What programme are you on?

Blacktie.

I just started a German body composition programme. Goal is to get lean for a change. Previously only focused on strength. I only just started so can;t really comment on how useful it's been.

What programme are you on?

What's your goal?

How's it going?

Alf Veedersane

Madcow - currently on week 5.

Goal is to get stronger.

Bit limited though because I can't put on too much weight and maintain the same level of speed for sawker so I'm not sure how successful I'll ultimately be. But so far it's going well. The next two weeks will be indicative.

Essien

I'm doing GBC too. Only 3 weeks or so into it and I feel it's going well. On the scales I'm down about 4.5kg, but the results in the mirror are even better. Obviously the diet is a greater factor though, so it's hard to be sure.

This program is really highlighting my need to get 'fitter', my increasingly short rest periods are generally spent in a pathetic heap gasping for breath.

bigwormbundoran

Im tipping away at 5/3/1 myself, just training for strength and its going well. Nice and simple and fits my needs well, joker sets on the 3rd week are always great fun.

thegreatiam

variation of starting strength. heading towards mad cow/texas method after

runawaybishop

5/3/1 BBB. I had intended to do a smolov jnr cycle but i cant commit to a specific cycle right now so 5/3/1 fits in nicely.

drdeadlift

Training standard bb split.Main aim for the year ahead is to pack on plenty of muscle.

Sangre

WS4SB3. About 4 weeks in. Training for strength for the most part.

Picked a fixed routine as needed to get back into routine after disruption due to emigration and really enjoying it at the moment. Had been working on my own programmes for a good while so nice to be told what to do for a while.

Stench Blossoms

Smolov ftw!

cagefactor

5/3/1 BBB.

Bench (5/3/1) , Overhead Press 5x10
Squat (5/3/1), RDL 5x10
Overhead Press (5/3/1), Bench 5x10
Deadlift (5/3/1), Front Squat 5x10

I throw in various isolation exercises depending on how I feel on any day. The target is to complete the main lift plus the secondary lift. Those two usually take me 45 minutes with warm ups and rest.

Goal for moment is size so eating above maintenance most days.

Getting good progress on 5/3/1 for the last 15 weeks.

Hanley

Quite a few people on GBC atm!!

