Need a routine?

Anything related to bodybuilding? Then put it here!

Need a routine?

Postby Resurrected on Wed Jul 16, 2008 12:24 pm

I posted this on another forum (one that used to be about training). So I thought I'd reproduce it here. Many thanks for Ice_mach for giving me the nod to copy his post as it must have taken a bit of time to put it all together.

Beginners/Intermediate

2 day


Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

Part Time Beast- http://www.t-nation.com/readTopic.do?id=459274

Iron John: PVC and Press-Ups- http://www.t-nation.com/readTopic.do?id=834265

Holiday Workout Program- http://www.t-nation.com/readTopic.do?id=1376096

The Strong SHALL Survive- http://www.tc.umn.edu/~keen0018/strong.htm

Bodyweight Exercises For Size And Strength- http://www.bodybuilding.com/fun/mahler57.htm

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

The MacGyver Workout- http://www.t-nation.com/readTopic.do?id=459514 (Good routine for when you have limited equipment)

3 day

Renaissance Body Development- http://www.t-nation.com/readTopic.do?id=700722

Strong Eye for the Weak Guy- http://www.t-nation.com/readTopic.do?id=1219624

Iron John: AIT Training- http://t-nation.com/findArticle.do;jses ... 7-training

The "Secret Workout"- http://www.dragondoor.com/articler/mode3/279/

Vasily's "Master of Masters" Training Program- http://danjohn.org/hmm.html

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!- http://danjohn.org/day.pdf


Perfect 10 Training- http://www.t-nation.com/readTopic.do;js ... ?id=725763

The Art of Waterbury- http://www.t-nation.com/readTopic.do;js ... ?id=693794

Primed For Muscle- http://www.t-nation.com/readTopic.do;js ... ?id=635888

Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do;js ... ?id=580380

SOB Training- http://www.t-nation.com/readTopic.do;js ... ?id=561180

The Waterbury Method- http://www.t-nation.com/readTopic.do;js ... ?id=534922

Lift Fast, Get Big- http://www.t-nation.com/readTopic.do;js ... ?id=529331

Triple Total Training- http://www.t-nation.com/readTopic.do;js ... ?id=476508

Powerful Partials Program- http://www.t-nation.com/readTopic.do?id=1421267

Custom Hypertrophy Program- http://www.t-nation.com/readTopic.do?id=1426092

Training Economy- http://www.defrancostraining.com/articl ... conomy.htm

Undulating Periodization Part Two- http://www.bodybuilding.com/fun/alwyn4.htm

Undulating Periodization Part Three- http://www.bodybuilding.com/fun/alwyn5.htm

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

Classic Football Strength Training- http://www.strengthcats.com/classicfootballII.htm

New Lifter Routine- http://www.deepsquatter.com/strength/ar ... nrodt4.htm

training routine #1- http://www.animalpak.com/html/article_d ... raining%0A

training routine #3- http://www.animalpak.com/html/article_details.cfm?ID=46

Customized Volume Training- http://www.t-nation.com/readTopic.do?id=543803

Rest Pause Training- http://www.t-nation.com/readTopic.do?id=460483

The Compound Solution For Puny Arms- http://www.bodybuilding.com/fun/mahler74.htm

GTG for Bigger Arms- http://www.bodybuilding.com/fun/mahler23.htm

Pump Up the Volume for your Body Type- http://www.bodybuilding.com/fun/mahler64.htm

Super Charging The 5x5 Program For Massive Strength Gains- http://www.mikemahler.com/5x5.html

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

George State University's research on optimal hypertrophy- http://www2.gsu.edu/~wwwfit/hyper.html

Animal Mass' (Matt Reynolds) Favourite routines- http://forum.mesomorphosis.com/training ... 33013.html

DoggCrapp Training- http://www.intensemuscle.com/showthread.php?t=16023

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal- http://www.mindandmuscle.net/mindandmus ... p?artID=20

The Quest for Size and Strength by Mike Robertson- http://www.robertsontrainingsystems.com ... quest.html

Hypertrophy Specific Training by Bryan Hancook- http://www.hypertrophy-specific.com/hst_index.html

4 day +

Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm

A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/tra ... sophy.html

The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html

Training for Easy Hard Gainers- http://www.t-nation.com/readTopic.do?id=498093

Training for Easy Hard Gainers II- http://www.t-nation.com/readTopic.do?id=524650

Single’s Club- http://www.t-nation.com/readTopic.do;js ... ?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do;js ... ?id=459211

Quattro Dynamo- http://www.t-nation.com/readTopic.do;js ... ?id=459216

Westside for Skinny Bastards- http://www.defrancostraining.com/articl ... stside.htm

Westside for Skinny Bastards II- http://www.defrancostraining.com/articles/articles.htm

Undulating Periodization Part One- http://www.bodybuilding.com/fun/alwyn3.htm

training routine #6- http://www.animalpak.com/html/article_details.cfm?ID=49

10 Reasons To Do The 3x3 Program For Strength Or Size- http://www.mikemahler.com/3x3.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

54321 Shut Up And Train!- http://www.mikemahler.com/54321.html

High Frequency Training: More Frequency Equals Faster Results- http://www.mikemahler.com/HFT.html

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength- http://www.mikemahler.com/gradual.html

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

16 Week Training Cycle! No More Confusion- http://www.bodybuilding.com/fun/mahler59.htm

Westside for Bodybuilders by Kethnaab- http://www.fortifiediron.com/invision/i ... opic=32713

