Workout Crew?
RB does men
Joined: Jan 2003
Posts: 11,997
Likes: 0
From: Pittsburgh
Many people mistakenly believe that using higher reps will burn away the fat in a specific area. It won’t! Weight training is an anaerobic activity and does not directly burn fat. The sole purpose of weight training is to stimulate muscular development and this is best achieved through heavy training in a 4 to 6 repetition range.
The best way to decrease your body fat is to monitor your caloric intake and cardiovascular activity. The bottom line is you need to expend more energy (calories) then you are consuming.
Reducing body fat takes time and discipline. There are no short cuts other than adhering to a precision nutritional schedule and working hard on a consistent basis.
Using higher reps to achieve greater definition is not good strategy. In fact, it is counterproductive to your overall goal. If you lower your calories, increase your cardio, and lighten up on your weights you are setting yourself up to lose precious muscle. Losing muscle is obviously not desirable and will lower your metabolic rate hindering your fat loss.
If you continue to train heavy while on restricted calories you will keep stimulating muscle growth. After all, your goal should be to stimulate muscular development every time you grab a weight, especially as a contest is approaching.
I got worms.
Joined: Jul 2000
Posts: 32,238
Likes: 0
From: Utah
Why the hell would you buy weight gainer? Get rid of that shit. You need to go on a calorie defecit that isn't going to throw your body into starvation mode, rendering any carbs or fat you consume to be stored.
1) Get educated about losing weight
2) Do not cut less than 500 Calories below your maintenance level. The more you starve yourself the harder it will be to lose the weight.
READ: The Winning Formula - Part 2 - How to manipulate diet and exercise to look good naked.
3) If you don't already have a gym membership, get one.
4) Go to www.fitday.com or www.itrainharder.com and begin tracking your diet.
5) There is NO MAGIC PILL OR POWDER. It is going to take a long time to make progress, don't get discouraged by setbacks, only try harder. Also, do your research on anything you're thinking of buying and don't get taken by commercials or magazines.
Good supplement sites:
www.1fast400.com
www.dpsnutrition.net
www.blackstarlabs.com
www.beyond-a-century.com
www.netrition.com/
Other links:
ExRx Exercise & Muscle Directory
Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=724381
Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do...ydra?id=459262
10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=795366
Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0
IN CLOSING, IF YOU ARE NOT DEDICATED ENOUGH AND TRY TO TAKE SHORTCUTS YOU WILL NOT LOSE THE WEIGHT, YOU HAVE GOT TO DEDICATE YOURSELF TO IT 100%
1) Get educated about losing weight
Diet
Read this first Diets
This will give you a rough idea of what foods are “good” vs. “bad.” Though these are not really absolutes. Ideally you want to be eating “clean" meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc ). Also it is very important to drink plenty of water throughout the day, forget the sodas.
Next figure your maintence calories:
Go to body fat calculator and figure up you body fat percentage (ignore the rest for now).
[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
{[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)
Where RMR = 10 x (LBM in lbs) + 500
And Activity Factors =
1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)
TEF (thermic effect of food)= 10-15% X RMR
so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories
If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.
Your protien intake should be around 1.5 grams per lb of lean body mass. For the above example this would be 225g per day.
You protien and calories for the day should be split into 5-6 smaller meals throughout the day. Each meal should have some protein.
To key to getting your diet fixed, is preparation. If you have lots of good food sitting around and no shitty food, you’ll be less likely to eat shitty food.
Read this first Diets
This will give you a rough idea of what foods are “good” vs. “bad.” Though these are not really absolutes. Ideally you want to be eating “clean" meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc ). Also it is very important to drink plenty of water throughout the day, forget the sodas.
Next figure your maintence calories:
Go to body fat calculator and figure up you body fat percentage (ignore the rest for now).
[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
{[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)
Where RMR = 10 x (LBM in lbs) + 500
And Activity Factors =
1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)
TEF (thermic effect of food)= 10-15% X RMR
so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories
If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.
Your protien intake should be around 1.5 grams per lb of lean body mass. For the above example this would be 225g per day.
You protien and calories for the day should be split into 5-6 smaller meals throughout the day. Each meal should have some protein.
To key to getting your diet fixed, is preparation. If you have lots of good food sitting around and no shitty food, you’ll be less likely to eat shitty food.
READ: The Winning Formula - Part 2 - How to manipulate diet and exercise to look good naked.
3) If you don't already have a gym membership, get one.
4) Go to www.fitday.com or www.itrainharder.com and begin tracking your diet.
