Max OT vs. HST vs. HIT vs. DC vs. Westside vs. GVT vs. PRRS [Forum Archive]

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Max OT vs. HST vs. HIT vs. DC vs. Westside vs. GVT vs. PRRS

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Posted by: viet_jon

I know it's impossible to say what's 'the best', so this pole is based purely on opinions. If you only know and have done only one of these programs, then please do not vote.

MAX-OT

HST

HIT

Dogg Crapp

Westside Training

Advanced GVT

PRRS

Posted by: camarosuper6

I have used many with success, but no routine is perfect.

In any event, my basic rules of working out are..

1. Heavy weights
2. Low volume (4-8 total sets per bodypart)
3. Time in gym one hour or less.
4. Mostly Compound movements.

Posted by: Double D

Really depends on what your training for. Imo westside is best for strength. Also I have did german volume training and didnt like it. easy to get burnt out on it. But you left out Starrs 5x5.

Posted by: Dale Mabry

The best workout is the one that you write that doesn't limit your options by saying one principle is dominant over another...

Posted by: Double D

Good post Dale. You are correct, but if we are talking about a certain named workout then pick one for us.....

Posted by: Dale Mabry

What are you trying to do. You could be going for max weight, you could be going for hypertrophy, you could be going for best overall athletic improvement.

Posted by: Double D

Ya I kinda said that in my first one. I mean what do you like to do. Just in general. Which do you enjoy?

Posted by: Dale Mabry

3x a week (1-2 power exercises, after that Full body strength (Leg/Push/Pull undulating 4/8/4 8/4/8 4/8/4 repetition), end it all with some Energy system development. That is for a highly experienced athlete and mostly for performance gains.

Posted by: Double D

Nice, I like that also. Now was that so hard...haha

Posted by: CowPimp

I found Westside to promote more strength gains than the others, and provide plenty of mass to go along with it with my diet in check.

I found HST to be less effective than I'd hoped, but I don't think I gave it a fair run eithier.

Max-OT was okay, but I felt like I stagnated kind of quickly with it.

P-RR-S was pretty effective for mass and strength gains both, and it was a lot of fun.

HIT helped me get my strength up there some, but I got burnt out quick. I don't recally what mass gains were like, if I was even bulking at the time.

I've never done DC or GVT training.

If I had to pick a favorite, then it would be Westside, but I like writing my own programs a lot too.

Posted by: viet_jon

Quote:

Originally Posted by Dale Mabry

3x a week (1-2 power exercises, after that Full body strength (Leg/Push/Pull undulating 4/8/4 8/4/8 4/8/4 repetition), end it all with some Energy system development. That is for a highly experienced athlete and mostly for performance gains.

that looks interesting.

what rep ranges are you doing for the power exercises? 6-7?

Posted by: Richie1888

whats westside all about ?

Posted by: tucker01

Quote:

Originally Posted by Richie1888

whats westside all about ?

Increasing your lifts in the Big 3

Posted by: Gazhole

Ive read about them all, but if i had to choose which to actually try id probably go with PRRS or Westside depending on my goals at the time.

GVT looks interesting though.

Posted by: Dale Mabry

Quote:

Originally Posted by viet_jon

that looks interesting.

what rep ranges are you doing for the power exercises? 6-7?

2-3

Posted by: P-funk

sometimes I go up to 4-5 in the power stuff too. Usually never over 5 because the person starts to slow down, unless you are doing some sort of plyo's, where you might go to 10-15 (say hops or something like that)........occasionally 30 rep sets of clean and jerk too. j/king....haha

Posted by: tucker01

Quote:

Originally Posted by P-funk

sometimes I go up to 4-5 in the power stuff too. Usually never over 5 because the person starts to slow down, unless you are doing some sort of plyo's, where you might go to 10-15 (say hops or something like that)........occasionally 30 rep sets of jerk and cleaning too. j/king....haha

fixed

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

For fast respone plyos, I will do upwards of 10-15 reps since they are so fast.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

For fast respone plyos, I will do upwards of 10-15 reps since they are so fast.

right.

anything intensive though is lower reps.

Posted by: viet_jon

Quote:

Originally Posted by P-funk

sometimes I go up to 4-5 in the power stuff too. Usually never over 5 because the person starts to slow down, unless you are doing some sort of plyo's, where you might go to 10-15 (say hops or something like that)........occasionally 30 rep sets of clean and jerk too. j/king....haha

Quote:

Originally Posted by Dale Mabry

2-3

by power you guys mean squats/deads/ bench right?

and one more question, what's the reason behind the low reps???

Posted by: joesmooth20

Hit was great for me in the strength department, gains were okay but my diet wasn't the best. P/RR/S was a great over workout in every department but it could get kinda hard if you went to a busy gym, having to wait for stations and whatnot. Since the gym I am forced to use has about 20,000 members I tend to stay with HIT as opposed to other routines. It really goes with the old saying though "everything works, but it doesn't work forever".

Posted by: Dale Mabry

Quote:

Originally Posted by viet_jon

by power you guys mean squats/deads/ bench right?

and one more question, what's the reason behind the low reps???

By Power I mean cleans, plyos, anything explosive. I would put traditional squat/dead/bench as power exercises.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

By Power I mean cleans, plyos, anything explosive. I would put traditional squat/dead/bench as power exercises.

and to add to that, you can also use chains and bands as a way to prevent deceleration of the bar.

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

and to add to that, you can also use chains and bands as a way to prevent deceleration of the bar.

