodypart..



    Set B
    Bi's (BB curls or EZ preachers)
    Quads (BB squats or leg curls and DB lunges)
    Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
    Calf's - nothing Running takes care of them just fine for my tastes.


    Some do a mon, wed, fri split with this but I like the 1 on 1 off. If I wasn't so active with cardio stuff I would stick to the 2 on 1 off with the B set first so the bi's are fresh for the isolation work. This way hits all muscles 3x every 8 days for lower volume increased frequency.

    Really like the short rest between sets as it keeps the HR elevated nicely. Some opt for longer rest and increased resistance with each set but I have not tried that yet. I like getting in and out quick so I can get to the cardio. FWIW

    thanks
  25. Senior Member
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    Quote Originally Posted by bpmartyr View Post
    TUT:

    1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.

    3 sets consist of x8-10, x4-6, x2-4

    Set A
    Chest (Incline DB, dips or hammer strength)
    Back width (wide pull ups or narrow grip pulldowns - palms in)
    Shoulders (DB press, arnolds or BB military)
    Back thickness (T bar rows or narrow low cable rows)
    Tri's (Hammer grip skulls or DB seated French press)

    Set B
    Bi's (BB curls or EZ preachers)
    Quads (BB squats or leg curls and DB lunges)
    Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
    Calf's - nothing Running takes care of them just fine for my tastes.


    Some do a mon, wed, fri split with this but I like the 1 on 1 off. If I wasn't so active with cardio stuff I would stick to the 2 on 1 off with the B set first so the bi's are fresh for the isolation work. This way hits all muscles 3x every 8 days for lower volume increased frequency.

    Really like the short rest between sets as it keeps the HR elevated nicely. Some opt for longer rest and increased resistance with each set but I have not tried that yet. I like getting in and out quick so I can get to the cardio. FWIW

    doing something similar to you bpmartyr....

    FULLBODY on M,W,F

    INCLINE DB (2X8reps)
    BB ROWS (2X8reps)
    CG BP (2x8reps)
    DB curls (2x8reps)
    ARNOLD SH. PRESS (2X8reps)
    FRONT SQUAT OR FULL SQUAT (2X8reps)

    i am keeping the weight the same throughout my sets , and every week i try to increase the poundage 2.5-5lbs.

    I do this same routine on M,W,F....

    so far, im loving it. In and out of the gym in <1hr. I dont rest much in between sets since i am only doing 2sets per bodypart..
  26. New Member
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    I use mainly HIT principles, hitting everything once in a 7 to 9 day period, depending on rest needs. My gains just start to diminish after a few weeks of working something more than once a week. I am still natural after all.
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    I've tried 5x5, Max-OT, among other programs. And I'm mostly through my first HST program. Overall I think HST is the best routine. I'm in the best shape (not necessarily the strongest) and feel the best on this program. I've also seen the best results from HST. Although I must say, 5x5s made me hella strong.

    :bb2:
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    Quote Originally Posted by mp85 View Post
    Guess I am all alone with max ot?
    nah bro, Max-OT is the ****.

    It amuses me that HST emphasizes there low volume per exercise effectiveness, yet you do 10 reps per set, for 2 sets. Do the math thats = 20 reps, so whats is the difference between doing 2 sets of 10 reps and 3 sets of 6-8 reps or 4 sets of 5 reps and I could go on. This just fortifies how over complicated lifting a ****ing weight has become. Ridiculous.
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    I think I may write a book on how similar these "superior the next one" lifting routines are.
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    POWER/REP RANGE/SHOCK ROUTINE gets my vote....
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    Quote Originally Posted by bpmartyr View Post
    TUT:

    1 exercise per body part, 3 sets of same weight per exercise, 60 seconds between sets. Was doing 2 on 1 off but with all the treadmill, cardio kboxing and MA training I was getting a little exhausted. Switched up to 1 on 1 off for better recovery.

