INVITING: Writeups on lifting programs!

We'd like to invite short thread posts on lifting programs (Starting strength, 5/3/1, Doggcrapp, PHAT, whatever else you guys do/have done).

Only a paragraph or so with any info you want to put, with a basic week's layout.
Lots of links to look at would be nice, as well as info on who the program is good for.

And the guide can always grow in the future (PM me if you want to edit more stuff into your post and I'll make it happen)

Make a thread with some info on your favorite program and we'll get it stickied :winkfinger:

Post below if you're very familiar with a particular program.

I'd like to think I had something to do with this. 😀

Yessir you did. We also want to bring more people to the site!

I'd like to think I had something to do with this. 😀

Hey brother, congrats on the new position! I've heard many good things about Exopharm, and you'll be a huge asset for them. :winkfinger:

Modified the first post a little.

German Volume Training:

Whenever my regular routine stops making my muscles sore, and my gains start to level off, I have never found a better routine than German Volume Training to break past this plateau. German Volume Training focuses on a high number to sets on one specific exercise, with the number of reps staying around 10 for every set. This routine is probably not the best if you are looking for muscular definition, but it will certainly help you put on mass. The goal is to do 1-2 exercises per workout, and the weight stays contant, and you shoot for 10 reps on EVERY set. Just be prepared to: do 3-4 workouts per week, be at the gym for ~2 hrs. per workout, and to be very, very sore. I highly recommend bringing a whey protein shake and a banana (or other fruit of choice) with you to each workout if you venture down this road.

Here is what a typical rotation looks like for me:

Day 1: Chest

Flat Bench @ 205 lbs. - 10 sets, 10 reps/set (although I am usually around 7 by the last set, and this is OK - this applies to all exercises for all muscle groups)
Incline Dumbbell Press @ 80 lbs. - 10 sets, 10 reps/set

Day 2: Back

Free-weight T-bar row @ 160 lbs. - 10 sets, 10 reps/set
Bent over Barbell rows @ 185 lbs. - 10 sets, 10 reps/set

Day 3: Legs (this is by far the hardest and longest day)

Squats @ 275 lbs. - 10 sets, 10 reps/set
Barbell Lunges @ 135 lbs - 10 sets, 10 reps

Day 4: Shoulders

Standing overhead barbell press @ 125 lbs - 10 sets, 10 reps/set
Lateral raises @40 lbs/dumbell - 10 sets, 10 reps/set

If you can do this for 3-4 weeks, and then return to your normal routine, you will smash through any plateau you have hit, and the mass will pile on. Results are greatly enhanced by eating like a 400lb fat man, sleeping 10 hrs/night, and not partying.

For more info on GVT, and how my personal preferences differ from others, check out:

http://www.muscleandstrength.com/articles/german-volume-training-for-shocking-muscle-growth.html

http://germanvolumetraining.info/

http://www.ironmagazineforums.com/training/68656-german-volume-training-gvt-why-does-work-so-well.html

http://www.seriouspowerlifting.com/3159/articles/german-volume-training

GSRacer

German Volume Training:

Whenever my regular routine stops making my muscles sore, and my gains start to level off, I have never found a better routine than German Volume Training to break past this plateau. German Volume Training focuses on a high number to sets on one specific exercise, with the number of reps staying around 10 for every set. This routine is probably not the best if you are looking for muscular definition, but it will certainly help you put on mass. The goal is to do 1-2 exercises per workout, and the weight stays contant, and you shoot for 10 reps on EVERY set. Just be prepared to: do 3-4 workouts per week, be at the gym for ~2 hrs. per workout, and to be very, very sore. I highly recommend bringing a whey protein shake and a banana (or other fruit of choice) with you to each workout if you venture down this road.

Here is what a typical rotation looks like for me:

Day 1: Chest

Flat Bench @ 205 lbs. - 10 sets, 10 reps/set (although I am usually around 7 by the last set, and this is OK - this applies to all exercises for all muscle groups)
Incline Dumbbell Press @ 80 lbs. - 10 sets, 10 reps/set

Day 2: Back

Free-weight T-bar row @ 160 lbs. - 10 sets, 10 reps/set
Bent over Barbell rows @ 185 lbs. - 10 sets, 10 reps/set

Day 3: Legs (this is by far the hardest and longest day)

Squats @ 275 lbs. - 10 sets, 10 reps/set
Barbell Lunges @ 135 lbs - 10 sets, 10 reps

Day 4: Shoulders

Standing overhead barbell press @ 125 lbs - 10 sets, 10 reps/set
Lateral raises @40 lbs/dumbell - 10 sets, 10 reps/set

If you can do this for 3-4 weeks, and then return to your normal routine, you will smash through any plateau you have hit, and the mass will pile on. Results are greatly enhanced by eating like a 400lb fat man, sleeping 10 hrs/night, and not partying.

For more info on GVT, and how my personal preferences differ from others, check out:

http://www.muscleandstrength.com/articles/german-volume-training-for-shocking-muscle-growth.html

http://germanvolumetraining.info/

http://www.ironmagazineforums.com/training/68656-german-volume-training-gvt-why-does-work-so-well.html

http://www.seriouspowerlifting.com/3159/articles/german-volume-training

GSRacer
Excellent!
Make a new thread and I'll sticky it! Add maybe put in there who GVT is best for (e.g. not beginners)?