Pulling out all the stops!!! Your absolute best routine?

**SuperFlex** · 11-24-2004, 07:11 PM

I've already read some great routines on here but what's the one routine that made all others obsolete in comparasion? Please feel free to share your best routine or routines for not only size but strength. Any muscle group you feel you have the magic formula for let us know. I know it's a lot about genetics but hard work does wonders as well... Post those routines that light a

under your butt!!!

**SuperFlex** · 08-02-2006, 07:46 PM

This was a popular thread...

**PWGriffin** · 08-02-2006, 07:55 PM

there is no best program....the program should be devised to suit a person's specific needs and goals. And many programs can be adapted to suit different needs or goals....this is why I try different protocols often to see which I like the best.

**SuperFlex** · 08-02-2006, 10:09 PM

Originally Posted by PWGriffin

there is no best program....the program should be devised to suit a person's specific needs and goals. And many programs can be adapted to suit different needs or goals....this is why I try different protocols often to see which I like the best.

Agreed, but I've certainly had routines that produced greater results than others... That's all I was asking. What worked best for you. I actually just bumped this going through old threads.

**TJ Cline** · 08-02-2006, 10:58 PM

To be honest I have no idea. I did push/pull/legs for years and am now doing a total body or upper/lower. So far I like them all.

**SuperFlex** · 08-02-2006, 11:04 PM

Originally Posted by ForemanRules

To be honest I have no idea. I did push/pull/legs for years and am now doing a total body or upper/lower. So far I like them all.

I'm going to have to check out your journal man. I've seen quite a few people on here do the whole body workouts. I'm curious how you set it up...

Didn't see it skimming through. I'll check P-funk's.

**Gazhole** · 08-03-2006, 12:19 AM

Ive only just started full body so i couldnt tell you how that is yet, so id have to go with push/pull/legs as my fav.

**Richie1888** · 08-03-2006, 05:47 AM

P/RR/S fan love the concept love the results

**PWGriffin** · 08-03-2006, 07:36 AM

Originally Posted by SuperFlex

Agreed, but I've certainly had routines that produced greater results than others... That's all I was asking. What worked best for you. I actually just bumped this going through old threads.

Well, I'm doing pretty good with my current upper/lower split with undulating periodization. But as far as my best results....they are scewed by steroid use and/or dieting for bulk or cutting.

As of right now with my current program, almost all of my lifts are up and I've gained weight naturally, so I'm very satisfied.

**viet_jon** · 08-03-2006, 10:00 AM

I dont think it matters. Use a routine that fits your work/play and how many days a week you workout. There might be a slight edge using one spit/routine over another, but the edge isn't going to be big enough to blow the other routines out of the water.

IMO, to get big, all you need is FORM, and INTENSITY. If you have the best program laid out for you, but got no form and lift with no intensity, then your going nowhere. But if you know jack squat about routines and splits, FORM and INTENSITY will still get you big alone. Plus diet.

**SuperFlex** · 08-03-2006, 10:57 AM

Originally Posted by PWGriffin

Well, I'm doing pretty good with my current upper/lower split with undulating periodization. But as far as my best results....they are scewed by steroid use and/or dieting for bulk or cutting.

As of right now with my current program, almost all of my lifts are up and I've gained weight naturally, so I'm very satisfied.

What do you think about steroids?

**SuperFlex** · 08-03-2006, 11:01 AM

It all works, but I've had some standout routines... Things like negatives, low/high rep mixes, supersets, and my personal favorite dropsets. Rountines built around these intensity methods have always resulted in quick and big gains for me. I'll post a few routines that have truly done the job...

**SuperFlex** · 08-03-2006, 11:19 AM

One thing I like that most people don't do is a certain split.

Most 3 day splits:
Chest, Delts, Triceps (too much by the time you get to triceps. No juice left)
off
Legs
off
Back, Biceps (biceps suffer from doing back first)

Better split IMO:
Chest, Delts, Biceps (good chest and delt work. biceps are still strong and ready to go!)
off
Legs
off
Back, Triceps (both can be worked HARD! Plus using this split works the entire arm twice a week instead of overworking one muscle once a week)

Just a simple breakdown. Even when training 4 or 5 fives a week with weights imo this is better than straight push/pull.

My favorite once a week split:
Chest, Delts(do delts day 6 if you want them to have their own day)
Back, Calves
off
Quads, Hams
Triceps, Biceps(Triceps first because biceps keep their strength better imo.)
off
off

This routine allows for the best full recovery for each muscle group. It gives the weekends off, trains the arms twice a week, gives Saturday for any missed workouts, gives a day after back before legs, and places calves in a split were energy or time should be no excuse to skip them...

