Originally Posted by 94civicEX

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.

Originally Posted by v6_accord_jerz

Yea I figured that much. I got access to my College's gym for free since I graduated (in-door track, free weights, machines, bikes, etc.....). Gonna start hitting the gym on Monday morning and looking for a good routine to follow.

Haven't hit the gym in about 2 yrs soooooo it's gonna be a gradual thing at first. If I lift Monday morning, the next day I should do cardio, then a day off, then arms? What do you usually do?

Originally Posted by theunforgivenii

Im thinkin for me at the Y, switching between cardio/pool and weights/pool every other day.

Originally Posted by dom93hatch

That is currently what I am doing, and so far it is awesome.

I alternate lifting and swimming days. After lifting I run 10-15 mins at 60% pace though. I know a lot of you wouldn't advise that but that is what works for me.

Hell some people advocate doing cardio first thing in the morning before breakfast but I can't wake up that early so I don't do it.

I also lift not for max weight, but something i can comfortably rep 10-12x. Rest 30 seconds, then do it again. That way my heart rate stays up through the whole session.

Originally Posted by Chefboiali

Eventually, you're gonna have to lift in a way where you exhaust your muscles, or they'll never grow. That's where they tear, and muscle development REALLY gets in. You might need a partner that pushes you during your workout.

Originally Posted by Joe

yeah, 4-6 reps fo life