    3 sets consist of x8-10, x4-6, x2-4

    Set A
    Chest (Incline DB, dips or hammer strength)
    Back width (wide pull ups or narrow grip pulldowns - palms in)
    Shoulders (DB press, arnolds or BB military)
    Back thickness (T bar rows or narrow low cable rows)
    Tri's (Hammer grip skulls or DB seated French press)

    Set B
    Bi's (BB curls or EZ preachers)
    Quads (BB squats or leg curls and DB lunges)
    Hamm's (SLDL's or leg curls - if leg curls I add hyperextensions or light good mornings for lwr back)
    Calf's - nothing Running takes care of them just fine for my tastes.
    Ive been doing something very similar to this, but yet different. This has been my routine over the last month or so.

    FULLBODY ---- 3X A WEEK (mon, wed, fri)

    MON

    - DB INCL PRESS (3X6..same weight)
    - BB ROW (3x6...same weight)
    - CG bench press ( 3x6...same weight)
    - INCL DB curls (3x6...same weight)
    - FULL SQUAT ( 3X5...same weight)
    - ARNOLD PRESS ( 3X8...same weight)

    WED - REPEAT
    FRI - REPEAT


    NEXT MON - REPEAT (but add anywhere from 2lbs - 5lbs on each exercise, depending on which one it is)

    I have seen some incredible gains so far.

    For instance, i did the exact routine for a month....in a few weeks, i may opt for front squats for legs, dips for tris..preacher curls for bis....etc......just to change it up....so far so good ...

    thanks
  32. Senior Member
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    my lifting is similiar to westside methodology. both Dual and 3 factor theories influence my programs i set up.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Quote Originally Posted by SteelEntity View Post
    nah bro, Max-OT is the ****.

    It amuses me that HST emphasizes there low volume per exercise effectiveness, yet you do 10 reps per set, for 2 sets. Do the math thats = 20 reps, so whats is the difference between doing 2 sets of 10 reps and 3 sets of 6-8 reps or 4 sets of 5 reps and I could go on. This just fortifies how over complicated lifting a ****ing weight has become. Ridiculous.
    When looking at strength the rep range and number of sets to reach the volume is critical.

    Prelipin Charts anyone?

    In the 1970's A.S. Prilepin found a set of guidelines for how elite Olympic weightlifters trained to develop maximum strength. The results of his study are below.
    Intensity Rep range per set Optimal total reps Total reps range

    <70% 3-6 24 18-30

    70-79% 3-6 18 12-24

    80-89% 2-4 15 10-20

    90%+ 1-2 7 4-10
    This table says that if you are using a weight that is 80% of your one-rep max, then you should perform sets of 2-4 reps each. Furthermore, to elicit a positive training response, the total number of reps performed should be greater than 10 but less than 20, with the optimal number of reps being around 15. So, good choices would be 80%x3/5 (5 sets of 3 reps at 80%), or 80%x4/4, or 80%x2/8.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Quote Originally Posted by SureShot View Post
    DC Training hands down
    DC training FTW!

    x3
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    HIT. Full body MWF and I switch up each day with low rep/ high weight,(5-6) high rep/low weight(10-12), and pyramid(12, 10, 8, 6) for a 1 week cycle, then start over.
    At the end of the cycle, I start adding weight again. Strength has come great, a lot of people hate squats every workout, I used to, I'm 40 and love them now, just not always my back the day after!
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    I like 1/6/1/6/12
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    Quote Originally Posted by SteelEntity View Post
    I think I may write a book on how similar these "superior the next one" lifting routines are.
    I must say I have read this a few times but don't understand the "superior the next one" part means, can you explain for me please?

    @all

    I think the replies should be accompanied by pics So you can say 5x5 did this!!! etc

    Much Love,

    Neoborn
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    Quote Originally Posted by neoborn View Post
    I must say I have read this a few times but don't understand the "superior the next one" part means, can you explain for me please?

    @all

    I think the replies should be accompanied by pics So you can say 5x5 did this!!! etc

    Much Love,

    Neoborn

    Ah well I made a typo, suppose to be "superior to the next one" All I mean is that all routines claim to be superior to others. Most of the people who are truly dedicated to a routine have never tried many others so who are they to comment.
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    Thanks man, how long would you guys say is a good amount of time to judge a routine for testing purposes?

    Amor Est Vitae Essentia,

    Neoborn
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    Quote Originally Posted by neoborn View Post
    Thanks man, how long would you guys say is a good amount of time to judge a routine for testing purposes?

    Amor Est Vitae Essentia,

    Neoborn
    12 weeks imo
  

  
 

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