MT's Chris Mason's Hypertrophy Routine- http://www.muscletalk.co.uk/m_1606251/tm.htm

Advanced Trainers

The Torso Solution by Christian Thibadeau- http://www.t-nation.com/readTopic.do?id=1403235

HSS-100: Shoulder Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1151810

HSS-100: Back Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1076164

Most Powerful Program Ever?The HSS-100 Program — Bodybuilding With an Edge by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1031781

HSS-100: Chest Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1236824

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=840637

East European Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=604433

Shoulders Overhaul by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=469072

Optimized Volume Training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459276

Pendulum Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459408

Bodybuilding's Next Frontier by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=905832

Vince Gironda's 8x8 routine- http://www.ironguru.com/Home/tabid/637/ ... d-8x8.aspx

Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/10% ... rticle.pdf

Vince Gironda's Train 21 days rest 7 routine- http://www.palmieribodybuilding.com/FromTrain21.pdf

Unchartered Leg Routines to Pack on Size by Mike Mahler- http://www.bodybuilding.com/fun/mahler26.htm

Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do;js ... ?id=850882

The Gironda System by Christian Thibadeau- http://www.t-nation.com/readTopic.do?id=1100725

High Performance Core Training by Mike Robertson- http://www.t-nation.com/readTopic.do?id=1098876

New Arm Size, Right Now by Charles Poliquin- http://www.t-nation.com/readTopic.do?id=1068503

Hypertrophy Booster Shots by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=1063194

Sicilian Volume Training by Paul Contrazo- http://www.t-nation.com/readTopic.do?id=1532758

Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do;js ... ?id=773872

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... ?id=797992

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... ?id=818555

Heavy Duty GTG by Mike Mahler- http://www.bodybuilding.com/fun/mahler77.htm

The lost art of Hamstring training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=840637

The Holiday Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do?id=843024

Pendulum Training- http://www.t-nation.com/readTopic.do;js ... ?id=459408

Renegade Bodybuilding- http://www.t-nation.com/readTopic.do;js ... ?id=459589

Hardcore Bodybuilding Routine- http://www.tc.umn.edu/~keen0018/size.htm


Strength

Powerlifting

Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

Five Killer Tips To Improve Your Military Press- http://www.bodybuilding.com/fun/mahler61.htm

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

Rest Pause Training To Train The CNS For Super Strength- http://www.mikemahler.com/restpause.html

High Frequency Training For Dramatic Strength Gains- http://www.mikemahler.com/HFT.html

Pendulum Powerlifting by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459551

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/pap ... ning00.htm

Sergey Popov. Bench Press training program- http://www.zyworld.com/powerlifting/documents/popov.htm

Boris Sheiko. CMS & MS training program #1- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Boris Sheiko. Beginners' training program #2- http://www.zyworld.com/powerlifting/sheikotraining2.htm

Yuri Ustinov. Sheiko training test- http://www.zyworld.com/powerlifting/bizontest2.htm

Tom O'Brien's 3 Lifts Training Program.- http://www.zyworld.com/powerlifting/wt- ... ntages.xls

12 week russian cycle ( Excel )- http://calc/Russian_cycle.xls

Korte 3x3 Annual Plan Jan- July- http://www.deepsquatter.com/strength/ar ... korte4.htm

Korte 3x3 Annual Plan July- November- http://www.deepsquatter.com/strength/ar ... korte5.htm

Metal Militia Bench Routine by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do;js ... ?id=485341

Sheiko style training: http://www.butenko.org/workout.htm

Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in_th ... y_BobY.htm

15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

Powerlifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=63

Killer Russian Workout by Pavel Tsatsouline- http://www.dolfzine.com/page304.htm

Conjugate 3x3- http://www.deepsquatter.com/strength/ar ... anna15.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Ed Coan deadlift routine- http://www.powerpage.net/coanphildead.html

Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm


Olympic Lifting

Russian Training- http://www.tc.umn.edu/~keen0018/russian.htm

Bulgarian Olympic Training- http://www.tc.umn.edu/~keen0018/bulgar.htm

Olympic Lifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=64

Advanced Olympic lifting program- http://www.qwa.org/programs/tadv13.asp

Calpian Weightlifting Program by Matt Foreman- http://www.fdzine.com/calpian/matt_foreman.html

East Coast Gold Olympic Program- http://www.eastcoastgold.org/sampleWK.html



Sports specific

Pendulum Training for Athletes by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=471208

Bill Starr's 5x5- http://www.strengthcats.com/classicfootballII.htm

SEAL's workout- http://www.navyseals.com/community/navy ... t_main.cfm

Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm

Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength/ar ... nrodt4.htm

Kettlebell training- http://www.dolfzine.com/page418.htm

Strongman training- http://www.tc.umn.edu/~keen0018/produce.htm

Davidson College Football Program- http://www.elitefts.com/documents/davidson_football.htm

Training for the highschool athlete- http://www.elitefts.com/documents/Train ... hletes.htm

Undulating Periodization for athletes by Alwyn Cosgrove- http://www.athletes.com/fun/alwyn7.htm

Strongman workout by Corey St.Clair- http://www.athletes.com/fun/strongman24.htm

Basketball Strength Training- http://www.athletes.com/fun/elite8.htm

In season American Football Program- http://www.defrancostraining.com/ask_jo ... -07-20.htm

Program for wrestlers- http://www.defrancostraining.com/ask_jo ... -10-31.htm

6 Week Vertical Jump Program- http://www.defrancostraining.com/ask_jo ... -10-10.htm

In season football program- http://www.defrancostraining.com/ask_jo ... -10-03.htm

Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do;js ... ?id=783699

21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?action ... ticleID=24

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolstren ... =139.topic

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=859906

Informative

Muscle Fibres, Training and More by Dr. Mel Siff- http://forum.bodybuilding.com/showthrea ... adid=74001

Squatting By Dr.Mel Siff- http://forum.bodybuilding.com/showthrea ... adid=68739

The Gable Method by Dan John- http://www.t-nation.com/readTopic.do?id=1064736

Shoulder Savers by Eric Cressey- http://www.t-nation.com/readTopic.do?id=1055409

Got Training By Brijesh Patel- http://www.ruggedmag.com/index.php?type ... e&i=12&a=5

Olympic Lifting 101 by Brijesh Patel- http://www.ruggedmag.com/index.php?type ... e&i=14&a=5

Cracking the Rotator Cuff Conundrum by Eric Cressey- http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... ?id=863599

DB Hammers training methods- http://www.elitefts.com/documents/pick_ ... hammer.htm

Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB2/v ... c.php?t=32

Eight Keys by Dave Tate- http://www.t-nation.com/findArticle.do? ... =267eight2

loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/showt ... p?t=375215

The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... ?id=755131

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=753073

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;js ... ?id=804576

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;js ... ?id=805661

Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do;js ... ?id=806745

10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do;js ... ?id=810548

Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do;js ... ?id=822808

How to strengthen rosie and her five friends by Jim Wendler- http://www.elitefts.com/documents/rosie.htm

The Triumvirate By Jim Wendler- http://www.elitefts.com/documents/Triumvirate.htm

Transformation of a Young Athlete By Zach Even-Esh- http://www.elitefts.com/documents/young-athlete.htm

Exercises you've never tried- http://www.t-nation.com/readTopic.do;js ... ?id=829136


Man with a Plan, Part 1- http://www.robertsontrainingsystems.com ... plan1.html

Man with a Plan, Part 2- http://www.robertsontrainingsystems.com ... plan2.html

Man with a Plan, Part 3- http://www.robertsontrainingsystems.com ... plan3.html

Man with a Plan, Training Template- http://www.robertsontrainingsystems.com ... _temp.html

Rope Revolution by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... id=1116219

The Band Man by Dave Tate- http://www.t-nation.com/readTopic.do?id=1105903

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/loadi ... ganism.htm

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/loadi ... ganism.htm

18 tips for bullet proof knees by Mike Robertson- http://www.t-nation.com/readTopic.do;js ... id=1127149

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do;js ... ?id=724381

Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do;js ... ?id=459262

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... ?id=795366

Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0

Full Body Fat Loss by Joel Marion- http://www.ruggedmag.com/index.php?type ... &i=17&a=10

Puke In Your Shoes by Marc McDougal- http://www.ruggedmag.com/index.php?type=Article&i=9&a=6


WSP Part I- http://www.t-nation.com/readTopic.do?id=996446
WSP Part II- http://www.t-nation.com/readTopic.do?id=1018244
WSP Part III- http://www.t-nation.com/readTopic.do?id=1038326
WSP Part IV- http://www.t-nation.com/readTopic.do?id=1059693

The End of Boring Cardio Workouts by Mike Mahler- http://www.bodybuilding.com/fun/mahler80.htm
Thoughts determine what you want... Actions determine what you get!


Why are Chavs like slinkies? They have no real use but it's great to watch one fall down a flight of stairs.
User avatar
Resurrected
Ultimate Contributor
 
Posts: 2304
Joined: Fri Jan 25, 2008 7:08 pm

Re: Need a routine?

