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