Favorite routine period:
Chest, Delts
Back, Calves
Quads, Hams
Triceps, Biceps
off
repeat

This split works best for me...

**Pedigree** · 08-03-2006, 11:32 AM

A modified version of the Bill Starr 5x5.

Day 1
Volume Phase De-load/Intensity Phase
Squats 5x5………………………………………...........3x3
Bench 1x5………………………………………...........1x3
Rows 1x5(Bent Over DB, BB, T-Bar, or cable)1x3
Triceps 3 sets of 8-12……………………………..3 sets of 8-12

Day 2: OFF

Day 3
Volume Phase De-load/Intensity Phase
BB Lunges 3 sets of 6-10……………………………..Drop this lift
A1) Military Press 5x5………………………………………...........3x3
A2) Lateral Raise 3 sets of 8-12……………………………..2 sets of 8-12
Wide Pull-Ups 8x3………………………………………..5x3 (45 seconds rest)

Day 4: OFF

Day 5
Volume Phase De-load/Intensity Phase
Squat 1x5………………………………………............1x3
Bench 5x5………………………………………............3x3
Deadlift 5x5…………………………………….…...........3x3
Biceps 3 sets of 8-12……………………………...3 sets of 8-12

Day 6: OFF

Day 7: OFF

**PWGriffin** · 08-03-2006, 12:05 PM

Originally Posted by SuperFlex

What do you think about steroids?

I honestly wish I hadn't done them. If I was a little older, more experienced, and really had my shit together when I did my first cycle I think I would've benefited more from it.

A little over a year ago I did my first cycle...I've since completed 2 more, one being a short cutting cycle. I started the first cycle weighing 169lbs...(see? I should've waited, I didn't know any better though, this was before I really started educating myself, and I was kinda pressured by my other friends who had been using) I'm now bulking naturally and I'm at 193lbs as of today...I totally could've made that kind of progress naturally had I done things properly, I've no doubt about it. And I would've saved quite a bit of money in the process.

Now that I feel I really do have my shit together...I plan on doing 1, MAYBE 2 more cycles because I want to do one bodybuilding show and I want to do it next spring/summer. After that show....I plan on hangin it up and just living a healthy lifestyle and working on an education and a career in the fitness industry...I don't plan on being a bodybuilder anymore as of this moment so I don't see the need in subjecting my body to that kind of abuse...(not that steroids are all THAT bad, just not necessary to your everyday lifter and definitely not economical)

Since I've gotten a good program together and periodized it, I'm seeing gains in strength regularly. I find that much more invigorating than sudden gains in strength that level off after discontinuation of drug use.

**Yanick** · 08-03-2006, 12:17 PM

i honestly had the best gains of my life on a full body routine, super high volume (bout 33 sets/workout) with a de load after three weeks. very hard workout but the gains are there if you put in the effort it pays off.

**CowPimp** · 08-03-2006, 12:23 PM

The current program I'm doing has yielded me good results thus far. Yesterday when I worked out I'm pretty sure every single lift I did was a personal record.

**SuperFlex** · 08-03-2006, 01:48 PM

Originally Posted by PWGriffin

I honestly wish I hadn't done them. If I was a little older, more experienced, and really had my shit together when I did my first cycle I think I would've benefited more from it.

A little over a year ago I did my first cycle...I've since completed 2 more, one being a short cutting cycle. I started the first cycle weighing 169lbs...(see? I should've waited, I didn't know any better though, this was before I really started educating myself, and I was kinda pressured by my other friends who had been using) I'm now bulking naturally and I'm at 193lbs as of today...I totally could've made that kind of progress naturally had I done things properly, I've no doubt about it. And I would've saved quite a bit of money in the process.

Now that I feel I really do have my shit together...I plan on doing 1, MAYBE 2 more cycles because I want to do one bodybuilding show and I want to do it next spring/summer. After that show....I plan on hangin it up and just living a healthy lifestyle and working on an education and a career in the fitness industry...I don't plan on being a bodybuilder anymore as of this moment so I don't see the need in subjecting my body to that kind of abuse...(not that steroids are all THAT bad, just not necessary to your everyday lifter and definitely not economical)

Since I've gotten a good program together and periodized it, I'm seeing gains in strength regularly. I find that much more invigorating than sudden gains in strength that level off after discontinuation of drug use.

Since you've done your homework at this point and I have not, are steroids any more dangerous then say perscription drugs? I've never even seen steroids, but with a single cycle my gains would be huge. I've been accused of taking them more than once...