saucers82

goal is to increase muscle

http://www.bodybuilding.com/fun/workout2.php?name=Mega+Massive+Gains+Workout&description=This+is+a+three+day+a+week+workout+to+help+you+to+have+Mega+Massive+Gains.+&type=Split&different=3&goal=Build+Muscle&days=3&schedule1=Y&schedule2on=&schedule2off=&person=&email=&E1%5B%5D=Bench+Press&R1%5B%5D=5-6&S1%5B%5D=3&E1%5B%5D=Incline+Bench&R1%5B%5D=5-6&S1%5B%5D=3&E1%5B%5D=Behind+The+Neck+Press&R1%5B%5D=5-6&S1%5B%5D=2&E1%5B%5D=Side+Lateral+Raise&R1%5B%5D=8-10&S1%5B%5D=2&E1%5B%5D=Reverse+Lateral+Raise+%28on+Incline+Bench%29&R1%5B%5D=8-10&S1%5B%5D=2&E1%5B%5D=Tricep+Pulldown&R1%5B%5D=8-10&S1%5B%5D=2&E1%5B%5D=Lying+Triceps+Extension&R1%5B%5D=10&S1%5B%5D=2&E1%5B%5D=Dumbbell+Kickback+&R1%5B%5D=10+%28each+arm%29&S1%5B%5D=2&E1%5B%5D=EZ+Bar+Curl&R1%5B%5D=8-10&S1%5B%5D=2&E1%5B%5D=Straight+Bar+Curl&R1%5B%5D=8&S1%5B%5D=2&E1%5B%5D=Dumbbell+Curl%28Preacher%29&R1%5B%5D=8&S1%5B%5D=2&E1%5B%5D=Situp&R1%5B%5D=20-25&S1%5B%5D=2&E1%5B%5D=Knee+Raise&R1%5B%5D=20-25&S1%5B%5D=2&sy1%5B%5D=Monday&E2%5B%5D=Pulldowns+To+Front&R2%5B%5D=8-10&S2%5B%5D=2&E2%5B%5D=Seated+Rows&R2%5B%5D=10&S2%5B%5D=2&E2%5B%5D=Pulldowns+To+Rear&R2%5B%5D=10&S2%5B%5D=2&E2%5B%5D=Stiff+Leg+Deadlift&R2%5B%5D=8&S2%5B%5D=2&E2%5B%5D=Squat&R2%5B%5D=10&S2%5B%5D=2&E2%5B%5D=Leg+Extension&R2%5B%5D=8-10&S2%5B%5D=2&E2%5B%5D=Hamstring+Curls&R2%5B%5D=8-10&S2%5B%5D=2&E2%5B%5D=Calf+Raises&R2%5B%5D=10-12&S2%5B%5D=3&E2%5B%5D=Situp&R2%5B%5D=20-25&S2%5B%5D=2&E2%5B%5D=Knee+Raise&R2%5B%5D=20-25&S2%5B%5D=2&sy2%5B%5D=Wednesday&E3%5B%5D=Bench+Press&R3%5B%5D=8-10&S3%5B%5D=3&E3%5B%5D=Incline+Bench+Press&R3%5B%5D=8-10&S3%5B%5D=2&E3%5B%5D=Tricep+Pulldown&R3%5B%5D=8-10&S3%5B%5D=2&E3%5B%5D=Dumbbell+Kickback+%28each+arm%29&R3%5B%5D=10&S3%5B%5D=2&E3%5B%5D=EZ-Bar+Curl&R3%5B%5D=8-10&S3%5B%5D=2&E3%5B%5D=Dumbbell+Hammer+Curl&R3%5B%5D=8-10&S3%5B%5D=2&E3%5B%5D=Situp&R3%5B%5D=20-25&S3%5B%5D=2&E3%5B%5D=Knee+Raise&R3%5B%5D=20-25&S3%5B%5D=2&sy3%5B%5D=Friday&exercount=31&s2r=

runawaybishop

saucers82 wrote: »

goal is to increase muscle

Id say the goal is to be overly complex

saucers82

runawaybishop wrote: »

Id say the goal is to be overly complex

dont get ya. I get that down and done within an hour

runawaybishop

saucers82 wrote: »

dont get ya. I get that down and done within an hour

13 exercises per sessions is unnecessarily complex.

saucers82

runawaybishop wrote: »

13 exercises per sessions is unnecessarily complex.

not if you do your homework on bulking

runawaybishop

saucers82 wrote: »

not if you do your homework on bulking

Tell me more. In what way does doing 13 different exercises that feature isolations heavily help more than doing say 3 compounds?

saucers82

that's 3 days of 60minutes of intensive training. anymore time in the gym, test levels suffer
If you have time to do 4/5 day routines, fair play. but this is far from a complex 3 day routine , the compound movements are there

runawaybishop

saucers82 wrote: »

that's 3 days of 60minutes of intensive training. anymore time in the gym, test levels suffer
If you have time to do 4/5 day routines, fair play. but this is far from a complex 3 day routine , the compound movements are there

I'm sorry, but its not a very effective routine. 3 different types of curls? Squatting 2x10? Sure, you can make gains but you can make gains doing pretty much anything. There are far more efficient routines. All that accessory/isolation work is being prioritised over the main lifts. They should be the centerpiece. Look into starting strength or stronglifts if you are a beginner |(i.e making gains per session).

Also, test levels? Unless you are an elite athlete you can rest assured that spending 1.5 hours rather than an hour will make 0 difference.

saucers82

runawaybishop wrote: »

I'm sorry, but its not a very effective routine. 3 different types of curls? Squatting 2x10? Sure, you can make gains but you can make gains doing pretty much anything. There are far more efficient routines. All that accessory/isolation work is being prioritised over the main lifts. They should be the centerpiece. Look into starting strength or stronglifts if you are a beginner |(i.e making gains per session).

