Any input....

[Protobuilder]

You're right, I was just thinking about a consolidated "squatting" post (or even a dedicated "squat" sticky). Just an idear. The squat is so damn fundamental and it's really a tough movement. And we've got lots of good videos floating around here of diff't people squatting, along w/ some decent critiques from good folks, etc., and showing the good, the bad, and the ugly could be useful. Additionally, just throwing out some of the diff't types of squat articles, etc., might be helpful if they were all in one area. Just brainstorming . . . .

 

[Cynical Simian]

I know what you mean: BiggT's advice in that thread made a huge impact on my squatting and cleared up the Oly-PL ambiguity that's present in general/"athletic" squat descriptions in SS and Arioch. The Guinness and Hatch videos should help ensure that people know what they should be doing to correctly/safely go ATF.

Regarding videos, I think it's been mentioned earlier in the thread (possibly by you) and is a great idea. I'm sure guys have links to the stuff they've uploaded to putfile saved, so it'd be a simple matter of starting a dedicated "post your videos" thread. I'd do that myself, but I don't have any videos with which to start it. So, uh, feel free to kick it off with that "critique my squat" vid you posted a while ago.

 

[fortunatesun]

Then there's Training With Dr. Squat- he a powerlifter but these articles are another presentation of the basics and the differences in style are noted and discussed. I think most strength athletes have surveyed his stuff at one time or another.

Dr. Squat

 

[Cynical Simian]

Version 3.0.

I added a few links and short descriptions for the three main programs (let me know if these seem accurate/helpful enough). I think (read: hope) it's pretty close to being finished.

This is pretty simple and general, and intended mostly to provide basic information for new people and some convenient links for the regulars.

Programs:
Disclaimer: This does not purport to be a comprehensive collection of styles of training. Rather, it reflects some of the programs that are used most often and considered well-designed and effective by the members of this board. Very generally, this means you'll find an emphasis on compound lifts, progressive resistance, and higher frequency than in the typical "bodypart X once per week" BBing split.
The hope is that eventually you'll apply the principles learned from doing "cookie-cutter" programs to your own program design. A few journals by forum members are included to show what runs of each program look like and some potential modifications.

Starr/Pendlay/Rippetoe 5x5:
The 5x5 was originally popularized by Bill Starr as a football strength program, and it and similar programs continue to be used by sports teams and competitive athletes around the world. An excellent general/foundational style of training that can be customized to fit a nearly any individual's goals and experience level.

Madcow's Site - Excellent general training resource and intro to the 5x5. Do yourself a favor and just read everything here.
Direct links to the programs for the impatient:
Mark Rippetoe's 3x5 (Beginner)
Linear/Single Factor 5x5 (Intermediate)
Periodized/Dual Factor 5x5 (Advanced)

Journals:
(see the above site for more journals/results)
Rippetoe 3x5:
GSP
Single Factor:
anotherbutters
asdfzxcv
Dual Factor:
Guinness
Jim Ouini
Examples of extended DF volume phase with AAS:
Guinness
Blut Wump

Westside Barbell (WSB):
WSB's focus is on increasing the three powerlifting competition lifts, the squat, deadlift, and bench press. In addition to being good for those interested in powerlifting or addressing a weak point in one or more of these lifts, it's very flexible and offers a mix of types of lifting with its Maximum and Dynamic Effort days.

WSB Intro and Overview
WSB Basic Template
Example 8-Week WSB Program

Journals:
Guinness

Hypertrophy Specific Training (HST):
The "Intro" link below goes into more detail, but, as the name implies, HST's primary goal is stimulating hypertrophy. It uses full-body workouts, and a cycle contains 15-,10-, and 5-rep phases.

Surprisingly, the best place for HST info is the official site...
HST Intro
Articles
Forum
FAQ
HST summary and setup, a 3rd person perspective

Journals:
Guinness
Jim Ouini


Exercises:
Starting Strength - Squat, Bench Press, Deadlift, Overhead Press, Power Clean - 20-50 pages on each, with pictures and diagrams. Best $30 you'll ever spend.

