List Your Training Methods!

[louden_swain]

Hey guys and gals,

Several people on here are following different programs. For example, we have people on 5 x 5, westside, strongman/strongwoman, doggcrapp, volume, and etc. If you would please announce the system you are following. Why are you following this system?

For now, I am using DC training. To me, this style of training makes too much sense, plus I am confident I will be able to add some new beef to the frame.

Post away folks!!

 

[jesus 2]

right now i'm doing my own mix of things....if anyone is interested i'll post my routine after tomorrow's workout when i finish up a training week.


j2da2

 

[skaman607]

WSB

 

[WarriorPL]

I just got off 5x5's and now i'm just sticking to pyramids.

 

[Shades McCool]

BFS

 

[danielson]

westside at the mo, but was on the corns old school routine

previous to that just your standard chest and back or back and bi;s chest and tris

 

[strider364]

I think my traing style is a bit on orthodox. I hit all the muscle groups in 8 days, I do one muscle group a day, except bi/ham/calfs and tri/forarm. I alternate abs and cardio every other traing day, heavy presses and quads are done by themselves.

It looks like this:
day 1 back
day 2 bi/ham/calf
day 3 chest
off
day 4 heavy press/quads/calf
day 5 delts
day 6 tri/forearm

 

[spatts]

WHAT: WSB

WHY:

speed
strength
hypertrophy
conjugated periodization
active recovery/planned rest
GPP

 

[tzan]

Just started 5x5 training. So far after two weeks I'm loving it. I use a timed rest of 3min on my 5x5 sets and 2min on my other two exercises. My splits are:

back/tri's
off
delts
legs
chest/bi's
off
off

 

[jesus 2]

this weeks routine w/my numbers (tomorrow won't have any numbers since, well, i haven't done tomorrow's workout yet):

wednesday

dips (for chest) 5x5 - 100/5,5,5,3 45/5 (weight/set1,set2,...)
note: i've noticed that the bars on the dip station in my gym are fairly large in diameter, so much so that extra strain is put on the wrists. i think this the reason i had a difficult time with 100lbs for 5x5 with my strength dropping greatly in the end. (the last set i actually had plenty of strength for, but i did the reps real slow) this is compared to me lifting over winter break where the gym had smaller diameter bars on the dipstation and i had more wrist comfort and did sets with 90lbs for 10 reps at the end of a chest workout.

incline bench 2x8-10 - 60/10 65/8

some speed benching (first time) - did about 5 sets of 5 reps VERY light weight (95lbs)


incline hammer curl 3x5 - 35/5 40/5 45/4

single arm cable curl (standing using low pulley) 2x10-12 - 50/12,10

thursday

squat 4x5 working up to 5rm - 225/5 255/5 285/5 315/5
note: yes i know these are low, but they are moving up!

front squat 2-3x10 - 135/10,8,8

saturday

close grip flat bench 3x5 working up to 5rm - 185/5 225/5 255/4
note: my only main lift that i have not seen an increase in this week

preacher zottman curl, slow&controlled 3x10 - 25/10, 10, 8

decline skull crusher 3x5 working up to 5rm - 90/6 100/5 110/6
note: i'm gonna have to use the preacher curl bar now to load up more weight since that is the heaviest bolted ez curl bar on the rack...this sucks since my gym is usually busy and the preacher bench is prime real estate...

concentration curl (arnold style) 3x10 - 25/10 30/8,7 25/7

sunday

i will do speed dealifts to start and then do a couple light weight sets of goodmornings to work on form (n00bie @ that liFt).

tbar row (chest supported) 2x4-6

pullups wide grip 2xmax bodyweight only

calves - i dunno just blast them

 

[makedah]

What is BFS?

 

[spatts]

Bigger Faster Stronger

 

[JDarty6173]

Westside of course

 

[coolcolj]

BlitzForce training system - aka explosive mofo training

 

[makedah]

I'm between programs... I'll probably end up with a hybrid.

Did some version of WSB from October through most of Jan. Got some good strength gains overall, but started making some changes for several reasons. Going back to WSB SQ/DL again because a) it works for me, and b) today I admitted to myself that I'm just plain too heavy to start a running program again. My knees were saying I had to choose between running and squatting. So I'm choosing squats (and powerwalking). I'm very happy with what WSB (the PL moves I learned & conjugated periodization) has done for my torso and lower body. Looking back at my training log, I found pull-throughs with 65# for 8-rep sets "tough" on 12/06. Thursday, I was managing nicely with 120# for 10-rep sets. So I'm looking forward to getting back!

Upper body is another story. I haven't been happy with its progress, and my weak upper body is holding back my squats and gms, dang it! I've made strength gains, to be sure, but I don't think I will go back to a standard ME/DE bench anytime soon. For one, I'm not training for competition and a big bench press just isn't important to me (I know, it's shocking). I'd rather learn to do push-ups on my toes. Also, I think that my upper body has every disadvantage possible for powerlifting - small (short and very narrow) torso and long, spindly arms. I tried one of those "how many reps at X% tests" and according to it, I'm a slow-twitcher up top. Who knows. All I know is I feel I've got to do something different for upper body. I did ME/DE 'bench' days with chins and pushups for about a month. Right now, I'm testing out a variation of needsize's 5x5 with rows/chin-ups and pushups as the main moves.

 

[Hannibal]

Westside

 

[Lord_Suston]

Speed training/CNS training

 

[MikeyG]

A Personal routnine, (mix of everything) and hell.. i've never been more sore in my life, and only train 3x or 2x a week due to soreness.

Monday: Chest/Back Supersets.
Wednesday: Quads/Abs
Friday: Power Cleans/shoulders

(i'm sick of isolation movements, i'm going for mass/compound movements to add more size,and worry about the details later)

 

[SAGAT]

have been on a 5x5 program for a while now

why:

-using less reps allows me to move more weight, which just feels good
-i'm out of the 'gym' (by that i mean our barn ) in 30-45 min., which feels good as well
-i consider myself somewhat of a slow gainer (not a hardgainer though, does that make sense?lol) but with this program i'm seeing results fairly quickly (although more in size than in strength, while i expected and hoped for the other way around.)

 

[Kid Dynamite]

Modified 5x5, kinda like the old-school threads alot of people were into awhile ago, but a few extra lifts are thrown in. Been a week, love it so far.

 

[zackdarnell]

Westside.

 

[Tarheel]

When I made my program I started with the 9 week Westside template and I modified the hell out of it (mostly on the DE days, by adding partial olympic movements and such). Now I've got a 9 week program consisting of 3 smaller 3 week programs. I cant call it WSB because I've changed so much of it and its not primarily for powerlifting.

 

[DrBones]

Been doing 5x5 for about 4 weeks... The weights are starting to get wear they were before I started... so I'm hoping to start shatttering new PRs every week.... Squats are already at at new PR everyweek and I dont see a plateau comig any time soon... I look forward to EACH AND EVERY workout....

I plan on doing 5x5 through August... In September I may give dogcrapp a try...

These are the two routines that interest me the most...