Postby Marks1972 on Wed Jul 16, 2008 12:27 pm

Nice on cheers Res, can one of the mods sticky this so it doesnt slide down over time?
~~~~~~~~~~~~~~~~~~~~~~
Current gym PBs - Deadlift 280kg, Squat 230kg (knee wraps and belt), Bench 160kg (wrist wraps)
User avatar
Marks1972
Ultimate Contributor
 
Posts: 2240
Joined: Fri Jan 25, 2008 9:04 pm

Re: Need a routine?

Postby Jake The Muss on Wed Jul 16, 2008 1:08 pm

Well done Res,i was looking for a new routine on Bodybuilding.com yesterday and was wondering when someone would stick this sticky up! :lol:
http://www.jesterstattoo.com/
Cry havoc and let slip the dogs of war!
User avatar
Jake The Muss
Super Contributor
 
Posts: 1891
Joined: Thu Jan 31, 2008 5:03 pm

Re: Need a routine?

Postby Morba on Wed Jul 16, 2008 4:16 pm

Love it, excellent post :]
You don't 'find' who you are, you make who you are.
User avatar
Morba
Popular Member
 
Posts: 809
Joined: Mon Jan 28, 2008 10:28 am

Re: Need a routine?

Postby GymBunny on Wed Jul 16, 2008 4:33 pm

Curse you Ressie, that's my productivity for the rest of the day messed up, no way am I gonna get any more work done.

Cool sticky 8-)
Mens sana in corpore sano
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
User avatar
GymBunny
Ultimate Contributor
 
Posts: 5149
Joined: Fri Jan 25, 2008 7:40 pm
Location: homeless

Re: Need a routine?

Postby Resurrected on Wed Jul 16, 2008 4:46 pm

GymBunny wrote:Curse you Ressie, that's my productivity for the rest of the day messed up, no way am I gonna get any more work done.

Cool sticky 8-)


Hey guys!!! GB loves my sticky stuff :P
Thoughts determine what you want... Actions determine what you get!


Why are Chavs like slinkies? They have no real use but it's great to watch one fall down a flight of stairs.
User avatar
Resurrected
Ultimate Contributor
 
Posts: 2304
Joined: Fri Jan 25, 2008 7:08 pm

Re: Need a routine?

Postby james ellis on Sat Aug 02, 2008 1:20 am

guess i better change my routine!

Quality info thanks....... If only i could train all day long every day i'd get through them all in about 10 years
User avatar
james ellis
Becoming-Regular
 
Posts: 50
Joined: Tue Jul 22, 2008 10:33 pm

Re: Need a routine?

Postby WhatAHullaBulloo on Fri Aug 22, 2008 3:59 pm

A valuable thread indeed. Good work Ice Mach putting it together in the first place.
User avatar
WhatAHullaBulloo
Newbie
 
Posts: 8
Joined: Fri Aug 22, 2008 11:37 am

Re: Need a routine?

Postby Josh on Fri Aug 22, 2008 11:29 pm

:shock: :D
This is just what I needed! Im looking at reworking my program, and this is spot on.

Thanks,
J
Stop animal testing on dogs!
Anti-vivisectionists are a more reliable model.
User avatar
Josh
Getting keen
 
Posts: 41
Joined: Sat Aug 16, 2008 8:49 pm

Re: Need a routine?

Postby Jumping on Thu Sep 11, 2008 9:57 am

Excellent post Resurrected!
Jumping
Regular Contributor
 
Posts: 235
Joined: Mon Sep 01, 2008 2:01 pm
Location: Dumfries - Scotland

Re: Need a routine?

Postby health4ni on Thu Sep 11, 2008 10:09 am

Huge post :D


Most (all?) of the T-Nation ones don't work though :(
Cluster Training
http://health4ni.com/ :: BSD Discount Code: BSD6505
User avatar
health4ni
Ultimate Contributor
 
Posts: 5532
Joined: Fri Feb 01, 2008 9:58 am
Location: Belfast, UK

Re: Need a routine?

Postby Jumping on Thu Sep 11, 2008 12:54 pm

Strange most of the T-nation I tried yesterday worked, how ever I did notice a few that doesn't work.

I really struggle to get a good routine together for my gym, just joined the council swimming pool/gym place thats just been built in Dumfries. The problem is that 95% of the gym area is covered with Hammer Strength machines and treadmills/bikes&elipse machines.

There is two benches quite a big selection of dumb bells but no squat rack there is a contraption not sure what it's called that I do bench and squats in at the moment where the bar is guided so it can only move up and down and it's starting to annoy me as I feel cheated in movements and not sure if its good for me.

So basically I need to do the exercises with dumb bells instead, but not sure how to get squating with them. There is 20kg Olympic bar that I use for deadlifts and sometimes squats but its a bit scary when you need to force it over your head to do squats even though I'm not doing heavy squats not that I could do it lifting it over head any way :)
Jumping
Regular Contributor
 
Posts: 235
Joined: Mon Sep 01, 2008 2:01 pm
Location: Dumfries - Scotland

Re: Need a routine?

Postby GymBunny on Wed Sep 24, 2008 8:32 am

Jumping wrote:There is two benches quite a big selection of dumb bells but no squat rack there is a contraption not sure what it's called that I do bench and squats in at the moment where the bar is guided so it can only move up and down and it's starting to annoy me as I feel cheated in movements and not sure if its good for me.

So basically I need to do the exercises with dumb bells instead, but not sure how to get squating with them. There is 20kg Olympic bar that I use for deadlifts and sometimes squats but its a bit scary when you need to force it over your head to do squats even though I'm not doing heavy squats not that I could do it lifting it over head any way :)


The thing where the bar is guided up and down sounds like a smith machine.

Re getting the bar over your head for squats, yep not a nice thing to have to do. Have you tried front squats? You clean the bar up to your chest, rest it across the front of your shoulders (the bar should fit nicely into the grove made by your delts) and squat that way? You can use either a clean (you may need to make your grip wider for it to work) or cross grip

Or try squatting with DB. If you have a wide stance they can get in the way, so you can curl them up so you hold them in the uppermost position of a DB curl around shoulder height palms facing you. That keeps them out of the way of your legs and gives you a bit more stability.
