INVITING: Writeups on lifting programs!

Posted by: @rainier

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We'd like to invite short thread posts on lifting programs. The focus will be on helping beginners/people who lift but haven't done routines, but we'll have some for those of us who've been lifting for a while and want to change it up.

Only a paragraph or so with any info you want to put. The only minimum is:
-A basic week's layout.
-Links to look at
-Who the program is good for (e.g. beginners, experienced lifters looking to increase strength, etc.).

Optional:
-More info/what it's been like for you and those who do it is always great
-Type of diet that goes well with the program
-How long it should/can be run
-And the guide can always grow in the future (PM me if you want to edit more stuff into it and I'll make it happen)

>Make a thread with some info on one of these programs and we'll get it stickied

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!

Posted by: @goatfishtwo

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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. 👍

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:

https://athletespower.com/training/german-volume-training-guide

GSRacer

Posted by: @gsracer

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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:

https://athletespower.com/training/german-volume-training-guide

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)?

Will do! Sorry I thought you wanted it posted here

Spot reserved: Making your own routine..

(Saving this post for tomorrow when I'm not dead tired.. will be posting in the early afternoon)
That is not to say someone else can't post information on this I'm simply saving this specific spot for the information I will put together in this spot tomorrow.

Posted by: @goatfishtwo

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Spot reserved: Making your own routine..

(Saving this post for tomorrow when I'm not dead tired.. will be posting in the early afternoon)
That is not to say someone else can't post information on this I'm simply saving this specific spot for the information I will put together in this spot tomorrow.

I believe the edit window for posts is 10 minutes unless you have mod permissions. I can edit them though if you PM me, and if you make a thread, I can always edit in updates and such you may have.

What kind of routine are you going to provide guidance on making? Strength/bodybuilding/recomp? Periodization? I'm curious to find out what you're going to recommend...

Posted by: @rainier

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I believe the edit window for posts is 10 minutes unless you have mod permissions. I can edit them though if you PM me, and if you make a thread, I can always edit in updates and such you may have.

What kind of routine are you going to provide guidance on making? Strength/bodybuilding/recomp? Periodization? I'm curious to find out what you're going to recommend...

God dammit I keep forgetting that..

Its going to be geared toward bodybuilding.

Very nice write up racer!

Posted by: @ezskanken

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Very nice write up racer!

Thanks man!

Hey brah I've got experience with DC and ran 5 3 1 for nine months. I will see what I can throw together. I assume the programs in green are still unspoken for?

I wouldn't mind doing 5/3/1 or Smolov Jr. (I never quite finish the regular Smolov, so I wouldn't feel right writing about that)