Need A Routine? Read This.

Discussion in 'Health and Fitness' started by [S]alvatore, May 6, 2006.

The Natural Book

FREE BOOK OFFER

You can receive a copy of Richard La Ruina's best-selling book for free here:

The Natural - How to Effortlessly Attract the Women You Want

This book has sold over 120,000 copies worldwide and people love it – 4.5 stars and 280 reviews on Amazon.

So go ahead and grab your free copy.

  1. [S]alvatore

    [S]alvatore Master Don Juan

    Joined:
    Jan 8, 2006
    Messages:
    921
    Likes Received:
    24
    Location:
    Australia
    Very few people have a good understanding of proper training on this forum, so here is the definitive guide to training (well almost), which I think should be stickied:

    Hypertrophy

    Powerman's basic hypertrophy routine- http://www.fortifiediron.com/index.php?option=com_content&task=view&id=98&Itemid=65

    Tri Phase Progressive Training (TP PT): http://www.mindandmuscle.net/content/page-249.html

    HST (Hypertrophy Specific Training): www.hypertrophy-specific.com

    Max-OT: http://www.ast-ss.com/max-ot/max-ot_intro.asp

    Dual Factor Hypertrophy Training (DFHT): http://www.bodybuilding.com/fun/core9.htm

    Anti-bodybuilding Hypertrophy Program by Chad Waterbury- http://www.t-nation.com/readTopic.do;jsessionid=A6F4D2410BB6EE6ADFA8EC09DC76B918.hydra?id=459341

    Designer Athletes by MikeRobertson- http://www.t-nation.com/readTopic.do;jsessionid=A6F4D2410BB6EE6ADFA8EC09DC76B918.hydra?id=487636

    Hypertrophy Program 2.0 by FI- http://www.fortifiediron.net/invision/index.php?showtopic=24242

    Total Body Training by Chad Waterbury-
    http://www.t-nation.com/readTopic.d...D30D02E4873218A6A737.titan?id=508031&pageNo=0

    Full Body Frenzy by Joel Marion- http://www.ruggedmag.com/index.php?type=Article&i=13&a=1

    Escalating Density Training- http://www.t-nation.com/readTopic.do;jsessionid=6849C33DC220B7E0B9F17224206E817C.hydra?id=482671

    Pendulum Training- http://www.t-nation.com/readTopic.do;jsessionid=6849C33DC220B7E0B9F17224206E817C.hydra?id=459408

    Periodization for bodybuilding- http://www.bodybuilding.com/fun/luis17.htm

    Routines for those of us without equipment- http://www.dolfzine.com/page246.htm

    20 rep squats- www.teenbodybuilding.com/callum12.htm

    Renegade Bodybuilding- http://www.t-nation.com/readTopic.do;jsessionid=BF3E82DF41D4C3BD7A33F80A480B7F98.hydra?id=459589

    Hardcore Bodybuilding Routine- http://www.tc.umn.edu/~keen0018/size.htm

    Vince Gironda's old school beginners program- http://www.teenbodybuilding.com/callum14.htm

    Perfect 10 Training- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=725763

    The Art of Waterbury- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=693794

    Primed For Muscle- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=635888

    Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=580380

    SOB Training- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=561180

    The Waterbury Method- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=534922

    Lift Fast, Get Big- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=529331

    Triple Total Training- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=476508

    Single’s Club- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459290

    The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459211

    Quattro Dynamo- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459216

    5x5 supercharged by Mike Mahler- http://www.bodybuilding.com/fun/mahler73.htm

    The No Curl Bicep Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;jsessionid=39E75F77B7F86E4D391AC8919C6697D6.hydra?id=746517

    Time Efficient Hypertrophy by Joel Marion- http://www.t-nation.com/readTopic.do;jsessionid=39E75F77B7F86E4D391AC8919C6697D6.hydra?id=748700

    Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do;jsessionid=A8EEC02BBE91541CBC6F0059C70B9A59.hydra?id=773872

    The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;jsessionid=B9BB9E2268F5491E282D91420F1305F1.hydra?id=797992

    8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;jsessionid=81349C364785AD5DBF06A62720E729D3.hydra?id=818555

    Heavy Duty GTG by Mike Mahler- http://www.bodybuilding.com/fun/mahler77.htm

    The lost art of Hamstring training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;jsessionid=78928ECF40E62FBA82BF1E08B02E3DE5.hydra?id=826798

    12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;jsessionid=DE3FCEEB1E1BBD10F48A8383361C764D.hydra?id=840637

    Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do;jsessionid=FAC781D154F00DA32680B154D9FFB84E.hydra?id=850882

    Strength

    Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=485341

    Sheiko style training: http://www.butenko.org/workout.htm

    More Westside; also Korte's 3x3: http://www.deepsquatter.com/strength/archives/index.htm

    Pavel Tsatsouline: http://www.dragondoor.com/

    Russian Training- http://www.tc.umn.edu/~keen0018/russian.htm

    Bulgarian Olympic Training- http://www.tc.umn.edu/~keen0018/bulgar.htm

    Dinosaur Training- http://www.jasonbrader.com/jasonbrader/listings/l0049.shtml

    Mark McLaughlin's beginners program- http://www.elitefts.com/documents/gpp_for_freshmen.htm

    Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in_the_beginning_by_BobY.htm

    15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

    Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

    Powerlifting Routines- http://www.fortifiediron.net/mambo/index.php?option=com_content&task=blogcategory&id=77&Itemid=63

    Olympic Lifting Routines- http://www.fortifiediron.net/mambo/index.php?option=com_content&task=blogcategory&id=80&Itemid=64

    Killer Russian Workout by Pavel Tsatsouline- http://www.dolfzine.com/page304.htm

    Renegade Training- http://www.t-nation.com/findArticle.do?article=166rene

    Conjugate 3x3- http://www.deepsquatter.com/strength/archives/hanna15.htm

    Advanced Olympic lifting program- http://www.qwa.org/programs/tadv13.asp

    Calpian Weightlifting Program by Matt Foreman- http://www.fdzine.com/calpian/matt_foreman.html

    East Coast Gold Olympic Program- http://www.eastcoastgold.org/sampleWK.html

    Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmilitiabench/MMTrainingArticle.html

    Ed Coan deadlift routine- http://www.powerpage.net/coanphildead.html

    Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

    Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

    Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm

    Sports Specific

    Bill Starr's 5x5- http://www.strengthcats.com/classicfootballII.htm

    SEAL's workout- http://www.navyseals.com/community/navyseals/navysealworkout_main.cfm

    Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm

    Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength/archives/manrodt4.htm

    Kettlebell training- http://www.dolfzine.com/page418.htm

    Strongman training- http://www.tc.umn.edu/~keen0018/produce.htm

    Davidson College Football Program- http://www.elitefts.com/documents/davidson_football.htm

    Training for the highschool athlete- http://www.elitefts.com/documents/Training-program-for-high-school-athletes.htm

    Undulating Periodization for athletes by Alwyn Cosgrove- http://www.athletes.com/fun/alwyn7.htm

    Strongman workout by Corey St.Clair- http://www.athletes.com/fun/strongman24.htm

    Basketball Strength Training- http://www.athletes.com/fun/elite8.htm

    In season American Football Program- http://www.defrancostraining.com/ask_joe/archives/ask_joe_04-07-20.htm

    Program for wrestlers- http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-10-31.htm

    6 Week Vertical Jump Program- http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-10-10.htm

    In season football program- http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-10-03.htm

    Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do;jsessionid=C867F027FDFE0F03BF31B2B8AEEB30EC.hydra?id=783699

    21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?action=viewarticle&articleID=24

    Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolstrengthtraining70757frm3.showMessage?topicID=139.topic

    Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;jsessionid=8914F5E20E7F8554677FA4FE718E053B.hydra?id=859906
     
  2. [S]alvatore

    [S]alvatore Master Don Juan

    Joined:
    Jan 8, 2006
    Messages:
    921
    Likes Received:
    24
    Location:
    Australia
    Informative

    If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;jsessionid=54B23C97D38EB3552D17185BEE986704.hydra?id=863599

    DB Hammers training methods- http://www.elitefts.com/documents/pick_your_poison_db_hammer.htm

    Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB2/viewtopic.php?t=32

    Eight Keys by Dave Tate- http://www.t-nation.com/findArticle.do?article=267eight2

    loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/showthread.php?t=375215

    The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do;jsessionid=79FEF7CF27A4579EF4312066714B9B6A.hydra?id=755131

    The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;jsessionid=79FEF7CF27A4579EF4312066714B9B6A.hydra?id=753073

    The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;jsessionid=6D61979BEF6A6B47614F39541ADFEF7E.hydra?id=804576

    The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;jsessionid=79FE82019322DF4338B8EF128F601DF0.hydra?id=805661

    Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do;jsessionid=79FE82019322DF4338B8EF128F601DF0.hydra?id=806745

    10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do;jsessionid=D30222981D3CC1CD8AD4BB9D87EF7D8E.hydra?id=810548

    Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do;jsessionid=5274B33D89AD49C4D6934766D1AA21E7.hydra?id=822808

    How to strengthen rosie and her five friends by Jim Wendler- http://www.elitefts.com/documents/rosie.htm

    The Triumvirate By Jim Wendler- http://www.elitefts.com/documents/Triumvirate.htm

    Transformation of a Young Athlete By Zach Even-Esh- http://www.elitefts.com/documents/young-athlete.htm

    Exercises you've never tried- http://www.t-nation.com/readTopic.do;jsessionid=78928ECF40E62FBA82BF1E08B02E3DE5.hydra?id=829136


    Man with a Plan, Part 1- http://www.robertsontrainingsystems.com/articles/manwplan1.html

    Man with a Plan, Part 2- http://www.robertsontrainingsystems.com/articles/manwplan2.html

    Man with a Plan, Part 3- http://www.robertsontrainingsystems.com/articles/manwplan3.html

    Man with a Plan, Training Template- http://www.robertsontrainingsystems.com/articles/manwplan_temp.html

    Fat Loss

    Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do;jsessionid=BF747D2F90320A147E3C11F67A356533.hydra?id=724381

    Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459262

    10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do;jsessionid=59EF3746CCA4006B75C6E85DC6FDE6A2.hydra?id=795366

    Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0
     
  3. [S]alvatore

    [S]alvatore Master Don Juan

    Joined:
    Jan 8, 2006
    Messages:
    921
    Likes Received:
    24
    Location:
    Australia
    This was posted by a member of a bodybuilding forum that I frequent and I give him all credit for putting the post together.
     
  4. Brian20o2

    Brian20o2 Master Don Juan

    Joined:
    Jul 24, 2005
    Messages:
    968
    Likes Received:
    3
    Location:
    Paradise (with rain)
    Age:
    17
    This deserves a sticky :up:
     
  5. Chillisauce

    Chillisauce Senior Don Juan

    Joined:
    Jul 12, 2005
    Messages:
    368
    Likes Received:
    0
    Age:
    19
    To give him credit you have to post his username and the forum by the way :).

    Heres one for advanced strength training for martial artists

    http://www.t-nation.com/readTopic.do?id=1034530
     
  6. dirtysanchez

    dirtysanchez Don Juan

    Joined:
    Jan 6, 2006
    Messages:
    84
    Likes Received:
    1
  7. reyalp

    reyalp Master Don Juan

    Joined:
    Jan 14, 2006
    Messages:
    613
    Likes Received:
    1
    Location:
    southern usa

Share This Page