Mens sana in corpore sano
Never look back with regrets and think "what if" for that way madness lies. There are those that will envy you and try and undermine you. They are not worth your time.
User avatar
GymBunny
Ultimate Contributor
 
Posts: 5149
Joined: Fri Jan 25, 2008 7:40 pm
Location: homeless

Re: Need a routine?

Postby Jumping on Wed Sep 24, 2008 9:00 am

GymBunny wrote:The thing where the bar is guided up and down sounds like a smith machine.

Re getting the bar over your head for squats, yep not a nice thing to have to do. Have you tried front squats? You clean the bar up to your chest, rest it across the front of your shoulders (the bar should fit nicely into the grove made by your delts) and squat that way? You can use either a clean (you may need to make your grip wider for it to work) or cross grip

Or try squatting with DB. If you have a wide stance they can get in the way, so you can curl them up so you hold them in the uppermost position of a DB curl around shoulder height palms facing you. That keeps them out of the way of your legs and gives you a bit more stability.


Yeah just remembered it's called a smith machine, and some one else suggested front squats so think I will try that as it saves the over head cracking worries :) will check out those links.

Thanks GB!
Jumping
Regular Contributor
 
Posts: 235
Joined: Mon Sep 01, 2008 2:01 pm
Location: Dumfries - Scotland

Re: Need a routine?

Postby Resurrected on Wed Sep 24, 2008 4:09 pm

health4ni wrote:Huge post :D


Most (all?) of the T-Nation ones don't work though :(


I've just tried them. I think you possibly mean that they work but do not take you to the relevant article?

Unfortunately I can't be responsible for site owners changing or removing links & I sure ain't keeping an ongoing eye on all the links :D . The majority still work & I'm sure people will be able t find a routine to suit.
Thoughts determine what you want... Actions determine what you get!


Why are Chavs like slinkies? They have no real use but it's great to watch one fall down a flight of stairs.
User avatar
Resurrected
Ultimate Contributor
 
Posts: 2304
Joined: Fri Jan 25, 2008 7:08 pm

Re: Need a routine?

Postby BRABUS on Wed Nov 19, 2008 2:40 pm

What a great post, something for everyone and anyone there i'm sure..Appreciate the time you put into that...
Affiliate of Bulk Supplements Direct
Use discount code BSD284 to recieve 5 percent off your order....
http://www.bulksupplementsdirect.co.uk
BRABUS
Becoming-Regular
 
Posts: 50
Joined: Wed Nov 12, 2008 1:52 am

A LOAD OF ROUTINES

Postby BRABUS on Wed Dec 24, 2008 1:45 pm

Got this from somewhere else and just had to share with you all:--
:D
Footnote : This is a thread that I read that I just had to share with you, I have asked the original authors permission to repost this btw.
The author is ice_mach from MuscleTalk, a top bloke who really knows everything worth knowing about BBing. His research built this thread which has helped so many ppl, fair enough there just links to other ppls work but there was a hell of lot of time and effort put in here so much respect to the man for going to the effort for others. im confident theres something here for everyone. have given him a link to this thread so any comments direct towards him not me im just the middle man lol


Hypertrophy

Beginners/Intermediates

Kelly Baggett

Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm

A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/tra ... sophy.html

The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html

Christian Thibaudeau

Ab Training for Athletes and Babe Hounds- http://www.t-nation.com/readTopic.do?id=459670

Part-Time Beast- http://www.muscletalk.co.uk/m_854463/tm.htm

The MacGyver Workout- http://www.t-nation.com/readTopic.do?id=459514 (Good routine for when you have limited equipment)

Training for Easy Hard Gainers- http://www.t-nation.com/readTopic.do?id=498093

Training for Easy Hard Gainers II- http://www.t-nation.com/readTopic.do?id=524650

Renaissance Body Development- http://www.t-nation.com/readTopic.do?id=700722


Dan John

Strong Eye for the Weak Guy- http://www.t-nation.com/readTopic.do?id=1219624

Iron John: PVC and Press-Ups- http://www.t-nation.com/readTopic.do?id=834265

Iron John: AIT Training- http://t-nation.com/findArticle.do;jses ... 2F71912E7D EDB59BE9.hydra?article=05-137-training

The "Secret Workout"- http://www.dragondoor.com/articler/mode3/279/

Vasily's "Master of Masters" Training Program- http://danjohn.org/hmm.html

One Lift a Day Stuff- http://danjohn.org/page15.html

The Body is One Piece Program- http://danjohn.org/page16.html

The Thirteen Minute Drill- http://danjohn.org/13min.html

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!- http://danjohn.org/day.pdf


Chad Waterbury Routines

Perfect 10 Training- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=725763

The Art of Waterbury- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=693794

Primed For Muscle- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=635888

Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=580380

SOB Training- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=561180

The Waterbury Method- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=534922

Lift Fast, Get Big- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=529331

Triple Total Training- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=476508

Single’s Club- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=459211

Quattro Dynamo- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=459216


Joe DeFranco

Westside for Skinny Bastards- http://www.defrancostraining.com/articl ... stside.htm

Westside for Skinny Bastards II- http://www.defrancostraining.com/articles/articles.htm

Training Economy- http://www.defrancostraining.com/articl ... conomy.htm

Alwyn Cosgrove

