Amazing Gains!

**DarkFalcon** · 07-17-2006, 08:37 PM

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.

grammo13 · 07-17-2006, 08:43 PM

A workout program can work forever as long as you can keep gettin stronger and progress every single week. That is why I have been using DC training for quite a while now.

**DarkFalcon** · 07-17-2006, 08:47 PM

Quote:

Originally Posted by grammo13

A workout program can work forever as long as you can keep gettin stronger and progress every single week. That is why I have been using DC training for quite a while now.

Actually that's one of the few things I haven't tried. I'm thinking it's about time.

grammo13 · 07-17-2006, 08:53 PM

Quote:

Originally Posted by DarkFalcon

Actually that's one of the few things I haven't tried. I'm thinking it's about time.

Its an excelent program, I reccomend studying the workout, diet, etc until you know every aspect....or better yet try to hire Dante or INHuman for best results from the program. I actually went into it from a modified 5x5 routine and havent been disappointed at all.

**DarkFalcon** · 07-17-2006, 09:04 PM

Quote:

Originally Posted by grammo13

Its an excelent program, I reccomend studying the workout, diet, etc until you know every aspect....or better yet try to hire Dante or INHuman for best results from the program. I actually went into it from a modified 5x5 routine and havent been disappointed at all.

Ya it's certainly intensive and detailed. I'll have to rely on my fellow brothers for knowledge cause I'm too poor to afford Dante or INHuman.

grammo13 · 07-17-2006, 09:09 PM

Quote:

Originally Posted by DarkFalcon

Ya it's certainly intensive and detailed. I'll have to rely on my fellow brothers for knowledge cause I'm too poor to afford Dante or INHuman.

lol I guess thats what the DC dungeon is for...most of the info can be found here, and what you cant find here can be found over at the other IM.

JB20 · 07-17-2006, 09:16 PM

Quote:

Originally Posted by grammo13

A workout program can work forever as long as you can keep gettin stronger and progress every single week. That is why I have been using DC training for quite a while now.

i agree as long as i can lift 5lbs heavier than the weight i used before i am on the right track

**DJSTARER** · 07-17-2006, 09:19 PM

I'm not a believer in "programs." What I do believe in is the commone principles held by all, and using the differenciating principles as stategic change-ups in YOUR program.

That is: do what you know works (based on research and experience) and use those "special" ideas and strategies (HST, Dropsets, high intensity, and speed work) to bust through your platues.

Don't forget your multi

**DarkFalcon** · 07-17-2006, 09:26 PM

Quote:

Originally Posted by DJSTARER

I'm not a believer in "programs." What I do believe in is the commone principles held by all, and using the differenciating principles as stategic change-ups in YOUR program.

That is: do what you know works (based on research and experience) and use those "special" ideas and strategies (HST, Dropsets, high intensity, and speed work) to bust through your platues.

Don't forget your multi

All very true but a good program should incorporate those principals right?

**Peaked_18** · 07-17-2006, 09:28 PM

Conjugated periodization and progressive overload has done well.

**Trick D** · 07-17-2006, 11:51 PM

Bump for 5x5 again. I really liked it myself.

Ihateeveryone · 07-18-2006, 12:48 AM

I've tried quite a few programs over the last few years - DFHT, HST, HIT, 5x5, Max-OT - you know what has given me the best gains? Volume. No set program, but I'm talking stuff like 20 sets for chest, 20+ for back, 23 for shoulders and traps, 20 for legs and 20 for arms (bis and tris combined). If you can keep the breaks to around one and a half minutes a set, thats thirty minutes of break time; I'm normally in and out of the gym in an hour and a half (including warm ups and ab work).

**Grunt76** · 07-18-2006, 01:02 AM

Incorporating slow reps of 5-6s TUT in sets of about 45-60 seconds in duration was the very best thing I've ever done. I do my heavy normal sets on compounds and then finish off with isolations doing sets of 8 reps 3 seconds up and 3 seconds down.

Best move I ever made, and I've been switching up programs and trying methods for 15 years.

TheRock · 07-18-2006, 01:02 AM

Best results

My own style of low-medium volume "Split Training" where I alternate between A and B workouts for each muscle, has resulted in the most size gains for me. I usually do 6-8 sets for major muscles, and 4 sets for muscles like biceps, calves, etc. Always forcing overload when I repeat an exercise (every 2 weeks).

BigZeke uses the A,B workout rotation thing. Check his workout log. PR's every workout.

Other Programs - Disclaimer: Comments based on personal results.

I've tried Westside, 5x5, HIT, HST, Doggcrapp, and a few others.

Westside made me stronger on the big 3 but not bigger (in fact I lost size and fullness), and was weaker on other exercises when I returned to split training.

5x5 - Overtrained, quit. Too much squatting. I now squat once every 2 weeks and am always adding metal to the bar.

HST worked very well when I was more of a newb, taking me from a flabby 165-170, to a lean 185-190. Which is why I recommend full-body HST style workouts to beginners.

DC - no comment. The cult will come after me and flame me endlessly. I have seen good before/after pics, though. I suppose it does work for some people. Not me.

HIT - Garbage.

