list of programmes/routines...

[mike27]

just throwing this out there for ideas....

what are some training programmes that have given you good results and work well?

resistence or cardio or hiit

ive tryed the following:

5x5

GVT

Sheiko is next

hypertrophy 4day split

its a pretty open question i know, but keen to see whats out there to try and get ideas from

FST

how about an olyimpic lifts workout?

anyone done an endurence routine? then theres circuit training too! heaps out there :nod:

[tinytraps]

Sheiko lifted my total 40 something kg's in 80 weeks. It definetley is a good system for getting you strong in the pl lifts. Bit hard if yourve got training add Recently a higher volume bodybuilding type routine has given me good gains in muscle and also for bringing up lagging bodyparts.

I think for me in the future, ill be doing the bodybuilding type stuff in the off season and then sheiko leading in to future comps.

[Rookie]

I think a programme that focuses on the big compound lifts where you're focusing on moving weight and then doing volume work/using the muscles after that. Volume is good, as with anything there'll be many variables which you'll have to change: 6 days a week might work well when you start out but your strength gains might slow down so move to 4 days a week- I did this and strength kept going up.

[mike27]

yeah definatly proggression is the key.

im on a 4day hypertrophy,finsihes this week. then 1rms next week. then into shekio 29 which is mon,wed,fri. its only 4weeks. then move onto #30

looking forward to the change!! :nod:

[PeterDolan]

Why use a programme?

[nate225]

Why use a programme?

You prefer just turning up and randomly choosing body parts & exercises with little consideration for previous or future sessions or performance?

Just saying...

[PeterDolan]

Why use a programme?

You prefer just turning up and randomly choosing body parts & exercises with little consideration for previous or future sessions or performance?

Just saying...

I'm saying why follow something concrete? I get that the PLers might be a little sensitive about this, they basically need to because they need the whole deload process etc but for BBers following a programme isn't necessary

[nate225]

Why use a programme?

You prefer just turning up and randomly choosing body parts & exercises with little consideration for previous or future sessions or performance?

Just saying...

I'm saying why follow something concrete? I get that the PLers might be a little sensitive about this, they basically need to because they need the whole deload process etc but for BBers following a programme isn't necessary

Isn't necessary or isn't beneficial?

I guess my question would be how much more progress would a BBer make if they had a structured programme? PMan references this kind of stuff in his writings. Worth considering.

[PeterDolan]

I think where I've confused you is in thinking that I mean macro and meso cycles? I'm talking about micro cycles (whether you count this as a workout or your split). I still like to follow a split because it fits my schedule which is rather inflexible but, in my opinion, when someone refers to following a programme they are referring to doing exercise a, b, c and d each week for x amount of sets and x amount of reps for x amount of sets because the author said this is the best way for muscular hypertrophy

[nate225]

I think where I've confused you is in thinking that I mean macro and meso cycles? I'm talking about micro cycles (whether you count this as a workout or your split). I still like to follow a split because it fits my schedule which is rather inflexible but, in my opinion, when someone refers to following a programme they are referring to doing exercise a, b, c and d each week for x amount of sets and x amount of reps for x amount of sets because the author said this is the best way for muscular hypertrophy

Cool.

I'd agree though I still know the main exercises (but not assistance ones) that I'll be doing and a rough rep range on any given day (ie 3-5's versus 8-10's, 15+ etc).

Whereas when SM / PLing I tend to plan each exercise & reps, plus more focus on deloads.

[PeterDolan]

I, like you, don't believe in going in with out a game plan but that game plan didn't need to be pre-determined 5 weeks ago.

On a side note, back when you used to be a PLer :pfft: how far ahead did you have your year planned? Or did you plan ahead even further?

[nate225]

I, like you, don't believe in going in with out a game plan but that game plan didn't need to be pre-determined 5 weeks ago.

On a side note, back when you used to be a PLer :pfft: how far ahead did you have your year planned? Or did you plan ahead even further?

PLing up to 12 months in advance, pretty poor compared to the multi-year plans of some eastern european lifters! I'd kind of have an outline of the year, Comp dates, phases (eg hypertrophy, General Strength, Pre comp, deload weeks etc) 12 months out. Then I'd have anywhere from 25 to 12 weeks planned in detail - exercises/reps/sets etc

With SM I tended to focus more on shorter 8-12 week build up cycles without the year long overview (mainly cos calanders weren't fixed in advance!).

[tomsammce]

Sheiko lifted my total 40 something kg's in 80 weeks. It definetley is a good system for getting you strong in the pl lifts. Bit hard if yourve got training add Recently a higher volume bodybuilding type routine has given me good gains in muscle and also for bringing up lagging bodyparts.

I think for me in the future, ill be doing the bodybuilding type stuff in the off season and then sheiko leading in to future comps.

40kg to your 3 lift total in 80 weeks?? thats less than 0.2kg per lift per week added thats pretty shit gains if u ask me especially since your total is a beginners total your gains should be skyrocketing like newbie gains.

or do u mean 8 weeks?

[mike27]

i believe a general plan,game plan,programme,routine or what ever you wanna call it is needed. some structure helps a lot

i agree it doesnt need to be set in concrete.

[steak]

Steak-A-Size

Capt Damos' Auto regulartory Sheiko Mongrel Bolten Hybrid

[runveerun]

yeah definatly proggression is the key.

im on a 4day hypertrophy,finsihes this week. then 1rms next week. then into shekio 29 which is mon,wed,fri. its only 4weeks. then move onto #30

looking forward to the change!! :nod:

#30 is brutal straight from #29 :shock:

[mike27]

yeah ive never done shiko before. shuould i plan a deload week between them?

[runveerun]

yeah ive never done shiko before. shuould i plan a deload week between them?

It was more the volume of #30 I was thinking of, it's twice the volume of #29. Alot of people do #29 then #37 as it's similar in volume just a little step up. I am no sheiko expert tho!

[mike27]

oh ok.

i thought they'd run #29, #30 #31 etc etc

[trainlikeafreak]

Blood and Guts is good. A bit of German Volume for legs every now and then wouldn't hurt either.

[Gym rat]

Preloaded 7's which helps establish the mind muscle connection and pushes as much blood into your quads before starting compound movements.Which I came across the latest issue of Flex mag.Also do high rep training which is good for when taking a break when doing heavy training.

[olympia]

Preloaded 7's which helps establish the mind muscle connection and pushes as much blood into your quads before starting compound movements.Which I came across the latest issue of Flex mag.Also do high rep training which is good for when taking a break when doing heavy training.

Is that something like the FST-7 training Hany Rambod has Jay Cutler and Phil Heath doing????

[Gym rat]

It would be something simlar to what Hanny R has got Jay Cutler and Phil Heath are doing but from what I have read it's good to High rep training once and while.I have done high rep training before in the past and it is very hard plus it sucks the oxygen out of you and there is some heavy breathing when you finsh because of the short rest times which are 30 seconds or 60 seconds.

[mike27]

just like gvt

60% of ur 1rm. 10 sets of 10 reps 60sec rest between sets

brutal but great

anyone do agile 8?

[Gym rat]

Tri sets by doing three excerises in row for any muscle group like shoulders.I have not heard agile 8 before where I can I read up on agile 8?The other day at the gym that I work at I had to spot a guy doing bb incline press and he did a combo of wide grip then narrow and close I didn't ask what the name of of the training method is .