Undulating Periodization Part One- http://www.bodybuilding.com/fun/alwyn3.htm

Undulating Periodization Part Two- http://www.bodybuilding.com/fun/alwyn4.htm

Undulating Periodization Part Three- http://www.bodybuilding.com/fun/alwyn5.htm

Holiday Workout Program- http://www.t-nation.com/readTopic.do?id=1376096


Bill Starr

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

Classic Football Strength Training- http://www.strengthcats.com/classicfootballII.htm

New Lifter Routine- http://www.deepsquatter.com/strength/ar ... nrodt4.htm

The Strong SHALL Survive- http://www.tc.umn.edu/~keen0018/strong.htm

Animal Pak

training routine #1- http://www.animalpak.com/html/article_details.cfm?ID=41§ion=training%0A

training routine #3- http://www.animalpak.com/html/article_details.cfm?ID=46

training routine #6- http://www.animalpak.com/html/article_details.cfm?ID=49


Mike Mahler

Keeping Training fun with Kettlebells- http://www.bodybuilding.com/fun/mahler38.htm

The Kettlebell Solution For Size And Strength- http://www.mikemahler.com/kettlebell.html

EDT+Kettlebells=Major Increases in Strength and Size!- http://www.powerathletesmag.com/pages/edtworkout.htm

10 Reasons To Do The 3x3 Program For Strength Or Size- http://www.mikemahler.com/3x3.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

54321 Shut Up And Train!- http://www.mikemahler.com/54321.html

Singles For Size And Strength- http://www.ruggedmag.com/index.php?type ... e&i=10&a=5

Customized Volume Training- http://www.t-nation.com/readTopic.do?id=543803

Rest Pause Training- http://www.t-nation.com/readTopic.do?id=460483

The Compound Solution For Puny Arms- http://www.bodybuilding.com/fun/mahler74.htm

GTG for Bigger Arms- http://www.bodybuilding.com/fun/mahler23.htm

Leg Training to Pack On Some Size- http://www.bodybuilding.com/fun/mahler26.htm

Nothing Like A Great Rack!- http://www.bodybuilding.com/fun/mahler36.htm

Pump Up the Volume for your Body Type- http://www.bodybuilding.com/fun/mahler64.htm

When Life Gets Stressful, Turn To Back-up Training Programs- http://www.mikemahler.com/backup.html

3x3 Program For Incredible Gains In Size Or Strength- http://www.mikemahler.com/3x3.html

High Frequency Training: More Frequency Equals Faster Results- http://www.mikemahler.com/HFT.html

Condense Time And Get Bigger And Stronger Faster!- http://www.mikemahler.com/CT.html

Super Charging The 5x5 Program For Massive Strength Gains- http://www.mikemahler.com/5x5.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength- http://www.mikemahler.com/gradual.html

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

The Compound Solution For Puny Arms- http://www.bodybuilding.com/fun/mahler74.htm

Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

16 Week Training Cycle! No More Confusion- http://www.bodybuilding.com/fun/mahler59.htm

Bodyweight Exercises For Size And Strength- http://www.bodybuilding.com/fun/mahler57.htm


Others

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

George State University's research on optimal hypertrophy- http://www2.gsu.edu/~wwwfit/hyper.html

Animal Mass' (Matt Reynolds) Favourite routines- http://forum.mesomorphosis.com/training ... 33013.html

DoggCrapp Training- http://www.intensemuscle.com/showthread.php?t=16023

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal- http://www.mindandmuscle.net/mindandmus ... p?artID=20

The Quest for Size and Strength by Mike Robertson- http://www.robertsontrainingsystems.com ... quest.html

Hypertrophy Specific Training by Bryan Hancook- http://www.hypertrophy-specific.com/hst_index.html

Fortified Iron's mass program- http://www.fortifiediron.com/invision/i ... opic=34481

Westside for Bodybuilders by Kethnaab- http://www.fortifiediron.com/invision/i ... opic=32713

Advanced Trainers

HSS-100: Shoulder Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1151810

HSS-100: Back Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1076164

Most Powerful Program Ever?The HSS-100 Program — Bodybuilding With an Edge by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1031781

HSS-100: Chest Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1236824

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=840637

East European Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=604433

Shoulders Overhaul by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=469072

Optimized Volume Training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459276

Pendulum Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459408

Bodybuilding's Next Frontier by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=905832

Vince Gironda's 8x8 routine- http://www.ironguru.com/Home/tabid/637/ ... d-8x8.aspx

Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/10% ... rticle.pdf

Vince Gironda's Train 21 days rest 7 routine- http://www.palmieribodybuilding.com/FromTrain21.pdf

Unchartered Leg Routines to Pack on Size by Mike Mahler- http://www.bodybuilding.com/fun/mahler26.htm

Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do;js ... 2680B154D9 FFB84E.hydra?id=850882

The Gironda System by Christian Thibadeau- http://www.t-nation.com/readTopic.do?id=1100725

High Performance Core Training by Mike Robertson- http://www.t-nation.com/readTopic.do?id=1098876

New Arm Size, Right Now by Charles Poliquin- http://www.t-nation.com/readTopic.do?id=1068503

Hypertrophy Booster Shots by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=1063194

Most Powerful Program Ever? By Christian Thibadeau- http://www.t-nation.com/category.jsp?ca ... 3&pageNo=1

Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do;js ... BC6F0059C7 0B9A59.hydra?id=773872

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... 282D91420F 1305F1.hydra?id=797992

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... BF06A62720 E729D3.hydra?id=818555

Heavy Duty GTG by Mike Mahler- http://www.bodybuilding.com/fun/mahler77.htm