I meant to put "NOT" power exercises, but with bands or chains, I would consider it since they and not you are doing the decelerating.

Posted by: Richie1888

Quote:

Originally Posted by IainDaniel

Increasing your lifts in the Big 3

big 3 being ?

squats deads bench ?

Posted by: Raz

Quote:

Originally Posted by Richie1888

big 3 being ?

squats deads bench ?

Yea that's right. Below is a site with some good info on the programme.

http://www.muscletalk.co.uk/article-...e-barbell.aspx

Posted by: CowPimp

If I have people do medicine ball throws of various kinds I will often use higher repetitions too, as they are not especially technically or incredibly demanding (Though it adds up by repetition 10 or 12!).

Posted by: Raz

Quote:

Originally Posted by CowPimp

If I have people do medicine ball throws of various kinds I will often use higher repetitions too, as they are not especially technically or incredibly demanding (Though it adds up by repetition 10 or 12!).

Are power exercises basically the same as Dynamic Effort training? I do recall you saying this type of training isn't a whole lot beneficial for beginner's? Can one still gain alot of strength without the use of Dynamic Effort training?

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

I meant to put "NOT" power exercises, but with bands or chains, I would consider it since they and not you are doing the decelerating.

I know what you meant. that is why i followed up.

Posted by: Dale Mabry

I hang my head in shame and disgust.

Posted by: Raz

Also, for strength gain's on the big 3. What programme do you experience lifters/trainer's prefere, out of Westside and Starr's 5x5?

Posted by: Raz

Are my posts showing up??? All u mods/users online and nobody as replied to my question's. :-(

Posted by: Raz

If Kenwood was here, he would reply |-:

Posted by: Raz

Ano I'm abit of a prick guys, but do I deserve to be ignored?

Posted by: viet_jon

Quote:

Originally Posted by Raz

Are my posts showing up??? All u mods/users online and nobody as replied to my question's. :-(

many, including myself, leave IM open in our web browser when we leave the computer, so it shows as online.

just chill, the mods will answer your question soon enough.

Posted by: P-funk

Quote:

Originally Posted by Raz

Are my posts showing up??? All u mods/users online and nobody as replied to my question's. :-(

a) we have jobs and have other things to do. If you want your questions ansered right away, set up a paypal account and start sending me money.

b) Westside routine or 5x5- both good. both have benefits. Both are different. The program that someone trains on does not dictate the outcome....the set up does. Either of those programs are fine, as are many other programs....the important thing about these programs is that you follow the templates properly and don't deviate from them, so that you can see the benefit they have to offer.

Posted by: mike456

Quote:

Originally Posted by P-funk

a) we have jobs and have other things to do. If you want your questions ansered right away, set up a paypal account and start sending me money.

how much time does 3 dollars cover?

Posted by: P-funk

Quote:

Originally Posted by mike456

how much time does 3 dollars cover?

lol......about 3 words.

Posted by: Gazhole

Quote:

Originally Posted by P-funk

lol......about 3 words.

Thats the P-Funk sampler.

I remember you said in another topic you were charging $90 dollars an hour before?

Thats a nice whack of money right there. Kudos!

Posted by: Raz

Quote:

Originally Posted by P-funk

a) we have jobs and have other things to do. If you want your questions ansered right away, set up a paypal account and start sending me money.

Okay thanks for your reply P-Funk. Sorry for being impatient. Oh and I actually would but since I'm not 18 yet, I don't have the right to set up a credit account.

Posted by: Double D

Quote:

Originally Posted by Raz

Also, for strength gain's on the big 3. What programme do you experience lifters/trainer's prefere, out of Westside and Starr's 5x5?

I am very partial to westside. My bench has went from 290-325 in about a month and a half. Of course I have never trained for strength, but its pretty damn good. I have heard teh 5x5 program takes alot out of you. Some people dont get enough rest nor eat enough for it!

Posted by: Triple Threat

Westside seems to produce the best results for me given my goals. Even at that, I need to take a break from it every once in a while.

Posted by: Seanp156

I don't think it's necessary to follow Westside to a "T" after you get used to it... For example, now I just have a general bench day, squat day, and deadlift day and I throw in a general upper day too... Every 3 weeks or so I vary the basic lift by some means (box squat vs. free squat) and usually progress the weight over the course of three weeks for a given varient... I don't think devoting days specically to speed work is really necessary once you get used to the point of trying to move the weight fast. You need to remember to do that whether you're using 135lbs or 315lbs, push with everything you have each rep.

Posted by: CowPimp

Quote:

Originally Posted by Raz

Also, for strength gain's on the big 3. What programme do you experience lifters/trainer's prefere, out of Westside and Starr's 5x5?

I've never used Starr's 5x5 program myself, but I have heard of many others experiencing good gains. Of course, the Westside template is used by many premier powerlifters in the game; you can't argue with results.

Posted by: NordicNacho

Anyone change their mind?

Ive done Max-OT, German Volume, and just Started HIT so far I've like them all.

Posted by: juggernaut

I think I've come up with what works best for me...at least currently:
4 days on, 1 day off, 4 days on (repeat same workout with some variations as first part of the week), take another day off after 4 days on; do this 4x. After, do two cycles of 1 bodypart a day, for six days straight.
I swear, I havent seen so much visible growth in my shoulders and quads in such a long time than with this routine.

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Max OT vs. HST vs. HIT vs. DC vs. Westside vs. GVT vs. PRRS

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