What's Your Favorite Training Program?

[Marcus]

Hey all,

I wanted to find out what's your guys favorite training program. What have you had the most success with? How long you ran it? Strength or mass or a combination? Preferences on and/or off cycle, etc...

I'm about to start a cycle with Test/Tren and wanted to maybe try something new. But I wanted to know your favorites to possibly incorporate. Thanks all!!

 

[Docd187123]

I've really liked block periodization as of late and also a big fan of RTS style programming as detailed by Mike Tuscherer. Many other types I like and that will work but at the moment these are what I'm following.

 

[Marcus]

I've really liked block periodization as of late and also a big fan of RTS style programming as detailed by Mike Tuscherer. Many other types I like and that will work but at the moment these are what I'm following.

Thanks doc... I like the idea of block periodiization a lot, although I've never followed the regimen. I'm assuming since you are a powerlifter, you're mainly using it in conjunction with compound movements, correct? I can't see any reason why it would not also be useful in kind of a power bodybuilding routine. Basically adding in isolated moments as well, can you?

 

[evarthecaveman]

I like the one where I just go in and lift heavy shit and lift heavier then I did last week. And then follow to abuse the muscle till I can barely use it. It works for me!

 

[Docd187123]

Thanks doc... I like the idea of block periodiization a lot, although I've never followed the regimen. I'm assuming since you are a powerlifter, you're mainly using it in conjunction with compound movements, correct? I can't see any reason why it would not also be useful in kind of a power bodybuilding routine. Basically adding in isolated moments as well, can you?

Absolutely correct. I use it primarily for getting stronger in the competiton lifts but it's not dependent on any type of lift in particular. By that I mean you can apply the principles to any type of lifting or for any goal whether it's PL or BB, speed, etc.

You set up your training in blocks accumulation, intensification, and peaking. Each block serves a purpose. The lifts you choose and the rep and set ranges you choose will depend on which block you're in and what your specific goal is. If you wish to apply it to BB or physique purposes it's a pretty simple setup.

 

[BFG]

I like the one where I just go in and lift heavy shit and lift heavier then I did last week. And then follow to abuse the muscle till I can barely use it. It works for me!

Agreed kill that shit just before you pass out do 5 more reps

 

[Marcus]

Absolutely correct. I use it primarily for getting stronger in the competiton lifts but it's not dependent on any type of lift in particular. By that I mean you can apply the principles to any type of lifting or for any goal whether it's PL or BB, speed, etc.

You set up your training in blocks accumulation, intensification, and peaking. Each block serves a purpose. The lifts you choose and the rep and set ranges you choose will depend on which block you're in and what your specific goal is. If you wish to apply it to BB or physique purposes it's a pretty simple setup.

Got it! I like that. Small but constant goals to reach separate from just the number on the bar. I think I'll try something like this beginning next week, after pre-cycle bloodwork comes back... Just drew today.
Thanks doc!

 

[Docd187123]

Got it! I like that. Small but constant goals to reach separate from just the number on the bar. I think I'll try something like this beginning next week, after pre-cycle bloodwork comes back... Just drew today.
Thanks doc!

If you need help setting something up just make a thread or update here. I'd love to see what you end up with.

 

[Mayne]

RTS hands down is the best program I have ever used, until this I never really would go as far as to call a program best but it really has been thought out perfectly. Would recommend Mike T's book to anyone

 

[Marcus]

If you need help setting something up just make a thread or update here. I'd love to see what you end up with.

Most definitely will do... I'll sit down over the next couple days and hammer something out. I wanted to force myself to adhere to a stricter training regimen so that would be smart

RTS hands down is the best program I have ever used, until this I never really would go as far as to call a program best but it really has been thought out perfectly. Would recommend Mike T's book to anyone

I've looked briefly over and it appears to be very similar to what I'm doing right now, and I love it! I add some drop sets during the last couple sets of each movement, but other than that, very similar. It's great!

 

[rutman]

Check out the mountain dog routines. It's all about getting maximum blood flow.

 

[Marcus]

Check out the mountain dog routines. It's all about getting maximum blood flow.

Thanks rut... Just took a look at it. Much of my training is similar in set and rep range to week 2 of the advanced program, swapped up every 5-6 weeks for something with lower reps and higher weight. Never thought about switching it up that often though.

How long do you stay in the same set/rep range now with your routine? Have you had a lot of success switching it up weekly like this?

 

[rutman]

To be honest I've only been training like that for about a month. I've seen more growth/results in the last month than I've seen in the previous 3 months. The pumps are insane! It forces you to be in complete control of the weight at all times. The pause on the eccentric part of the movement (half way down), and slowly lowering the weight down getting a complete stretch, while keeping full tension on the muscle, then starting back up using no "momentum", just focusing on pulling/pushing the weight back up by contracting the muscle. All of that together forces so much more blood into the target muscle it's crazy! I worked hamstrings and calves tonight using the principle and my legs quivered all the way home. I def never see anyone else in my gym training using this style. It's usually just sloppy form and pounding reps out....

 

[Marcus]

Alright... I'll give it a shot man!
Just started a cycle of test/tren and I'm using a block periodization like doc talked about above, but like a power bodybuilding routine. I don't see any reason I can't incorporate this as well though

 

[Joedoe]

I have been looking for a full mountain dog routine for over a month cant seem to find the entire work out. Any of you guys got a link?

 

[rutman]

All I've ever found is training videos on YouTube. You can pick up enough information watching those to come up with a good strategy.

 

[Joedoe]

I figured. Thats what I get when I search too.

Theres a guy here that bought his entire training and diet program for a contest prep. I pmed him and asked him to email it to me. If I get my hands on it Ill post it up.

 

[Flex14]

As mentioned above, the principle of progressive overload has really worked for me. The goal of each workout for me is to increase the total volume performed from the last week, be it an increase in weights, sets, reps etc. Depending on how I feel, or if my volume increase is plateauing, I will add in various intensifiers such as drop sets, super sets, and isometric holds to bring as much blood into the muscle as possible and in hopes to place as much mechanical tension on the muscle group as possible. I usually reevaluate my training every 2-3 weeks and see what progress I have made and change the program accordingly (exercises, sets, reps performed for example). That is why I believe it is so important to keep track of workouts and be actively engaged in your training session, in order to achieve the best results possible. Good luck with your training man.

 

[showstoppa]

Greyskull lp, 5/3/1, doggcrapp, phat

Gslp and 5/3/1 are mainly what i stick to because i work out at home and inly have a power cage adjustable bench, dbs up to 125 and basic lifting items.

I do a ton of bodyweight wrok also and will take breaks sometimes from excessive volume by doing 531 just the main lifts followed by the gymnasticbodies routines. I have become a huge fan of the rings.

 

[ruckin]

I usually write my own stuff and auto-regulate as necessary since there aren't really any good free programs out there specifically for what my goals are, but some good general strength training programs are the generic texas method program you see floating around, bill starr's 5x5, bodybuilding 5x5s like icf 5x5, etc.