The lost art of Hamstring training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... 82BF1E08B0 2E3DE5.hydra?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... F48A838336 1C764D.hydra?id=840637

The Holiday Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do?id=843024

Pendulum Training- http://www.t-nation.com/readTopic.do;js ... B9F1722420 6E817C.hydra?id=459408

Renegade Bodybuilding- http://www.t-nation.com/readTopic.do;js ... 7A33F80A48 0B7F98.hydra?id=459589

Hardcore Bodybuilding Routine- http://www.tc.umn.edu/~keen0018/size.htm


Strength

Powerlifting

Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

Five Killer Tips To Improve Your Military Press- http://www.bodybuilding.com/fun/mahler61.htm

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

Rest Pause Training To Train The CNS For Super Strength- http://www.mikemahler.com/restpause.html

High Frequency Training For Dramatic Strength Gains- http://www.mikemahler.com/HFT.html

Pendulum Powerlifting by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459551

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/pap ... ning00.htm

Sergey Popov. Bench Press training program- http://www.zyworld.com/powerlifting/documents/popov.htm

Boris Sheiko. CMS & MS training program #1- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Boris Sheiko. Beginners' training program #2- http://www.zyworld.com/powerlifting/sheikotraining2.htm

Yuri Ustinov. Sheiko training test- http://www.zyworld.com/powerlifting/bizontest2.htm

Tom O'Brien's 3 Lifts Training Program.- http://www.zyworld.com/powerlifting/wt- ... ntages.xls

12 week russian cycle ( Excel )- http://calc/Russian_cycle.xls

Korte 3x3 Annual Plan Jan- July- http://www.deepsquatter.com/strength/ar ... korte4.htm

Korte 3x3 Annual Plan July- November- http://www.deepsquatter.com/strength/ar ... korte5.htm

Metal Militia Bench Routine by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=485341

Sheiko style training: http://www.butenko.org/workout.htm

Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in_th ... y_BobY.htm

15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

Powerlifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=63

Killer Russian Workout by Pavel Tsatsouline- http://www.dolfzine.com/page304.htm

Conjugate 3x3- http://www.deepsquatter.com/strength/ar ... anna15.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Ed Coan deadlift routine- http://www.powerpage.net/coanphildead.html

Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm


Olympic Lifting

Russian Training- http://www.tc.umn.edu/~keen0018/russian.htm

Bulgarian Olympic Training- http://www.tc.umn.edu/~keen0018/bulgar.htm

Olympic Lifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=64

Advanced Olympic lifting program- http://www.qwa.org/programs/tadv13.asp

Calpian Weightlifting Program by Matt Foreman- http://www.fdzine.com/calpian/matt_foreman.html

East Coast Gold Olympic Program- http://www.eastcoastgold.org/sampleWK.html



Sports specific

Pendulum Training for Athletes by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=471208

Bill Starr's 5x5- http://www.strengthcats.com/classicfootballII.htm

SEAL's workout- http://www.navyseals.com/community/navy ... t_main.cfm

Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm

Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength/ar ... nrodt4.htm

Kettlebell training- http://www.dolfzine.com/page418.htm

Strongman training- http://www.tc.umn.edu/~keen0018/produce.htm

Davidson College Football Program- http://www.elitefts.com/documents/davidson_football.htm

Training for the highschool athlete- http://www.elitefts.com/documents/Train ... hletes.htm

Undulating Periodization for athletes by Alwyn Cosgrove- http://www.athletes.com/fun/alwyn7.htm

Strongman workout by Corey St.Clair- http://www.athletes.com/fun/strongman24.htm

Basketball Strength Training- http://www.athletes.com/fun/elite8.htm

In season American Football Program- http://www.defrancostraining.com/ask_jo ... -07-20.htm

Program for wrestlers- http://www.defrancostraining.com/ask_jo ... -10-31.htm

6 Week Vertical Jump Program- http://www.defrancostraining.com/ask_jo ... -10-10.htm

In season football program- http://www.defrancostraining.com/ask_jo ... -10-03.htm

Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do;js ... BF31B2B8AE EB30EC.hydra?id=783699

21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?action ... ticleID=24

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolstren ... Message?to picID=139.topic

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... 677FA4FE71 8E053B.hydra?id=859906

Informative

Muscle Fibres, Training and More by Dr. Mel Siff- http://forum.bodybuilding.com/showthrea ... adid=74001

Squatting By Dr.Mel Siff- http://forum.bodybuilding.com/showthrea ... adid=68739

The Gable Method by Dan John- http://www.t-nation.com/readTopic.do?id=1064736

Shoulder Savers by Eric Cressey- http://www.t-nation.com/readTopic.do?id=1055409

Got Training By Brijesh Patel- http://www.ruggedmag.com/index.php?type ... e&i=12&a=5

Olympic Lifting 101 by Brijesh Patel- http://www.ruggedmag.com/index.php?type ... e&i=14&a=5

Cracking the Rotator Cuff Conundrum by Eric Cressey- http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... 2D17185BEE 986704.hydra?id=863599

DB Hammers training methods- http://www.elitefts.com/documents/pick_ ... hammer.htm

Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB2/v ... c.php?t=32

Eight Keys by Dave Tate- http://www.t-nation.com/findArticle.do? ... =267eight2

loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/showt ... p?t=375215

The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... F431206671 4B9B6A.hydra?id=755131

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... F431206671 4B9B6A.hydra?id=753073

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;js ... 614F39541A DFEF7E.hydra?id=804576

