What workout programs have you had the most success with?

DadOnDabs · 2019-01-23T15:52:58+00:00

nSuns 4 day split

Rosace_89 · 2019-01-23T16:04:11+00:00

the consistency Program

damaged_goods420 · 2019-01-23T19:32:49+00:00

PPL + Steroids

Lifeblows9691 · 2019-01-24T00:31:58+00:00

Years of lifting and this what worked for me, my best gains. It is 5 days on, then repeat the 5 days. Keep repeating the rotation. Your "off day" is just whenever shit in your life comes up that you cant make it to the gym. Just pickup your rotation the next day where you left off. You should be hitting 6 days a week. Here is the split.

1) chest and traps 2) biceps and triceps 3) delts 4) legs 5) back

Abs and calves are done every other day. Abs one day and calves the next.

I also started doing cardio FIRST. Because if i waited i would usually put it off. Also, cardio first is a hell of a good warmup. As you age, you will need to warm up more and more. Get used to it, your joints will thank you. You workout will suffer a little bit at first but you will quickly adapt to it and start feeling wrong if you start lifting with a cold body.

I do german volume training, lots of sets, gradually doing less time between sets. I also constantly change the order of exercises done on a given bodypart day.

Everyone is different, different exercises feel right and some feel awkward. That is your body telling you "hey dummy this feels biomechanically weird dont do it." We are all different shapes and sizes. An exercise that kills it for you may be awkward as fuck for me. When you keep doing those awkward movements, you well develop tendinitis. Keep forcing it and you will get chronic tendonitis, arthritis, and tendon/muscle tears. LISTEN TO YOUR BODY.

Nutrition and sleep, goes without saying.

Dont worry about one rep maxes. Unless you are a powerlifter it doesnt matter. And it is just a good way to get hurt. I seldom drop below 5 reps. Usually 8 to 12 for my working sets. Also do a few sets of 20 as part of your warmup and also at the end of the bodypart session to work on muscle endurance and force blood/nutrients into the muscle at the end of the workout.

I am 49 now. 5'11 about 225.

Alltime heaviest was 290. Benched 405 for 4x5 and deep squated 585 4x5. That was my alltime best workouts in my mid to late 20's. Cant touch that now due to age and injuries. No idea what my max was as I never did it as i didnt see a point to it.

I cannot stress enough, listen to your body and get sleep and keep nutrition on point. Good luck, and work hard.

AnabolLecter · 2019-01-23T15:10:16+00:00

Dorian Yate's Heavy duty.

Edit: It's not a program, but a training style.

ZhmaoZao · 2019-01-23T15:18:00+00:00

I'm doing the Daredevil work out from Superhero Jacked. It's a 4 day a week program but I've made progress and gotten compliments in a few months

FixYourselfFirst · 2019-01-23T15:19:21+00:00

How long have you been lifting? What are your goals? Are you bored because it takes too long? slow progression? not enough variety?

Try running a different program for a fixed amount of time, say six weeks. Something like 5/3/1 - Building the Monolith

SpluGoroth · 2019-01-23T16:29:16+00:00

I found PPL 4 Days a week to be better than 6 days personally, Push and Legs on Monday with Pull and Legs on Friday, resting Wednesday and the weekends. I find it easier to progress intensity wise with the added recovery days.

patacsiipse · 2019-01-23T16:41:23+00:00

Upperbody - lowerbody 2x , so 4 session a week. Also Push - Pull - Leg. And lastly full body 3x a week. Needless to say all with 80% heavy compound exercises and just a few isolation one. I’m quite certain that these are the most optional routines if you aren’t on the juice.

[deleted] · 2019-01-24T08:36:40+00:00

The Texas method is simple, it does have a lot of criticisms, but it made me a lot stronger and mentally tougher although volume day eventually becomes pure hell. My 5x5 squat got up to 165kg with this.

Johnnie Candito's 6 week strength program is good for squat and deadlift, less good for bench press.

GZCL method is a great way of customising your own program and understanding the components of a good training program. 5/3/1 is also solid and heavily customisable which is why it's hard to give a consummate review for as there are so many variables when it comes to assistance.

If you want to truly test yourself, try one of Brian Alsruhe's programs like Darkhorse. They are insane, he's an insane human and trying strongman stuff is fun.

Right now I'm running Average to Savage by Greg Nuckols and it's fantastic, very tough initially but it's fun and customisable to fit around your schedule which I am a huge fan of.

As a general rule if you're natty, I'd go with a strength based program. Increasing strength is a great indicator of an improving physique. Too many guys do a shitty PPL when they're weak af.

RedPillRey · 2019-01-24T15:53:26+00:00

I do push/pull/legs + steroids and growth hormone. Best gains ever! i prefer this split due to keeping all muscles in constant elevated muscle protein synthesis. Due to the roids i do about 60 sets a day so i still get the high volume and focus of a bro split but jamming more body parts into one day.

I go beyond failure with assistance from a workout partner blood and guts dorian yates style training.

WolfOfGroveStreet · 2019-01-24T17:58:16+00:00

I rotate Canditos 6 week and Layne Norton phat (just the hypertrophy days). When I feel like I've stalled on strength or size respectively I switch programs.

Candito is great if youre running a cut or lean bulking as it's worked off a spreadsheet that calculates your targets for each week. If you're falling behind it's a good indicator you've been cutting too hard and need to slow down

Title	What workout programs have you had the most success with?
Author	FrankTheTank43
Upvotes	5
Comments	13
Date	January 23, 2019 3:02 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/aj0jg1/what_workout_programs_have_you_had_the_most/
Archive Link	https://theredarchive.com/r/askTRP/what-workout-programs-have-you-had-the-most.175088 https://theredarchive.com/post/175088

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