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solid programs anyone?11241

samalama034 private msg quote post Address this user
I was hoping on of you guys could hook it up with a PDF of a solid program, I'm finishing my cut on the 26th when i go too college & i wanna try something new. I know alot about training but it's always random i have no specifics on certain days. Any help is welcomed, thanks
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sriram private msg quote post Address this user
http://forum.simplyshredded.com/topic/11224/share-your-routine/

http://www.simplyshredded.com/category/training/workout-programs

I am personally running StrongLift 5x5; simple, adds good number to your lifts, and since I'm relatively weak, it provides an awesome foundation.

You might want to provide more information;
- how many days a week you are able to lift
- other priorities and goals (sports, physique)
- limitations (i.e. injuries, lacking machines)

Also, it comes down to personal preference in terms of full body, p/l/p, upper-lower, etc.

Good luck, hope it helps
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tamere01 private msg quote post Address this user
Honestly believe that any programme with any sort of structure will work as long as you do
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NorIda private msg quote post Address this user
Quote:
Originally Posted by tamere01
Honestly believe that any programme with any sort of structure will work as long as you do


Do you work for Tigerfitness.com?


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tamere01 private msg quote post Address this user
@NorIda
I wish
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4real private msg quote post Address this user
you can make great gains on a shitty plan and shitty gains on a great plan.

At the end of the day if you put in work there will be results.

Try: 5X5 , 5/3/1 , HST , P/P/L , upper/lower split , Phat

Also you haven't told us your goals
Post 6 IP   flag post
samalama034 private msg quote post Address this user
I can train anytime, I usually train 5x a week, goals mainly hypertrophy but I know you can't just gain size without strength so I do both,no limitations & I prefer hitting p/p/l over upper/lower cause I like doing isolations after my compounds.
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Kphan18 private msg quote post Address this user
Monday: Chest, Quads and Abs

Tuesday: Back, Hamstrings and Abs

Wednesday: Shoulders, Arms, Calves and Abs

Thursday: Chest, Quads and Abs

Friday: Back, Hamstrings and Abs

Saturday: Shoulders, Arms, Calves and Abs

Sunday: Rest (abs only)

Serge Nubret’s Routine:

Monday:

Quads

Squats – 8 sets of 12 reps

Leg Press – 6 sets of 12 reps

Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps

Flat Bench Flye’s – 6 sets of 12 reps

Incline Bench Press – 6 sets of 12 reps

Incline Flye’s – 6 sets of 12 reps

Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

Chin-ups – 6 sets of 12 reps

Behind the Neck Lat Pulldowns – 8 sets of 12 reps

Lat Pulldowns to the Front – 6 sets of 12 reps

Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps

Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps

Alternate Dumbbell Front Raise – 6 sets of 12 reps

Barbell Upright Row – 6 sets of 12 reps

Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps

Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps

Seated Calf Raises – 8 sets of 12 reps

READ FULL ARTICLE
clickable text
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Devil82 private msg quote post Address this user
@Kphan to much volume and behind the neck stuff..
Post 9 IP   flag post
samalama034 private msg quote post Address this user
Thanks for the routine man, thts my kinda volume!
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Baggy private msg quote post Address this user
Quote:
Originally Posted by Kphan18
Monday: Chest, Quads and Abs

Tuesday: Back, Hamstrings and Abs

Wednesday: Shoulders, Arms, Calves and Abs

Thursday: Chest, Quads and Abs

Friday: Back, Hamstrings and Abs

Saturday: Shoulders, Arms, Calves and Abs

Sunday: Rest (abs only)

Serge Nubret’s Routine:

Monday:

