Can anybody recommend some training programs

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Been working toward Sipe's routine lately with good results.
 
D3x;6042744 Been working toward Sipe's routine lately with good results.[/QUOTE said:
Looks like arnolds just with alot more isolation this will definetly be my next program once i get some size on so i can chizel out my gains thanks.bro
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Quads: 12-15 reps, 12-18 sets, 6 sets maintenance
Hamstrings: 6-10 reps hinge, 10-15 reps curls, 10-16 sets, 4 sets maintenance
Chest: 8-12 reps, 12-20 sets, 8 sets maintenance
Back: 6-20 reps, 14-22 sets, 8 sets maintenance
Biceps: 8-15 reps, 14-20 sets, 4 sets maintenance
Triceps: 8-20 reps, 10-14 sets, 4 sets maintenance
Rear/Side Delts: 10-12 reps, 16-22 sets, 6 sets maintenance
Calves: 8-12 reps, 12-16 sets, 6 sets maintenance

Sets are weekly. Maintenance sets are the minimum needed to not shrink
Start at the lower end of the weekly set recommendations. When you can't increase the weights, add sets until you are at the top end of the range
When you find you're training so much that you're unable to get in a good training session, do maintenance volume for 3-4 weeks.

The ratio of work:maintenance should be 3:1 or 4:1.
That means if you do maintenance for 4 weeks, you should have done 12-16 weeks of increasing weights and volumes first
If you're burning out quicker than that, you're starting with too much volume or adding volume too quickly
Likewise if you don't need a deload after 16 weeks you're not pushing hard enough and need to increase volume more

Lay out the sets however you want. Training split is personal preference and depends on your schedule
 
German Volume Training is pretty good also depending on your goals.. it helped me to build a stronger base and strength my tendons some while I got more comfortable with the movements again without much risk of injury since alot of it is machine work, but I wouldnt use it forever..
 
D3x said:
German Volume Training is pretty good also depending on your goals.. it helped me to build a stronger base and strength my tendons some while I got more comfortable with the movements again without much risk of injury since alot of it is machine work, but I wouldnt use it forever..
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That would be good for me to coming back in ive been cuttin so its been alot if cardio so i should probably strenghen my tendons as well to be ready for heavy lifts for mass thats y i really like the isolation in arnolds blueprints for cuts
 
Ironeater93 said:
That would be good for me to coming back in ive been cuttin so its been alot if cardio so i should probably strenghen my tendons as well to be ready for heavy lifts for mass thats y i really like the isolation in arnolds blueprints for cuts
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You could also incorporate heavy holds and heavy partials to help with that also. Sipes was a big fan of those. Up to you.. just have fun with it:)
 
PHAT - best of both worlds (strength/hyper)... I personally run/have a 5 and 6 day version I created that uses a PPL format for the 6 and the normal PPLUL for the 5
 
D3x said:
You could also incorporate heavy holds and heavy partials to help with that also. Sipes was a big fan of those. Up to you.. just have fun with it:)
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Will do man i beileve arnolds have 5 sec on each motion as well on holds definetly gonna use sipes to take it to next level once i get done with arnolds blueprints
 
Phat has definitely been doing the good for a while. I tend to switch between that and 5/3/2 programs . I follow the concept but just piece them together myself based on goals at the time
 
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