Need A Routine? Read This.

[S]alvatore

Master Don Juan
Joined
Jan 8, 2006
Messages
916
Likes
24
Location
Australia
#1
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
 

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[S]alvatore

Master Don Juan
Joined
Jan 8, 2006
Messages
916
Likes
24
Location
Australia
#2
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
 

[S]alvatore

Master Don Juan
Joined
Jan 8, 2006
Messages
916
Likes
24
Location
Australia
#3
This was posted by a member of a bodybuilding forum that I frequent and I give him all credit for putting the post together.
 
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