Lack of programs on the forum, post your programs

[Aziz the great]

Is it me or is there no programs to follow on here other than hrt? I love this forum and I want to get some workout variation from here. Haven't been on here in a while. Let's make this the official workout thread for anyone who wants to share the current program they're running?

[Jay Nera]

I'd be curious to see some bodybuilding programs as well.

[IronPreacher]

I'd be curious to see some bodybuilding programs as well.

i'm using Neil Hill's Y3T training...and i'm definitely seeing results

[IronPreacher]

today's leg training

1) 2x leg press with 3 drop sets - 15 to 20 reps per drop

2) 4x giant set: squat (15-20 reps) + walking lounges (15-20 per leg) + leg extension (drop set 15+ reps) + leg extension,partial reps (15+ )

3) 4X giant set: lying leg curls (drop set 20+ reps) + seated leg curl (15-20) + RDL (12-15 rep)

Calves - 3x seated raise SS with standing calve raise ( to failure)

I'm already sore AF

[Shahabidabi]

I haven't been able to find anything on the new site but here is a link to the old site where there were a bunch of training programs.

https://web.archive.org/web/20160319051520/http://animalpak.com///html/sections.cfm?id=32

[MRmichael.hooker]

I haven't been able to find anything on the new site but here is a link to the old site where there were a bunch of training programs.

https://web.archive.org/web/20160319051520/http://animalpak.com///html/sections.cfm?id=32

Good find. Lots of good training programs in here including one of the House's personal programs

[Cellardweller]

Programs are funny. They all don't work for all people. Everyone, no matter what you label yourself as, bodybuilder, power lifter, strongman, crossfitter, whatever, your body and your specific needs aren't necessarily going to be met by doing what the next guy is doing. Also, while it's cool to see what Ox, Rex, House or Boss is doing in the gym, these guys are pro's and are at a different level of training, diet and are a couple levels higher of crazy than you are. Some people respond well to higher reps and volume while others to higher weights and lower reps. Personal goals also figure in as well. Frequency of training is different for everyone too. If you can do 6 days a week and recover then great. Some people work physically demanding jobs or long hours so maybe 3-4 days a week are better for them. So when you're shopping for a program, make sure you take a reality check first. Know what you can do, how you respond and have clear goals for yourself before you commit several months of possibly traveling down the wrong road. There's only 52 weeks a year don't waste half of those doing something that might get you hurt or just be spinning your wheels in the mud. And I say months because doing something for only 4 weeks and changing up to something else is a waste of time. You need to give a new program at least 3-6 months to tell if its doing anything for you.

Having said that, these are programs that have worked for me.

3x10

Everyone starts out doing 3 sets of 10 in junior high football LOL.



5x5

straight up 5 sets of 5 reps pyramiding up the weight each set to a 5 rep max has gone a long way for me. This is how I built up my base strength. The first 2 sets pretty much warm up, the third starts to feel like work, the 4th is work and the 5th is all out for that 5 rep max. If you hit 4 that's OK, you hit 5 next week. Short term goal set right there. Move up 5 lbs when you hit 5.



5/3/1

google this. there's articles about it everywhere. buy the book. I have used this for years and years and it works. I use blackironbeast's calculator and it provides several accessory options to help you meet your goals even if you are bodybuilding. Makes it simple. Just start light and progress slowly.

https://blackironbeast.com/5/3/1/calculator


The Cube

I ran this when Brandon Lilly was an Animal and he brought this out. It's similar to 5/3/1 but the intensity level for each lift is different each week. I have to say I prefer 5/3/1.



Animal Routine #5

https://web.archive.org/web/20160324025321/http://animalpak.com//html/article_details.cfm?ID=48

I use this when I need something different. I even use the rep scheme on accessory work sometimes. You take away knowledge with everything you do.



Wave Training

what I'm doing now I took from this article and kind of made it my own


https://www.t-nation.com/training/5-best-loading-schemes-for-size-strength

I have combined the 7/5/3, 5/4/3 and 3/2/1 waves into kind of my own 5/3/1 program. I do 2 waves of 7/5/3 after warming up one week, 3 waves of 5/4/3 then the 3rd week I do 4 waves of 3/2/1. The 4th week is deload or reload. I tend to reload too often LOL. When I successfully complete my waves I just add 5 lbs to all the lifts and go for another round. No big jumps. This gives me increased volume at higher weight over 5/3/1 and because I'm taking 2 steps foreward then one step back, I'm not going for a max lift and keep underloading to build strength while also making it challenging. The best part is I have fun with it too. If you're doing something you dread it's not going to go well. You could also run the same wave for maybe 3 weeks and progress as you hit all the target reps. Maybe do 7/5/3 for 3 weeks straight, deload then reload the same or different loading scheme. There's no wrong way as long as it works for you and you hit your goals.

[Cellardweller]

I also want to add that because there is so many different roads to the same place, its cool to follow along other people's Journeys to see how other people operate. I have to say that over the years I've learned alot from my brothers here even though some of them don't even have the same goals as me. There's been alot of sharing of knowledge and pain and encouragement going on and it's been a great experience for me to be a part of the crew here.