5) There is NO MAGIC PILL OR POWDER. It is going to take a long time to make progress, don't get discouraged by setbacks, only try harder. Also, do your research on anything you're thinking of buying and don't get taken by commercials or magazines.
Good supplement sites:
www.1fast400.com
www.dpsnutrition.net
www.blackstarlabs.com
www.beyond-a-century.com
www.netrition.com/
Other links:
ExRx Exercise & Muscle Directory
Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=724381
Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do...ydra?id=459262
10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=795366
Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0
IN CLOSING, IF YOU ARE NOT DEDICATED ENOUGH AND TRY TO TAKE SHORTCUTS YOU WILL NOT LOSE THE WEIGHT, YOU HAVE GOT TO DEDICATE YOURSELF TO IT 100%
__________________
99 Integra GSR
06 TSX
duck squad member #00003
99 Integra GSR
06 TSX
duck squad member #00003
I got worms.
Joined: Jul 2000
Posts: 32,238
Likes: 0
From: Utah
Oops, with all the weight loss conversation going on, I guess I got carried away.
Calories – you should be eating at least 6 times a day every 2-3 hours. A rough example would be 7:00am, 10:00am, 1pm, 4pm, 7pm, and 10pm. if you need to track your calories, check out www.fitday.com
Want to know how much cals you should take in? - http://www.johnberardi.com/articles/...sseating_1.htm
pretty good excel spreadsheet -
http://home.socal.rr.com/aznthug/Cal...Calculator.zip
At the end of a week, you should assess your gains, and then see the gains in muscle, weighed against the gains (if any) in fat.
1)If you did not gain any weight, then increase your calories by 500 for the next week.
2)If you gained mainly muscle, then you would keep your calories the same for the next week.
3)If you gained some muscle, but some fat as well, you should cut
calories by 250 for the next week (so it would still be 250 calories above their starting caloric intake).
4) On a week to week basis, if progress slows down, then you would repeat process number 1
How much Protein/Carbs/Fat?
It all depends on you how much protein, carbs, and fat you want. Some people like to bulk with 30/50/20 p/c/f while other people like to bulk with 50/30/20 p/c/f, find what works for you.
PROTEIN - get atleast 1.5g per lb. bodyweight
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Hummus
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes
HEALTHY FATS
Natural Style Peanut Butter
Extra Virgin Olive Oil
Nuts (peanuts, almonds, cashews, brazil nuts, hazel nuts, walnuts, macademia nuts, pistachios etc.)
Almond Butter and Cashew Butter (Great Tasting!)
Flaxseed Oil
Fish Oils (EPA/DHA); Salmon is a good source
Coconut Milk/Butter (an Medium Chain Triglyceride oil)
CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Water – atleast 1 gallon a day.
Fiber – atleast 20-35 grams daily.
Vitamins & Minerals – this is easily covered with a daily multi-vitamin/mineral.
Supplements -
Whey Protein/Multi-Species Protein Blend
Multi-Vitamin
Flax/Fish Oils
Creatine
If you are a beginner, IMO these should be your main supplements, nothing else is needed. DIET IS THE MOST IMPORTANT THING!!!
Training Methods -
Westside -
http://www.elitefts.com/documents/meeting-the-iron.htm
http://www.elitefts.com/documents/meeting-the-iron2.htm
http://www.elitefts.com/documents/meeting-the-iron3.htm
HST - http://www.hypertrophy-specific.com/hst_index.html
GVT - http://www.sover.net/~timw/gvt.htm
OVT - http://www.t-mag.com/nation_articles/257ovt2.html
Max OT - http://ast-ss.com/max-ot/welcome.asp
That about sums it up.
Calories – you should be eating at least 6 times a day every 2-3 hours. A rough example would be 7:00am, 10:00am, 1pm, 4pm, 7pm, and 10pm. if you need to track your calories, check out www.fitday.com
Want to know how much cals you should take in? - http://www.johnberardi.com/articles/...sseating_1.htm
pretty good excel spreadsheet -
http://home.socal.rr.com/aznthug/Cal...Calculator.zip
At the end of a week, you should assess your gains, and then see the gains in muscle, weighed against the gains (if any) in fat.
1)If you did not gain any weight, then increase your calories by 500 for the next week.
2)If you gained mainly muscle, then you would keep your calories the same for the next week.
3)If you gained some muscle, but some fat as well, you should cut
calories by 250 for the next week (so it would still be 250 calories above their starting caloric intake).
4) On a week to week basis, if progress slows down, then you would repeat process number 1
How much Protein/Carbs/Fat?