Also, test levels? Unless you are an elite athlete you can rest assured that spending 1.5 hours rather than an hour will make 0 difference.

I in no way agree with that statement

fair enough, all I can say is that it is working for me.

2 sets and 10 reps of 100kg squats are quite tough.

I play rugby so need mobility too. I am doing this for 6 weeks and then changing it up and begin cutting

runawaybishop

saucers82 wrote: »

fair enough, all I can say is that it is working for me.

2 sets and 10 reps of 100kg squats are quite tough.

I play rugby so need mobility too. I am doing this for 6 weeks and then changing it up and begin cutting

Sure, it'll work. Lifting anything will "work". But you want to get as much out of your workout as possible, right? Consider more compound work and a mix of low rep and high rep work. Anyway, i think i have hijacked this thread enough.

runawaybishop

saucers82 wrote: »

I in no way agree with that statement

That's a pity, because it is blatantly obvious.

saucers82

runawaybishop wrote: »

That's a pity, because it is blatantly obvious.

you stand by this?

Sure, you can make gains but you can make gains doing pretty much anything.

runawaybishop

saucers82 wrote: »

you stand by this?

Sure, you can make gains but you can make gains doing pretty much anything.

You can make gains curling a bag of sugar a day if previously you lifted nothing. The point is you'd make better progress doing something more efficient.

hdaniel

saucers82 wrote: »

that's 3 days of 60minutes of intensive training. anymore time in the gym, test levels suffer
If you have time to do 4/5 day routines, fair play. but this is far from a complex 3 day routine , the compound movements are there

any physiological(ie not injecting these hormones) change in hormones due to anything thing from your training,diet etc do not affect your gains one bit.simple as.




And even your argument is wrong,the whole "dont workout longer than 60 minutes because hormones " thing is about increased cortisol,not test.Still wrong though.



The reason anecdotally people get results from this advice is that its usually followed by bros who dont know what they are doing.Who were previously killing themselves with volume in the gym,so they went to less volume and got results.Sometimes less is more


On another note,that routine is silly.A beginner does not need that much volume

whelzer

Been doing 5x5 stronglifts for approx 6 months - at 78 kgs I can easily squat 125kg 5x5. Three exercises per session may not seem like much in the beginnning but adding 2-5 kg to each exercise each session very soon gets tough. I am however starting someone new tonight - bit more awkward in terms of exercises but I need a change - badly.

plan on doing... this http://www.muscleandfitness.com/workouts/workout-routines/6-week-fat-blast-workout-routine

saucers82

hdaniel wrote: »

any physiological(ie not injecting these hormones) change in hormones due to anything thing from your training,diet etc do not affect your gains one bit.simple as.




And even your argument is wrong,the whole "dont workout longer than 60 minutes because hormones " thing is about increased cortisol,not test.Still wrong though.



The reason anecdotally people get results from this advice is that its usually followed by bros who dont know what they are doing.Who were previously killing themselves with volume in the gym,so they went to less volume and got results.Sometimes less is more


On another note,that routine is silly.A beginner does not need that much volume

who said I am a beginner?

runawaybishop

saucers82 wrote: »

who said I am a beginner?

That doesn't mean what you think it means. A beginner could be classed as someone that can still increase the weights from session to session, as opposed to week to week or month to month.

hdaniel

saucers82 wrote: »

who said I am a beginner?

you can squat 100kg for sets of 10,plenty of people get that easy after a few months of SS,I would call you a beginner unless you weigh 50kg,which i dont think you do.
My point still stands,that routine is stupid for anyone.For someone who is truly an intermediate I would recommend this program http://forums.lylemcdonald.com/showthread.php?t=1696

saucers82

thanks I will check it out
when did this get so complicated

Scuba Ste

Blacktie. wrote: »

What programme are you on?

