I Took this entire post written by Cynical Simian from Elitefitness, because i think he nailed everything he needed to say.
Original Link Here: CLICK HERE
Training Information Vault - Programs, Exercises, Articles and More… — START HERE
Thanks to anotherbutters, fortunatesun, Protobuilder and BiggT for helping me put this together…PROGRAMS
Disclaimer: This does not purport to be a comprehensive collection of
styles of training. Rather, it reflects some of the programs that are
used most often and considered well-designed and effective by the
members of this board. Very generally, this means you’ll find an
emphasis on compound lifts, progressive resistance, and higher
frequency than in the typical “bodypart X once per week” BBing split.
The hope is that eventually you’ll apply the principles learned from
doing “cookie-cutter” programs to your own program design. A few
journals by forum members are included to show what runs of each
program look like and some potential modifications.
Starr/Pendlay/Rippetoe 5×5:
The 5×5 was originally popularized by Bill Starr as a football strength
program, and it and similar programs continue to be used by sports
teams and competitive athletes around the world. An excellent
general/foundational style of training that can be customized to fit a
nearly any individual’s goals and experience level.
Madcow’s Site - Excellent general training resource and intro to the 5×5. Do yourself a favor and just read everything here.
Direct links to different stages of the 5×5 for the impatient (note:
“advanced” doesn’t mean “better” - beginner = fastest progress,
advanced = when you need it):
Mark Rippetoe’s 3×5 (Beginner)
Linear/Single Factor 5×5 (Intermediate)
Periodized/Dual Factor 5×5 (Advanced)
Journals (see the above site for more journals/results):
Rippetoe 3×5: GSPSingle Factor: anotherbutters, asdfzxcv
Dual Factor: Guinness5.0, Jim Ouini
Examples of extended DF volume phase with AAS: Guinness5.0, blut wump
Westside Barbell (WSB):
WSB’s focus is on increasing the three powerlifting competition lifts,
the squat, deadlift, and bench press. In addition to being good for
those interested in powerlifting or addressing a weak point in one or
more of these lifts, it’s very flexible and offers a mix of types of
lifting with its Maximum and Dynamic Effort days.
Journals: Guinness5.0
Hypertrophy Specific Training (HST):
The “Intro” link below goes into more detail, but, as the name implies,
HST’s primary goal is stimulating hypertrophy. It uses full-body
workouts, and a cycle contains 15, 10, and 5 rep phases.
Not surprisingly, the best place for HST info is the official site…
Journals: Guinness5.0, Jim Ouini
EXERCISES
Starting Strength
- Squat, Bench Press, Deadlift, Overhead Press, Power Clean - 20-50
pages on each, with pictures and diagrams. Best $30 you’ll ever spend.
Exercise and Stretch Descriptions:
Videos:
http://www.joeskopec.com/assist.htmlhttp://www.uwlax.edu/strengthcenter…video_index.htm
http://www.aceathlete.com/hatch/video.htm <– look at this for the Oly squat even if you’re not interested in the other Oly lifts
PL Forum Stickies:
Pendlay/JS Rows (same as the BB Row links on madcow’s site):
http://www.expertpcsupport.com/forum/s…ad.php?t=366601http://www.midwestbarbell.com/total…findpost&p=9976
Misc:
What people mean when they say “Needsize Abs”Warm-Ups
CARDIO
Tired of “regular” cardio?
DIET
Most questions about diet can be answered in the Diet Forum.
For our purposes, the salient point is that caloric balance determines whether you gain or lose weight. Madcow finally wrote a diet article because so many people mistakenly give credit (or blame) to programs for changes in weight.
Online Bodyfat, BMR, etc. Calculator (shouldn’t be treated as absolute truth, but most find that it’s pretty accurate)
FURTHER READING
Articles, programs, etc. to check out once you have a grasp of basic training theory (as usual, see madcow’s site for that)
Article collections:
Marunde-Muscle (particularly good for those interested in strongman)
Other Programs:
Joe Skopec PL Programs and Calculators (Smolov, Korte, and others - see Strength Online link above for full Korte explanation)Eastern and Western PL Programs
“BEST OF THE TRAINING BOARD”
- The War and Peace
of Training threads, the original 5×5 thread. Everything you need
should be on madcow’s Geocities site, but it’s worth a look for the
discussion and Q&A about all things 5×5 - Bill Starr’s 5×5
- ATF
Squat form will differ a bit from person to person, but in general it
should look similar to this. NB BiggT’s posts about the difference
between Oly and PL squats and the importance of core strength - Guinness5.0 325×5 (video)
- Discussion of the general lack of emphasis on training knowledge - Cruising the anabolic forum with BiggT
- Glenn Pendlay, Madcow, and others on goals, programs, progression, and more - Making cookies without cutters
- “How to squat for HUGE ARMS” by Stuart McRobert - great article on why you should drive up your squat and deadlift
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