It all depends on you how much protein, carbs, and fat you want. Some people like to bulk with 30/50/20 p/c/f while other people like to bulk with 50/30/20 p/c/f, find what works for you.
PROTEIN - get atleast 1.5g per lb. bodyweight
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Hummus
FIBROUS CARBS
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
FRUIT
bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes
HEALTHY FATS
Natural Style Peanut Butter
Extra Virgin Olive Oil
Nuts (peanuts, almonds, cashews, brazil nuts, hazel nuts, walnuts, macademia nuts, pistachios etc.)
Almond Butter and Cashew Butter (Great Tasting!)
Flaxseed Oil
Fish Oils (EPA/DHA); Salmon is a good source
Coconut Milk/Butter (an Medium Chain Triglyceride oil)
CONDIMENTS & SPICES
Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Water – atleast 1 gallon a day.
Fiber – atleast 20-35 grams daily.
Vitamins & Minerals – this is easily covered with a daily multi-vitamin/mineral.
Supplements -
Whey Protein/Multi-Species Protein Blend
Multi-Vitamin
Flax/Fish Oils
Creatine
If you are a beginner, IMO these should be your main supplements, nothing else is needed. DIET IS THE MOST IMPORTANT THING!!!
Training Methods -
Westside -
http://www.elitefts.com/documents/meeting-the-iron.htm
http://www.elitefts.com/documents/meeting-the-iron2.htm
http://www.elitefts.com/documents/meeting-the-iron3.htm
HST - http://www.hypertrophy-specific.com/hst_index.html
GVT - http://www.sover.net/~timw/gvt.htm
OVT - http://www.t-mag.com/nation_articles/257ovt2.html
Max OT - http://ast-ss.com/max-ot/welcome.asp
__________________
99 Integra GSR
06 TSX
duck squad member #00003
99 Integra GSR
06 TSX
duck squad member #00003
I got worms.
Joined: Jul 2000
Posts: 32,238
Likes: 0
From: Utah
Hypertrophy
Powerman's basic hypertrophy routine- http://www.fortifiediron.com/index.p...98&Itemi d=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...ydra?id=459341
Designer Athletes by MikeRobertson- http://www.t-nation.com/readTopic.do...ydra?id=487636
Hypertrophy Program 2.0 by FI- http://www.fortifiediron.net/invisio...howtopic=24242
Total Body Training by Chad Waterbury-
http://www.t-nation.com/readTopic.do...08031&pageNo=0
Full Body Frenzy by Joel Marion- http://www.ruggedmag.com/index.php?t...ticle&i=13&a=1
Escalating Density Training- http://www.t-nation.com/readTopic.do...ydra?id=482671
Pendulum Training- http://www.t-nation.com/readTopic.do...ydra?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...ydra?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...ydra?id=725763
The Art of Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=693794
Primed For Muscle- http://www.t-nation.com/readTopic.do...ydra?id=635888
Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do...ydra?id=580380
SOB Training- http://www.t-nation.com/readTopic.do...ydra?id=561180
The Waterbury Method- http://www.t-nation.com/readTopic.do...ydra?id=534922
Lift Fast, Get Big- http://www.t-nation.com/readTopic.do...ydra?id=529331
Triple Total Training- http://www.t-nation.com/readTopic.do...ydra?id=476508
Single’s Club- http://www.t-nation.com/readTopic.do...ydra?id=459290
The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do...ydra?id=459211
Quattro Dynamo- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=746517
Time Efficient Hypertrophy by Joel Marion- http://www.t-nation.com/readTopic.do...ydra?id=748700
Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=773872
The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=797992
8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=826798
12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=840637
The Holiday Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do?id=843024
Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do...ydra?id=850882
optimized volume training by christian thibaudeau: http://www.t-nation.com/readTopic.do?id=459276
Strength
Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do...ydra?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/jasonbrad...gs/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...ng_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/i... 77&Itemid=63
Olympic Lifting Routines- http://www.fortifiediron.net/mambo/i... 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...es/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/metalmiliti...ngArticle.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/n...rkout_main.cfm
Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm
Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength...s/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/Tr...l-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...e_04-07-20.htm
Program for wrestlers- http://www.defrancostraining.com/ask...e_03-10-31.htm
6 Week Vertical Jump Program- http://www.defrancostraining.com/ask...e_03-10-10.htm
In season football program- http://www.defrancostraining.com/ask...e_03-10-03.htm
Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?id=783699
21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?act...e&articleID=24
Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolst...icID=139.topic
Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=859906
The Litvinov Workout by Dan John: http://www.t-nation.com/readTopic.do?id=983219
Informative
If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=863599
DB Hammers training methods- http://www.elitefts.com/documents/pi..._db_hammer.htm
Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB...topic.php?t=32
Eight Keys by Dave Tate- http://www.t-nation.com/findArticle....icle=267eight2
loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/sh...d.php?t=375215
The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=755131
The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=753073
The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=804576
The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=805661
Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do...ydra?id=806745
10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do...ydra?id=810548
Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=829136
Man with a Plan, Part 1- http://www.robertsontrainingsystems....manwplan1.html
Man with a Plan, Part 2- http://www.robertsontrainingsystems....manwplan2.html
Man with a Plan, Part 3- http://www.robertsontrainingsystems....manwplan3.html
Man with a Plan, Training Template- http://www.robertsontrainingsystems....plan_temp.html
Thanks to OT F&N for links & Info.
