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

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.

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.

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

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

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.

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

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.

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

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.

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?

whats westside all about ?

Originally Posted by Richie1888

whats westside all about ?

Increasing your lifts in the Big 3

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.

Originally Posted by viet_jon

that looks interesting.

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

2-3

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

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

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

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

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.

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

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???

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".

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.

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.

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.

Originally Posted by IainDaniel

Increasing your lifts in the Big 3

big 3 being ?

squats deads bench ?

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

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!).

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?

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.