Amazing Gains! - Page 2

AYung · 08-22-2006, 07:58 PM

Max-OT is really the only program I have followed strictly, and it has given me a lot of strength gains.

caferacer · 08-27-2006, 12:31 PM

I'm on the low-rep-heavy-weight-eat-a-crapload program.

It's worked well so far :P.

Psychoholic · 08-28-2006, 02:25 AM

So far I am doing well with a 'modified doggcrapp' thing. I do the same workout about every other time I do that particular body part and so far I have hit a new PB (other than wednesday) every time I've been to the gym in the last 3 weeks. I've really been enjoying it.

**BigZeke** · 08-28-2006, 06:05 PM

Quote:

Originally Posted by Ihateeveryone

A and B sounds interesting. May have to look into it when volume starts to stagnate or overtraining occurs.

I love the A/B split, much better than 5day once a week split, or fullbody workouts (IMO). Recovery ability is a big thing. Some days you have to alter workouts if you're planning on going for a big lift later on. I.E. I will have to go lighter on hams when I do legs on Wednesday if I want to pull from the floor on Saturday. And right now my Tris are still sore, so I'm not expecting a whole lot from today's workout.

And

to TheRock for his friendly words

Ihateeveryone · 08-28-2006, 11:42 PM

Quote:

Originally Posted by BigZeke

I love the A/B split, much better than 5day once a week split, or fullbody workouts (IMO). Recovery ability is a big thing. Some days you have to alter workouts if you're planning on going for a big lift later on. I.E. I will have to go lighter on hams when I do legs on Wednesday if I want to pull from the floor on Saturday. And right now my Tris are still sore, so I'm not expecting a whole lot from today's workout.

And

to TheRock for his friendly words

My A/B is different at the moment. I'm looking more at a 5 day split, with differing movements for day A and day B. I'd do it the other way, but I have to figure out a way of fitting it all into a 5 day schedule, because I work weekends.

**BigZeke** · 08-29-2006, 07:05 AM

Quote:

Originally Posted by Ihateeveryone

My A/B is different at the moment. I'm looking more at a 5 day split, with differing movements for day A and day B. I'd do it the other way, but I have to figure out a way of fitting it all into a 5 day schedule, because I work weekends.

I've got everything in a 5 day split.

Day 1: Chest/Shoulders/Triceps A
Day 2: Back/Rear Delts/Bis A
Day 3: Legs
Day 4: Chest/Shoulders/Triceps B
Day 5: Back/Rear Delts/Bis B

I just have an off day thrown inbetween 3 and 4, so in essence it's a 6 day. It really depends on your recovery ability. I put that rest day there so I could have more time inbetween hamstring work and deadlifting.

Ihateeveryone · 08-29-2006, 01:06 PM

Quote:

Originally Posted by BigZeke

I've got everything in a 5 day split.

Day 1: Chest/Shoulders/Triceps A
Day 2: Back/Rear Delts/Bis A
Day 3: Legs
Day 4: Chest/Shoulders/Triceps B
Day 5: Back/Rear Delts/Bis B

I just have an off day thrown inbetween 3 and 4, so in essence it's a 6 day. It really depends on your recovery ability. I put that rest day there so I could have more time inbetween hamstring work and deadlifting.

Looks fair enough. But I have no way of training weekends at all, so unless it became a rotating split I may find myself needing more recovery time than normal. Worth tinkering with though, for sure.

wildman1717 · 08-30-2006, 01:53 AM

I don't follow any set routine, I'm not a big fan of them. I work each muscle approx. twice a week. The most consitant thing I do is change intensity. I listen to my body and that has worked well for me so far. I think set routines are good at the start but everybody is different and have to change to adjust to their ability.

A_N_91 · 08-30-2006, 04:26 AM

Quote:

Originally Posted by wildman1717

I don't follow any set routine, I'm not a big fan of them. I work each muscle approx. twice a week. The most consitant thing I do is change intensity. I listen to my body and that has worked well for me so far. I think set routines are good at the start but everybody is different and have to change to adjust to their ability.

i did that too but when doing high volume, you forget the weights/sets

kethnaab · 10-31-2006, 06:55 PM

I've gotten excellent results from variations of the following programs:

1) WS4BB - Westside for bodybuilders, a program I posted about recently
2) HST - my own variation, I ended up getting GREAT strength gains, and the mass followed (as it always does when you eat properly and include enough volume)
3) DC-ish = this was a variation of the old-school DC training methods, back when Dante was publishing Hardcore Muscle
4) A/B - someone alluded to this earlier, I have always gotten good gains from this style of program

In the end, however, the focus of each of these programs was consistent progressive overload. Add weight to the bar or reps to the volume every single week and have at it. If it stopped working, change exercises. If that didn't work, then deload, lather, rinse, repeat.

**bigDman** · 10-31-2006, 06:59 PM

Westside style routines and The routine from Eric Cressey's Ultimate Offseason Training Manuel Routine

ja_ke · 10-31-2006, 11:25 PM

the best plan i have ever followed gains wise was the critical bench program. my brother had it so i changed it to my weights and yeah it worked really good for me.

**Ikaika** · 11-06-2006, 06:40 AM

Thus far, 3 programs really stand out as having worked well for me, all in different situations.

1. Max-OT. This one has consistently helped me gain both strength and size for quite a while now.

2. SHSHT. A great 2 or 4 month break from Max-OT. Outstanding strength gain in phase 2 and size gain in phase 1.

3. A program i got out of Arnold's Modern Encyclopedia. 3-day split, 4 sets of 8-12 per exercise. Pretty high volume, but throw a month of this in after 2 months of Max-OT and get ready to explode.