**SuperFlex** · 08-03-2006, 01:50 PM

Originally Posted by Yanick

i honestly had the best gains of my life on a full body routine, super high volume (bout 33 sets/workout) with a de load after three weeks. very hard workout but the gains are there if you put in the effort it pays off.

That's a lot of sets Yanick! How often do you do the workout? Got a sample routine?

**SuperFlex** · 08-03-2006, 01:50 PM

Originally Posted by CowPimp

I'm pretty sure every single lift I did was a personal record.

Sweet.

**SuperFlex** · 08-03-2006, 01:53 PM

Originally Posted by Pedigree

A modified version of the Bill Starr 5x5.

Day 1
Volume Phase De-load/Intensity Phase
Squats 5x5………………………………………...........3x3
Bench 1x5………………………………………...........1x3
Rows 1x5(Bent Over DB, BB, T-Bar, or cable)1x3
Triceps 3 sets of 8-12……………………………..3 sets of 8-12

Day 2: OFF

Day 3
Volume Phase De-load/Intensity Phase
BB Lunges 3 sets of 6-10……………………………..Drop this lift
A1) Military Press 5x5………………………………………...........3x3
A2) Lateral Raise 3 sets of 8-12……………………………..2 sets of 8-12
Wide Pull-Ups 8x3………………………………………..5x3 (45 seconds rest)

Day 4: OFF

Day 5
Volume Phase De-load/Intensity Phase
Squat 1x5………………………………………............1x3
Bench 5x5………………………………………............3x3
Deadlift 5x5…………………………………….…...........3x3
Biceps 3 sets of 8-12……………………………...3 sets of 8-12

Day 6: OFF

Day 7: OFF

I've heard a lot of people talk about the 5x5 routines. I've never tried or even seen the actual program, but it's beginning to spark my interest... I'll have to look a routine up.

Are you doing 5x5 then 3x3 or just 3x3? Good results?

**kenwood** · 08-03-2006, 02:02 PM

my workout i like:

monday- fullbody push -reps:5-6
squats: 4x
bench: 3x
incline: 3x
military press: 3x
dips 3x

tues: off

wed: fullbody-pull-reps 5-6
sld's 4x
bentover rows 3x
wg pullups 3x
chinups 3x
100lb heavy bag throws: left&right shoulder: 2-3x

thurs: off

fri: repeat

**SuperFlex** · 08-03-2006, 02:04 PM

Originally Posted by kenwood

my workout i like:

monday- fullbody push -reps:5-6
squats: 4x
bench: 3x
incline: 3x
military press: 3x
dips 3x

tues: off

wed: fullbody-pull-reps 5-6
sld's 4x
bentover rows 3x
wg pullups 3x
chinups 3x
100lb heavy bag throws: left&right shoulder: 2-3x

thurs: off

fri: repeat

Interesting...

**Yanick** · 08-03-2006, 02:19 PM

Originally Posted by SuperFlex

That's a lot of sets Yanick! How often do you do the workout? Got a sample routine?

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

**P-funk** · 08-03-2006, 02:20 PM

that program looks familiar.

**Yanick** · 08-03-2006, 02:22 PM

Originally Posted by P-funk

that program looks familiar.

thats cause your sadistic self guided me on that one. some of the hardest workouts of my life in those couple of weeks.

**P-funk** · 08-03-2006, 02:23 PM

Originally Posted by Yanick

thats cause your sadistic self guided me on that one. some of the hardest workouts of my life in those couple of weeks.

yea, but that shit worked. I may go back to that workout in a few months after I do what I am doing.

**Yanick** · 08-03-2006, 02:37 PM

Originally Posted by P-funk

yea, but that shit worked. I may go back to that workout in a few months after I do what I am doing.

if i was healthy i would hit that routine up no questions asked. as of right now i'm not sure where my training will take me.

**P-funk** · 08-03-2006, 02:40 PM

Originally Posted by Yanick

if i was healthy i would hit that routine up no questions asked. as of right now i'm not sure where my training will take me.

what is your training now?

**Yanick** · 08-03-2006, 02:48 PM

Originally Posted by P-funk

what is your training now?

VERY light dl'ing/squatting (225)
a row
a press
a shrug
isolation stuff ie lateral raises, bent over laterals, pullovers etc
lots of core work

nothing strict or written down, i change the plane of motion every workout. 3-4 sets per exercise. i have no goals to work toward, just trying to get my core strong so i can see if i can start going heavy again. i will do this or something like this until school starts in sept. at which point i will attempt to go heavy again and if i hurt myself one more time i have to figure out a different way to train as my body is falling apart on me.

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