Powerman's basic hypertrophy routine- http://www.fortifiediron.com/index.p...98&Itemi d=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...ydra?id=459341
Designer Athletes by MikeRobertson- http://www.t-nation.com/readTopic.do...ydra?id=487636
Hypertrophy Program 2.0 by FI- http://www.fortifiediron.net/invisio...howtopic=24242
Total Body Training by Chad Waterbury-
http://www.t-nation.com/readTopic.do...08031&pageNo=0
Full Body Frenzy by Joel Marion- http://www.ruggedmag.com/index.php?t...ticle&i=13&a=1
Escalating Density Training- http://www.t-nation.com/readTopic.do...ydra?id=482671
Pendulum Training- http://www.t-nation.com/readTopic.do...ydra?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...ydra?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...ydra?id=725763
The Art of Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=693794
Primed For Muscle- http://www.t-nation.com/readTopic.do...ydra?id=635888
Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do...ydra?id=580380
SOB Training- http://www.t-nation.com/readTopic.do...ydra?id=561180
The Waterbury Method- http://www.t-nation.com/readTopic.do...ydra?id=534922
Lift Fast, Get Big- http://www.t-nation.com/readTopic.do...ydra?id=529331
Triple Total Training- http://www.t-nation.com/readTopic.do...ydra?id=476508
Single’s Club- http://www.t-nation.com/readTopic.do...ydra?id=459290
The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do...ydra?id=459211
Quattro Dynamo- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=746517
Time Efficient Hypertrophy by Joel Marion- http://www.t-nation.com/readTopic.do...ydra?id=748700
Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=773872
The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=797992
8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=826798
12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=840637
The Holiday Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do?id=843024
Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do...ydra?id=850882
optimized volume training by christian thibaudeau: http://www.t-nation.com/readTopic.do?id=459276
Strength
Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do...ydra?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/jasonbrad...gs/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...ng_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/i... 77&Itemid=63
Olympic Lifting Routines- http://www.fortifiediron.net/mambo/i... 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...es/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/metalmiliti...ngArticle.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/n...rkout_main.cfm
Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm
Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength...s/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/Tr...l-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...e_04-07-20.htm
Program for wrestlers- http://www.defrancostraining.com/ask...e_03-10-31.htm
6 Week Vertical Jump Program- http://www.defrancostraining.com/ask...e_03-10-10.htm
In season football program- http://www.defrancostraining.com/ask...e_03-10-03.htm
Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?id=783699
21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?act...e&articleID=24
Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolst...icID=139.topic
Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=859906
The Litvinov Workout by Dan John: http://www.t-nation.com/readTopic.do?id=983219
Informative
If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=863599
DB Hammers training methods- http://www.elitefts.com/documents/pi..._db_hammer.htm
Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB...topic.php?t=32
Eight Keys by Dave Tate- http://www.t-nation.com/findArticle....icle=267eight2
loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/sh...d.php?t=375215
The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=755131
The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=753073
The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=804576
The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=805661
Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do...ydra?id=806745
10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do...ydra?id=810548
Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=829136
Man with a Plan, Part 1- http://www.robertsontrainingsystems....manwplan1.html
Man with a Plan, Part 2- http://www.robertsontrainingsystems....manwplan2.html
Man with a Plan, Part 3- http://www.robertsontrainingsystems....manwplan3.html
Man with a Plan, Training Template- http://www.robertsontrainingsystems....plan_temp.html
Thanks to OT F&N for links & Info.
__________________
99 Integra GSR
06 TSX
duck squad member #00003
99 Integra GSR
06 TSX
duck squad member #00003