Ihateeveryone · 07-18-2006, 01:23 AM

Quote:

Originally Posted by TheRock

Best results

My own style of low-medium volume "Split Training" where I alternate between A and B workouts for each muscle, has resulted in the most size gains for me. I usually do 6-8 sets for major muscles, and 4 sets for muscles like biceps, calves, etc. Always forcing overload when I repeat an exercise (every 2 weeks).

BigZeke uses the A,B workout rotation thing. Check his workout log. PR's every workout.

Other Programs - Disclaimer: Comments based on personal results.

I've tried Westside, 5x5, HIT, HST, Doggcrapp, and a few others.

Westside made me stronger on the big 3 but not bigger (in fact I lost size and fullness), and was weaker on other exercises when I returned to split training.

5x5 - Overtrained, quit. Too much squatting. I now squat once every 2 weeks and am always adding metal to the bar.

HST worked very well when I was more of a newb, taking me from a flabby 165-170, to a lean 185-190. Which is why I recommend full-body HST style workouts to beginners.

DC - no comment. The cult will come after me and flame me endlessly. I have seen good before/after pics, though. I suppose it does work for some people. Not me.

HIT - Garbage.

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

**DarkFalcon** · 07-18-2006, 02:22 AM

Some nice responses guys keep em coming. IHE that's great high volume works for you. I tried it for a long time and I would get results early on but my body is not designed for it and it would always lead to overtraining and burnout for me.

TheRock · 07-18-2006, 03:01 AM

Quote:

Originally Posted by Ihateeveryone

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

Some exercises like wrist curls or calf raises can be done 2-3 times a week without overtraining.

But after a brutal Deadlift workout on back day, theres no way I'll be Deadlifting again with the same intensity in 7 days time. This is why I alternate Deads (Back-A) with T-Bar Rows (Back-B). 2 weeks rest, and I'm Deading an extra 5-10lbs no problem.

I guess it depends on recovery ability. Judging by what works for you (high volume), I'd say your recovery is above average, and you could get away with deadlifting each week.

Ihateeveryone · 07-18-2006, 03:07 AM

Quote:

Originally Posted by DarkFalcon

Some nice responses guys keep em coming. IHE that's great high volume works for you. I tried it for a long time and I would get results early on but my body is not designed for it and it would always lead to overtraining and burnout for me.

I'm waiting to see what effect it has on me. If anything, the endurance work should help to improve things.

07-17-2006, 08:37 PM	#1
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Amazing Gains! 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.

07-17-2006, 09:19 PM	#8
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,903 Recipes: 0 Rep Power: 109	I'm not a believer in "programs." What I do believe in is the commone principles held by all, and using the differenciating principles as stategic change-ups in YOUR program. That is: do what you know works (based on research and experience) and use those "special" ideas and strategies (HST, Dropsets, high intensity, and speed work) to bust through your platues. Don't forget your multi __________________ 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

07-18-2006, 12:48 AM	#12
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 10	I've tried quite a few programs over the last few years - DFHT, HST, HIT, 5x5, Max-OT - you know what has given me the best gains? Volume. No set program, but I'm talking stuff like 20 sets for chest, 20+ for back, 23 for shoulders and traps, 20 for legs and 20 for arms (bis and tris combined). If you can keep the breaks to around one and a half minutes a set, thats thirty minutes of break time; I'm normally in and out of the gym in an hour and a half (including warm ups and ab work). __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

07-18-2006, 01:02 AM	#14
TheRock Pro Stature Join Date: Sep 2005 Posts: 417 Recipes: 0 Rep Power: 35	Best results My own style of low-medium volume "Split Training" where I alternate between A and B workouts for each muscle, has resulted in the most size gains for me. I usually do 6-8 sets for major muscles, and 4 sets for muscles like biceps, calves, etc. Always forcing overload when I repeat an exercise (every 2 weeks). BigZeke uses the A,B workout rotation thing. Check his workout log. PR's every workout. Other Programs - Disclaimer: Comments based on personal results. I've tried Westside, 5x5, HIT, HST, Doggcrapp, and a few others. Westside made me stronger on the big 3 but not bigger (in fact I lost size and fullness), and was weaker on other exercises when I returned to split training. 5x5 - Overtrained, quit. Too much squatting. I now squat once every 2 weeks and am always adding metal to the bar. HST worked very well when I was more of a newb, taking me from a flabby 165-170, to a lean 185-190. Which is why I recommend full-body HST style workouts to beginners. DC - no comment. The cult will come after me and flame me endlessly. I have seen good before/after pics, though. I suppose it does work for some people. Not me. HIT - Garbage. __________________ B3457 daß Scheiße

07-17-2006, 08:43 PM	#2
grammo13 Amateur Join Date: Dec 2005 Posts: 90 Recipes: 0 Rep Power: 3	A workout program can work forever as long as you can keep gettin stronger and progress every single week. That is why I have been using DC training for quite a while now.

07-17-2006, 09:28 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Conjugated periodization and progressive overload has done well.

07-18-2006, 02:22 AM	#16
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Some nice responses guys keep em coming. IHE that's great high volume works for you. I tried it for a long time and I would get results early on but my body is not designed for it and it would always lead to overtraining and burnout for me.

07-18-2006, 03:15 AM	#19
Trick D Mushroom Cloud Laying.... Join Date: May 2005 Location: Huntington West Virginia Posts: 5,159 Recipes: 0 Rep Power: 115