**DJSTARER** · 11-06-2006, 03:13 PM

utkn2me · 11-06-2006, 03:54 PM

The last changi i made was in my lifting tempo. Now i am torn between 5x5 or DC. I need to do a little more reading and studing before i dicide.

2 HUGE · 09-06-2007, 11:19 PM

Quote:

Originally Posted by DarkFalcon

What program has given you the best gains since you started lifting? Nothing works forever but has there been one program you followed or designed yourself that has given you the greatest gains? For me I had the most size and strength gains following a slightly modified 5x5.

you know, honestly, the programs I make for myself have given me the best gains. Ive only been bodybuilding for 2 years. 2 years of serious bodybuilding (routine, diet, research) and in those two years Ive found what works for me and I just base routines off that principle. Anyways heres the routine Ive been doing lately, which has produced very good gains and still is producing

Chest/Arms
Back/Shoulders
Legs/Core

If anyone's interested in the routine, just let me know

**Ikaika** · 09-06-2007, 11:30 PM

Reading over this makes me really glad that DJSTARER doesn't say "don't forget your multi" at the end of every post anymore...that used to tilt me so bad...

danman77220 · 09-07-2007, 02:46 AM

My best size and strength gains have been made on a modified 5x5 as well. I did that for about 6 months with constant progression and I'm doing it again now.

**DarkFalcon** · 09-07-2007, 03:20 AM

Quote:

Originally Posted by danman77220

My best size and str

08-22-2006, 07:58 PM	#31
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,266 Recipes: 0 Rep Power: 37	Max-OT is really the only program I have followed strictly, and it has given me a lot of strength gains. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

08-27-2006, 12:31 PM	#32
caferacer Amateur Join Date: Jan 2006 Location: Virginia Posts: 54 Recipes: 0 Rep Power: 3	I'm on the low-rep-heavy-weight-eat-a-crapload program. It's worked well so far :P. __________________ B 315X1 S 365X5 D 335X5 On the road to a ripped 220lbs.

08-28-2006, 02:25 AM	#33
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 525 Recipes: 0 Rep Power: 18	So far I am doing well with a 'modified doggcrapp' thing. I do the same workout about every other time I do that particular body part and so far I have hit a new PB (other than wednesday) every time I've been to the gym in the last 3 weeks. I've really been enjoying it. __________________ My IMPC Log: http://www.ironmass.com/impc-trainin...-2007-log.html

10-31-2006, 06:59 PM	#41
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,547 Recipes: 0 Rep Power: 182	Westside style routines and The routine from Eric Cressey's Ultimate Offseason Training Manuel Routine __________________ COME CHECK OUT MY JOURNAL

11-06-2006, 06:40 AM	#43
Ikaika shippin dem stacks Join Date: Jul 2005 Location: San Diego, CA Posts: 3,649 Recipes: 0 Rep Power: 207	Thus far, 3 programs really stand out as having worked well for me, all in different situations. 1. Max-OT. This one has consistently helped me gain both strength and size for quite a while now. 2. SHSHT. A great 2 or 4 month break from Max-OT. Outstanding strength gain in phase 2 and size gain in phase 1. 3. A program i got out of Arnold's Modern Encyclopedia. 3-day split, 4 sets of 8-12 per exercise. Pretty high volume, but throw a month of this in after 2 months of Max-OT and get ready to explode. __________________ No supplement can make up for the lack of a strong work ethic.

08-30-2006, 01:53 AM	#38
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 3	I don't follow any set routine, I'm not a big fan of them. I work each muscle approx. twice a week. The most consitant thing I do is change intensity. I listen to my body and that has worked well for me so far. I think set routines are good at the start but everybody is different and have to change to adjust to their ability.

10-31-2006, 06:55 PM	#40
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	I've gotten excellent results from variations of the following programs: 1) WS4BB - Westside for bodybuilders, a program I posted about recently 2) HST - my own variation, I ended up getting GREAT strength gains, and the mass followed (as it always does when you eat properly and include enough volume) 3) DC-ish = this was a variation of the old-school DC training methods, back when Dante was publishing Hardcore Muscle 4) A/B - someone alluded to this earlier, I have always gotten good gains from this style of program In the end, however, the focus of each of these programs was consistent progressive overload. Add weight to the bar or reps to the volume every single week and have at it. If it stopped working, change exercises. If that didn't work, then deload, lather, rinse, repeat.

10-31-2006, 11:25 PM	#42
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 207 Recipes: 0 Rep Power: 7	the best plan i have ever followed gains wise was the critical bench program. my brother had it so i changed it to my weights and yeah it worked really good for me.

11-06-2006, 03:13 PM	#44
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,896 Recipes: 0 Rep Power: 108	WSB __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

11-06-2006, 03:54 PM	#45
utkn2me Pro Stature Join Date: Sep 2005 Posts: 104 Recipes: 0 Rep Power: 39	The last changi i made was in my lifting tempo. Now i am torn between 5x5 or DC. I need to do a little more reading and studing before i dicide.

09-06-2007, 11:30 PM	#47
Ikaika shippin dem stacks Join Date: Jul 2005 Location: San Diego, CA Posts: 3,649 Recipes: 0 Rep Power: 207	Re: Amazing Gains! Reading over this makes me really glad that DJSTARER doesn't say "don't forget your multi" at the end of every post anymore...that used to tilt me so bad... __________________ No supplement can make up for the lack of a strong work ethic.

09-07-2007, 02:46 AM	#48
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,009 Recipes: 1 Rep Power: 50	Re: Amazing Gains! My best size and strength gains have been made on a modified 5x5 as well. I did that for about 6 months with constant progression and I'm doing it again now. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: 240 S: 315+ D: 305+ Goals for graduation B: 275 S: 365 D: 365 Pullups: BW+25x5 Status: Becoming a beast My Training Log