My own.

The Davestator

Another on GBC- giving Hanleys version a go for a change. Tough going and I'm sure I'd get the results my workouts deserve if I could just stop ****ing it all up at the weekend!

jugger0

Anyone wanna suggest me one? I want to get strong as fukk in the big 3... also power cleans and press!

saucers82

anyone got a link to a tried and tested 3 day one?

Gumbo

Will finish week 4 of strong lifts 5x5 tomorrow.

thegreatiam

jugger0 wrote: »

Anyone wanna suggest me one? I want to get strong as fukk in the big 3... also power cleans and press!

er...that's starting strength.

RidleyRider

Trying my own programming for a bit. Will see throughout Feb and March how they go:pac:

dylbert

Haven't a clue what program I'm on, I just does what I'm told

conzy

Have been on WSFSB3 since November really enjoying it. The unilateral leg work is great and I feel faster / more athletic than ever

Hoping to gain another bit of mass over the next 8 weeks and then begin a cut. Not sure if I will continue with WSFSB3 or move to another program

LuckyLloyd

dylbert wrote: »

Haven't a clue what program I'm on, I just does what I'm told

What did last week look like for you?

jugger0

thegreatiam wrote: »

er...that's starting strength.

Ive done that before, was thinking of one of the sheikos?

thegreatiam

jugger0 wrote: »

Ive done that before, was thinking of one of the sheikos?

Yeah, I wasnt sure if you were a beginner or not.

SS, is pointless if your not in that linear progression phase.

I'm on the "make it up as I go along" program cos I'm a noob :pac:
A is deadlift/squat/bench and B is lat pulldown/seated leg curl/shoulder press

Anything vital I'm missing :cool:

imonboard

I started out on strong lifts and had the usual beginner gains, then madcow both good.
Cant remember the order of the other programs , 5-3-1 worst program i ever did, wsfsb wasnt bad.

The best program is the one i am doing now Sheiko program for an englishman. It just seems to suit me, all my lifts are progressing, very quick timewise in the gym, well laid out. I cant think of any program that comes close to it.

thegreatiam

bluewolf wrote: »

I'm on the "make it up as I go along" program cos I'm a noob :pac:
A is deadlift/squat/bench and B is lat pulldown/seated leg curl/shoulder press

Anything vital I'm missing :cool:

ab/core work maybe.

maybe upper body pull

something like facepulls or rows. trap and rear delts, youve enough for lats.

colman1212

8x8 3 days. 5x5 3 days. More out of curiosity than anything.

Blacktie.

jugger0 wrote: »

Ive done that before, was thinking of one of the sheikos?

Is sheikos not aimed toward intermediate/advanced level lifters? Must look into it once I'm finished this and cutting.

dylbert

LuckyLloyd wrote: »

What did last week look like for you?

I do crossfit Monday, Wednesday and Friday,
Weightlifting Tuesday and Friday.

Usually train in 8 week cycles, this cycle I'm doing lots if oly and skill work.

jugger0

Blacktie. wrote: »

Is sheikos not aimed toward intermediate/advanced level lifters? Must look into it once I'm finished this and cutting.

Think its aimed at power-lifters in general, they have beginner versions and advanced ones i think... was googling it there, lots of flys!

LuckyLloyd

dylbert wrote: »

I do crossfit Monday, Wednesday and Friday,
Weightlifting Tuesday and Friday.

Usually train in 8 week cycles, this cycle I'm doing lots if oly and skill work.

I know you do Crossfit, was kinda curious for an example of the specifics over a week.

Sangre

bluewolf wrote: »

I'm on the "make it up as I go along" program cos I'm a noob :pac:
A is deadlift/squat/bench and B is lat pulldown/seated leg curl/shoulder press

Anything vital I'm missing :cool:

Abs and hamstrings. I don't think leg curls cut it. Try SLDLs, RLDL or (negative) GHRs.