Style's of training??

[Lenny89]

What was your best training style and why? What gains did you get? What did you dislike ect??

I have only heard of few.. DC training, 5/3/1, Pyramiding, failure,

Sometimes do failure training seems ok but i know theres lots out there

 

[GreatGunz]

I have tried quite a few and up until a few months ago never really tried a power lifting type program until POB suggested it.
I have since than been training with the program and I have to say I love IT!

Honestly the best strength and size gains I have consistantly made have Been from this program.

 

[J-dub]

I started a 5/3/1 program but only working out 3 days a week because I was coming off an injury and i've found it just works for. I only workout 3 days a week so it takes me a week longer to finish my cycle so I don't have the same need for a deload week.

 

[Mini Forklift Ⓥ]

BB'ing, I made the best gains with HIT.

For PL'ing, IMO 5/3/1 is one of the best out there; if you follow it you can't really screw up. Have been running 'The Cube Method' for the last couple of months, really effective whilst essentially remaining a pretty simple concept/layout.

 

[Mini Forklift Ⓥ]

I have tried quite a few and up until a few months ago never really tried a power lifting type program until POB suggested it.
I have since than been training with the program and I have to say I love IT!

Honestly the best strength and size gains I have consistantly made have Been from this program.

Which programme are you following?

 

[Lenny89]

Anyone got the DC TRAINING excel spreadsheet lying around lol? I know I know use vets are gonna say lazy ect! I just want to have a look at it

 

[PillarofBalance]

Which programme are you following?

5x5 10 character minimum

 

[kyle grey]

For BB I found heavy duty HIT worked best on an experienced trainee who could muster sufficient intensity within the 2 set protocol

Currently I use linear periodization on all my main upper body lifts including curls and skull-crusher's , legs get GVT 10X10 squats with max 90 sec rest between sets, everything else I train "bodybuilding" style slow and squeeze stopping on a pre-determined number of reps just shy of failure .

 

[Bambam2012]

I like sft 7 training for bb. Example for chest. 5 sets 5 reps 30 sec rest first set inclines the last set should be able to barely get 5 reps. Do a few more exercises of your choice to 10-12 reps. I mix it up presses with dumbells, pull overs, dips, etc. last set I do pec deck or cable flys 7 sets 12-15 reps 30 second rest. At my 50+ age it made me quite a bit fuller and rounder on muscle groups.
Legs I do an intense workout every other week which includes squats 3x 10-12 reps, hack squats, 3 x 10-12 reps now the fun part. Leg presses 2 plates each side 20 reps, 3 plates each side 30 reps, 4 plates each side 40 reps, and for the make me puke finally 5 plates each side 50 reps. All about blood flow here. Oh and not done yet. Stiff leg deads and leg curls 7x 12-15 reps 30 second rest. That's every other week. Too damn intense every week.

 

[Rein]

It depends on the muscle group I am training. When it comes to arms, chest and shoulders as well as forearms and calves I use a rest period of 90"-120" and focus on the negative phase of the movement taking 3-4 seconds to lower the weight and 1-2 seconds to lift it. For arms and shoulders I do no more than 12 sets and I don't go over 15-18 sets for my chest. I stick to the 8-12 rep range.

For my back I do more sets (around 16-20) with as heavy weight as possible but with longer rest periods (maybe 3 minutes) and preferably 6-10 reps. Same goes for my legs except that I don't do less than 10 reps as it doesn't have a productive effect mass wise.

I have also noticed that it's very easy for me to lose muscle mass from my triceps if I do many reps on them, work them often, push them with very high intensity or if I superset tricep exercises.

I also try to keep my form perfect instead of sacrificing it for the sake of lifting more weight.

I also emphasize on streching as I believe that it is a crucial factor in muscle growth.

 

[AndroSport]

I use a version of HIT training... not the standard Mentzer version.

I just make sure that for each body part I an hitting all 3 kinds of exercises: Mid-Range, Contracted, & Stretch.

I make sure my positives are 1-2 seconds and try to keep my negatives 2-4 seconds.

Keep my rep range from 8-15 in most cases (some larger muscles i go higher) because at this rep range is where you will tap into growing both the sarcoplasm and myofibrils type of muscle fibers.

This is not a powerlifting routine it is simply for muscle growth... strength comes with that but if your focus is only strength then one of the powerlifting splits is better for you.

 

[Mini Forklift Ⓥ]

I like sft 7 training for bb..

The concept of FST-7 I found to be interesting, I bought the first DVD and found it pretty cool. Don't think I could/would train like that all the time though ~ good to throw into the mix every now and then though. 7 sets of 7 reps with 30 or 40 secs rest in between is a great way to finish off a bodypart and really flush some blood into the area. Works well.