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;js ... 38B8EF128F 601DF0.hydra?id=805661

Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do;js ... 38B8EF128F 601DF0.hydra?id=806745

10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do;js ... 8AD4BB9D87 EF7D8E.hydra?id=810548

Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do;js ... D6934766D1 AA21E7.hydra?id=822808

How to strengthen rosie and her five friends by Jim Wendler- http://www.elitefts.com/documents/rosie.htm

The Triumvirate By Jim Wendler- http://www.elitefts.com/documents/Triumvirate.htm

Transformation of a Young Athlete By Zach Even-Esh- http://www.elitefts.com/documents/young-athlete.htm

Exercises you've never tried- http://www.t-nation.com/readTopic.do;js ... 82BF1E08B0 2E3DE5.hydra?id=829136


Man with a Plan, Part 1- http://www.robertsontrainingsystems.com ... plan1.html

Man with a Plan, Part 2- http://www.robertsontrainingsystems.com ... plan2.html

Man with a Plan, Part 3- http://www.robertsontrainingsystems.com ... plan3.html

Man with a Plan, Training Template- http://www.robertsontrainingsystems.com ... _temp.html

Rope Revolution by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... C265A8347F 63508C.hydra?id=1116219

The Band Man by Dave Tate- http://www.t-nation.com/readTopic.do?id=1105903

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/loadi ... ganism.htm

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/loadi ... ganism.htm

18 tips for bullet proof knees by Mike Robertson- http://www.t-nation.com/readTopic.do;js ... 0AA3B0B8CF AB0E46.hydra?id=1127149

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do;js ... 7E3C11F67A 356533.hydra?id=724381

Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do;js ... A466088A77 F85F61.hydra?id=459262

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... 75C6E85DC6 FDE6A2.hydra?id=795366

Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0

Full Body Fat Loss by Joel Marion- http://www.ruggedmag.com/index.php?type ... &i=17&a=10

Puke In Your Shoes by Marc McDougal- http://www.ruggedmag.com/index.php?type=Article&i=9&a=6


WSP Part I- http://www.t-nation.com/readTopic.do?id=996446
WSP Part II- http://www.t-nation.com/readTopic.do?id=1018244
WSP Part III- http://www.t-nation.com/readTopic.do?id=1038326
WSP Part IV- http://www.t-nation.com/readTopic.do?id=1059693

The End of Boring Cardio Workouts by Mike Mahler- http://www.bodybuilding.com/fun/mahler80.htm
Affiliate of Bulk Supplements Direct
Use discount code BSD284 to recieve 5 percent off your order....
http://www.bulksupplementsdirect.co.uk
BRABUS
Becoming-Regular
 
Posts: 50
Joined: Wed Nov 12, 2008 1:52 am

Re: Need a routine?

Postby Resurrected on Wed Dec 24, 2008 2:09 pm

I've merged it into the thread that was already stickied.
Thoughts determine what you want... Actions determine what you get!


Why are Chavs like slinkies? They have no real use but it's great to watch one fall down a flight of stairs.
User avatar
Resurrected
Ultimate Contributor
 
Posts: 2304
Joined: Fri Jan 25, 2008 7:08 pm

Re: Need a routine?

Postby Spit on Wed Dec 24, 2008 2:26 pm

I'm bored of those ones, got any more?
User avatar
Spit
Dedicated Member
 
Posts: 1338
Joined: Tue Apr 22, 2008 9:42 am

Re: Need a routine?

Postby Shicky on Sat Jun 27, 2009 6:52 pm

I cant seem to find a decent high rep program for joint health?

Coming back from illness so was looking to take it easy to start with an hopefully improve my shoulder issues while doing so and hopefully getting somewhere with legs
Simon M - For those who don't know, could you give the definition of a blumpy...
Cleaver - the joy of getting a bj whilst taking a dump
Discount code BSD34 for 5% off your first order :)
User avatar
Shicky
Popular Member
 
Posts: 829
Joined: Sat Jun 28, 2008 2:14 pm
Location: Belfast, N.I

Re: Need a routine?

Postby kp1512 on Fri Feb 26, 2010 5:59 pm

makes sense to throw it in here!

10x3 For Fat Loss
http://www.t-nation.com/readTopic.do?id=795366

The High Frequency Secret
http://www.t-nation.com/readTopic.do?id=755131

Perfect 10 Training
http://www.t-nation.com/readTopic.do?id=725763

The Art of Waterbury
http://www.t-nation.com/readTopic.do?id=693794

The Set/Rep Bible
http://www.t-nation.com/readTopic.do?id=651322

Hybrid Hypertrophy
http://www.t-nation.com/readTopic.do?id=580380

Son-Of-A-Bitch (SOB) Training
http://www.t-nation.com/readTopic.do?id=561180

The Science of 10x3
http://www.t-nation.com/readTopic.do?id=547470

The Waterbury Method
http://www.t-nation.com/readTopic.do?id=534922

Total Body Training (TBT)
http://www.t-nation.com/readTopic.do?id=508031

Triple Total Training (TTT)
http://www.t-nation.com/readTopic.do?id=476508

GPP ASAP
http://www.t-nation.com/readTopic.do?id=468125

Singles Club
http://www.t-nation.com/readTopic.do?id=459290

The Anti-Bodybuilding Hypertrophy Training Routine #1
http://www.t-nation.com/readTopic.do?id=459341

The Anti-Bodybuilding Hypertrophy Training Routine #2
http://www.t-nation.com/readTopic.do?id=459211

Quattro Dynamo
http://www.t-nation.com/readTopic.do?id=459216

Big Boy Basics
http://www.t-nation.com/readTopic.do?id=459533

Build a Huge Chest in 6 Weeks
http://www.t-nation.com/readTopic.do?id=459382

Outlaw Strength and Conditioning Program
http://www.t-nation.com/readTopic.do?id=459262

The VOS Program
http://www.t-nation.com/readTopic.do?id=459515

100 Reps to Bigger Muscles
http://www.t-nation.com/readTopic.do?id=459605

Push Up Your Explosive Strength !
http://www.t-nation.com/readTopic.do?id=460371

The Next "Big Three"
http://www.t-nation.com/readTopic.do?id=459914

Old School Grip Training
http://www.t-nation.com/readTopic.do?id=459819
kp1512
Ultimate Contributor
 
Posts: 10517
Joined: Fri Jan 25, 2008 9:26 am
Location: London \ Manchester - UK


Return to BodyBuilding

Who is online

Users browsing this forum: Google [Bot] and 14 guests

cron