Quads

Squats – 8 sets of 12 reps

Leg Press – 6 sets of 12 reps

Leg Extension – 6 sets of 12 reps

Chest

Bench Press – 8 sets of 12 reps

Flat Bench Flye’s – 6 sets of 12 reps

Incline Bench Press – 6 sets of 12 reps

Incline Flye’s – 6 sets of 12 reps

Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

Chin-ups – 6 sets of 12 reps

Behind the Neck Lat Pulldowns – 8 sets of 12 reps

Lat Pulldowns to the Front – 6 sets of 12 reps

Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

Lying Leg Curl – 8 sets of 15 reps

Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

Behind the Neck Barbell Press – 6 sets of 12 reps

Alternate Dumbbell Front Raise – 6 sets of 12 reps

Barbell Upright Row – 6 sets of 12 reps

Cable Lateral Raise – 6 sets of 12 reps

Arms

Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps

Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

Standing Calf Raises – 8 sets of 12 reps

Seated Calf Raises – 8 sets of 12 reps

READ FULL ARTICLE
clickable text


Dear god I hope this isn't your routine.

Unless your on juice this is way to much volume. Abs everyday is dumb as fuck.

Quote from your link:

"Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day"

Please DON'T do this. And please don't advise other people to do this.
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GGBro private msg quote post Address this user
384 chest reps, 192 calf reps... thats just ridiculous. On Wed you would be doing 670 reps w/o adding in your abs. Thats just stupid.
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NJA82 private msg quote post Address this user
Try to stick with something suited to your ability and genetic potential ( will you be using drugs or no drugs )

Stay away from pro bodybuilder routines, the reason they use that sort of volume is because they are so advanced in their training and so close to their genetic limit that they can no longer make gains in size by using just the basic lifts, this isnt the case for the rest of us though who can still easily make solid gains just doing the basics.

I would recommend something like Madcow 5x5, 5/3/1, Westside for beginners etc. just pick something and run it through its paces for at least 6 months so the program can work for you, to many people have program ADD and never give something a chance.
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4real private msg quote post Address this user
i think 3dmj or something said doing more than 100 reps is pointless or thats the upmost limit you can reach
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brian12 private msg quote post Address this user
Quote:
Originally Posted by 4real
i think 3dmj or something said doing more than 100 reps is pointless or thats the upmost limit you can reach


You mean 100 reps in one session? I think you got that wrong.

Take say a typical pull day:

Pull ups: 4 sets of 8
BB row: 4 sets of 10
DB row: 4 sets of 10
BB curl: 4 sets of 8
Another curl - example pinwheel: 4 sets of 8
Facepulls: 4 sets of 10
Traps: 2 sets of 10

That's 204 reps right there
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fLx_ private msg quote post Address this user
I think what matters is what u have done before, and grab a solid tested program that is totally diffrent in many ways than what u have done before. if u have only done like low rep ranges before, pick a program that have more in the higher rep ranges.

i did most 3-4 x 8-10 before, now i picked up PHAT wich has all rep ranges on all bodyparts from 3x3 to 3x20 but not all that much in 8-10 rep ranges, my body responses very well to it, and i have done progress on it for 2 months now

there are no magic programs , the thing that matters is that it leaves room for progression, it has the right volume that suits u, and that u are inspired mentally by the program to progress in reps, weight used

what i like about phat is that u can make progress in all rep ranges and u can make progress for long times without plateues.
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by Devil82
@Kphan to much volume and behind the neck stuff..


This. -3X
Post 17 IP   flag post
Hewy007 private msg quote post Address this user
how does everyone feel about behind the neck presses or pulldowns?
Post 18 IP   flag post
leanr0x private msg quote post Address this user
3x5-7 deadlift
3x5-7 dips
3x10 front squats
3x5-7 chin ups

3x times a week
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shockingfit private msg quote post Address this user
I just posted my Leangains workout routine at http://shockingfit.com/leangains-workout-review/

It's a good workout if you're looking to increase strength and density while still gaining nice mass. If you don't have much experience however maybe you can try some of the simpler methods the guys posted above
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leanr0x private msg quote post Address this user
Quote:
Originally Posted by shockingfit
I just posted my Leangains workout routine at http://shockingfit.com/leangains-workout-review/

It's a good workout if you're looking to increase strength and density while still gaining nice mass. If you don't have much experience however maybe you can try some of the simpler methods the guys posted above


nice! gonna check it out
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