General Descriptions:
http://www.exrx.net/Lists/Directory.html

PL Forum Stickies:
Squat
Deadlift
Bench Press

Pendlay/JS Rows (same as the BB Row links on madcow's site):
http://www.elitefitness.com/forum/showthread.php?t=366601
http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&view=findpost&p=9976

What people mean when they say "Needsize Abs"

Videos:
http://www.joeskopec.com/assist.html
http://www.uwlax.edu/strengthcenter/videos/video_index.htm

Olympic Lifts:
http://www.aceathlete.com/hatch/video.htm <-- look at this for the Oly squat even if you're not interested in the other Oly lifts
http://strengthtraining.asimba.com/fitness_info/muscle_group68.html

Cardio:
Tired of "regular" cardio?
Clean Cardio
Bar Complex

Other:
Warm-Ups
Grip Training
Active Recovery

Growth:
Diet:
Most questions about diet can be answered in the Diet Forum.
For our purposes, the salient point is that caloric balance determines whether you gain or lose weight. Madcow finally wrote a diet article because so many people mistakenly give credit (or blame) to programs for changes in weight.
Online Bodyfat, BMR, etc. Calculator (shouldn't be treated as absolute truth, but most find that it's pretty accurate)
Rep Ranges:
Different Types of Hypertrophy

Further Reading:
Articles, programs, etc. to check out once you have a grasp of basic training theory (as usual, see madcow's site for that)

Article Collections:
EliteFTS
Dan John
Kelly Baggett
Strength Online Archives
Marunde-Muscle (particularly good for those interested in strongman)
Dr. Squat

Other Programs:
Joe Skopec PL Programs and Calculators (Smolov, Korte, and others - see Strength Online link above for full Korte explanation)
Eastern and Western PL Programs

"Best of the Training Board":
The War and Peace of Training threads, the original 5x5 thread. Everything you need should be on madcow's Geocities site, but it's worth a look for the discussion and Q&A about all things 5x5. - Bill Starr's 5x5
ATF Squat form will differ a bit from person to person, but in general it should look similar to this. NB BiggT's posts about the difference between Oly and PL squats and the importance of core strength. - Guinness 325x5 (video)
Discussion of the general lack of emphasis on training knowledge. - Cruising the anabolic forum with BiggT
Glenn Pendlay, Madcow, and others on goals, programs, progression, and more. - Making cookies without cutters

 

[Cynical Simian]

Bump for any more critiques/additions before I put this in a new thread and start bugging the mods about making it a sticky.

 

[anotherbutters]

Mind if I add some style and tweak the wording here and there (e.g. mentioning the different stages of the 5x5)?

Version 3.0 service pack 1
-----------------------------------------

PROGRAMS

Disclaimer: This does not purport to be a comprehensive collection of styles of training. Rather, it reflects some of the programs that are used most often and considered well-designed and effective by the members of this board. Very generally, this means you'll find an emphasis on compound lifts, progressive resistance, and higher frequency than in the typical "bodypart X once per week" BBing split.

The hope is that eventually you'll apply the principles learned from doing "cookie-cutter" programs to your own program design. A few journals by forum members are included to show what runs of each program look like and some potential modifications.

Starr/Pendlay/Rippetoe 5x5:

The 5x5 was originally popularized by Bill Starr as a football strength program, and it and similar programs continue to be used by sports teams and competitive athletes around the world. An excellent general/foundational style of training that can be customized to fit a nearly any individual's goals and experience level.

Madcow's Site - Excellent general training resource and intro to the 5x5. Do yourself a favor and just read everything here.

Direct links to different stages of the 5x5 for the impatient (beginner = fastest progress; advanced = when you need it):

Mark Rippetoe's 3x5 (Beginner)
Linear/Single Factor 5x5 (Intermediate)
Periodized/Dual Factor 5x5 (Advanced)​

Journals (see the above site for more journals/results):

Rippetoe 3x5: GSP
Single Factor: anotherbutters, asdfzxcv
Dual Factor: Guinness, Jim Ouini
Examples of extended DF volume phase with AAS: Guinness, Blut Wump​

Westside Barbell (WSB):

WSB's focus is on increasing the three powerlifting competition lifts, the squat, deadlift, and bench press. In addition to being good for those interested in powerlifting or addressing a weak point in one or more of these lifts, it's very flexible and offers a mix of types of lifting with its Maximum and Dynamic Effort days.

WSB Intro and Overview
WSB Basic Template
Example 8-Week WSB Program​

Journals: Guinness

Hypertrophy Specific Training (HST):

The "Intro" link below goes into more detail, but, as the name implies, HST's primary goal is stimulating hypertrophy. It uses full-body workouts, and a cycle contains 15, 10, and 5 rep phases.

Not surprisingly, the best place for HST info is the official site...

HST Intro
Articles
Forum
FAQ
HST summary and setup, a 3rd person perspective​

Journals: Guinness, Jim Ouini


EXERCISES

Starting Strength - Squat, Bench Press, Deadlift, Overhead Press, Power Clean - 20-50 pages on each, with pictures and diagrams. Best $30 you'll ever spend.

General Descriptions / Videos:

http://www.exrx.net/Lists/Directory.html
http://www.joeskopec.com/assist.html
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
http://www.aceathlete.com/hatch/video.htm <-- look at this for the Oly squat even if you're not interested in the other Oly lifts
http://strengthtraining.asimba.com/fitness_info/muscle_group68.html​

PL Forum Stickies:

Squat
Deadlift
Bench Press​

Pendlay/JS Rows (same as the BB Row links on madcow's site):

http://www.elitefitness.com/forum/showthread.php?t=366601
http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&view=findpost&p=9976​

Misc:

What people mean when they say "Needsize Abs"
Warm-Ups
Grip Training
Active Recovery
Different Types of Hypertrophy​

CARDIO

Tired of "regular" cardio?

Clean Cardio
Bar Complex​

DIET

Most questions about diet can be answered in the Diet Forum.

For our purposes, the salient point is that caloric balance determines whether you gain or lose weight. Madcow finally wrote a diet article because so many people mistakenly give credit (or blame) to programs for changes in weight.

Online Bodyfat, BMR, etc. Calculator (shouldn't be treated as absolute truth, but most find that it's pretty accurate)


FURTHER READING

Articles, programs, etc. to check out once you have a grasp of basic training theory (as usual, see madcow's site for that)

Article collections:

EliteFTS
Dan John
Kelly Baggett
Strength Online Archives
Marunde-Muscle (particularly good for those interested in strongman)
Dr. Squat​

Other Programs:

Joe Skopec PL Programs and Calculators (Smolov, Korte, and others - see Strength Online link above for full Korte explanation)
Eastern and Western PL Programs​

"BEST OF THE TRAINING BOARD"

• The War and Peace of Training threads, the original 5x5 thread. Everything you need should be on madcow's Geocities site, but it's worth a look for the discussion and Q&A about all things 5x5 - Bill Starr's 5x5

• ATF Squat form will differ a bit from person to person, but in general it should look similar to this. NB BiggT's posts about the difference between Oly and PL squats and the importance of core strength - Guinness 325x5 (video)

• Discussion of the general lack of emphasis on training knowledge - Cruising the anabolic forum with BiggT

• Glenn Pendlay, Madcow, and others on goals, programs, progression, and more - Making cookies without cutters

 

[Cynical Simian]

lol, nice timing (and formatting). Good call on the 5x5 clarification - if somebody's impatient, he'll also probably think he's advanced.

 

[anotherbutters]

I timed that well

I wasn't sure about some of the formatting, but I think it gives it a bit more structure and makes it easier to find your way around. It's grown into quite a monster.

I don't think we'd have to add in much more to make this a replacement for the training vault sticky. Why not go the whole hog and do that?

The barbell rows sticky ought to go too, since it's linked from the new page.

I added the 5x5 clarification because when people see 'advanced', they think 'better', but that's not the case. It's a matter of appropriateness.

 

[Quadsweeps Sister]

AnotherButters and Cynical Symian - thanks for posting up the in depth reply, I don't think anyone could ask for anything more.

I would agree the other stickies can now be removed and replaced with the one re-formatted by AB (compliments of CS) and put into its own thread.

Can we do this please Shadow?

 

[Cynical Simian]

Well, the new sticky is up, and the KILL THAT SHIT one removed (thanks, stilleto).

Like AB said, the BB Rows thread is redundant, and, unless someone wants to make a case for keeping the old Training Vault sticky, this one can probably replace it.

As for the others, I can't speak for anyone else, but I don't check the "introduce yourself" one very often, and it seems like most new members introduce themselves with a "how do I get hyooge biceps" thread anyway. But I guess it's a nice thing to have.

The "shoot the shit" thread seems a bit unnecessary. There are hardly ever any new posts in it, and the journals serve as de facto chat threads for the training forum gang anyway.