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Thread: The Strength and Power Workout Thread

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    The Strength and Power Workout Thread

    I'm going to post some stuff here intended to get people off on the right track if they want to start working out. These will be workout routines and links. Feel free to chime in.

    First up, laying a basic foundation, starting with the 5x5. One of the earliest, and best, proponents of the 5x5 was Reg Park....Hercules from the movies, Mr. Universe, and the idol to one young Austrian lad who would become one of the best bodybuilders of all time, Arnold Schwarzeneger.

    The following is from bodybuilding.com, though this can be found at other sources on the web.

    The 5x5 model was Reg Park's choice du jour for packing on slabs of muscle and producing hundreds of pounds of strength. This is also the model that Arnie came to know and love during his formative years. But this isn't Bill Starr's 5x5, this is Reg Park's 5x5 and it's a little different. The first two sets of five are actually used as warm-up sets. So let's say we're going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and the second set of five would be about 80% or 120lbs. After that you would get down to the grit, what Reg liked to call Stabilizer Sets; 3 sets of 5 at 150lbs. So it would end up looking like:

    5x90 (Warm-up @ 60%)
    5x120 (Warm-up @ 80%)
    5x150 (3 stabilizer sets)
    5x150
    5x150

    When you can get all your reps of 5 at 150 lbs, you add 5 lbs. So next time your bench it would be:

    5x95
    5x125
    5x155
    5x155
    5x155

    Reg liked to use about 3-5 minutes to rest in between sets.

    One more thing: When you're first starting any 5x5 program you never want to start with your max. Typically you start 30-45 lbs below what you think you can do and work your way back up. Starting anywhere near your maximum capacity is a good way to stall out, so give yourself a running start. If that means starting with an empty barbell, well, just consider that Arnold and Reg both started at the same place you will.

    Onto the programs...

    ----------------------

    The Reg Park Beginner Routine

    Here is a workout that he and Arnold used with great success (provided by Kaya Park, Reg's grandson)

    Workout A

    Back Squats 5x5
    Chin-Ups or Pull-Ups 5x5
    Dips or Bench Press 5x5
    Wrist Work 2x10
    Calves 2x15-20


    Workout B

    Front Squats 5x5
    Rows 5x5
    Standing Press 5x5
    Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set")
    Wrist Work 2x10
    Calves 2x15-20

    Week 1: A, B, A
    Week 2: B, A, B
    Week 3: A, B, etc

    Try to do it in a Mon/Wed/Fri or Tues/Thurs/Sat schedule.

    Next up, Reg Park's Power Training.

    I'm also going to post some stuff about proper abdominal work. Most of you are probably doing ab exercises that are going to eventually hurt your lower back.

    Ladies, this workout would be good for you also. It'll slightly build your muscles which will in turn ramp up your metabolism to help burn fat. It's a great way to a bikini-ready body. Don't worry about building big, bulky muscles like you see the female bodybuilders have. You simply don't have enough male hormones floating around your bloodstream for that unless you're on the juice (taking anabolic steroids).

    BTW, if you don't know what a particular exercise is, consult this area RIGHT HERE.
    Last edited by BigBadBrian; 09-08-2012 at 05:52 PM.
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    Quote Originally Posted by Seshmeister View Post
    Omg, that's fantastic. So hypnotizing...
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    Fucking Hasselhoffed!
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    another gay thread...
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  6. Thanked So this is love for this KICKASS post:

    Dan (09-08-2012)


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    I do HIIT a few times a week.That really kicks your ass
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    Quote Originally Posted by Dave's Bitch View Post
    I do HIIT a few times a week.That really kicks your ass
    You're right....HIIT is a great workout. If you do HIIT on a regular basis, you're probably in damned good shape.

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    Quote Originally Posted by So this is love View Post
    another gay thread...
    There's nothing wrong with this thread, I don't consider it "gay"...

    Frankly, it's just as valid as a thread that embeds 87 VH youtube videos that we've all seen over and over....
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    I agree VH 87 was gay, but I did not post any VH 87 vids...the fact that you don't consider this thread gay doesn't mean it is not. :tongue0011:

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    Quote Originally Posted by So this is love View Post
    I agree VH 87 was gay, but I did not post any VH 87 vids...the fact that you don't consider this thread gay doesn't mean it is not. :tongue0011:
    Of course it doesn't, just my .02....

    And moreover, if you think THIS thread is gay, then there's about 500 other threads around here that are EXCEPTIONALLY gay.....

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    Don't take it personal...I have nothing against gays...In fact I'm really pissed that all the football pools in this website are closed down for entries.....There is only one game played for godsake.

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    Personally? Here?

    Well, we've had basically the same group of guys in our keeper league for about 10 years now, vacancies in that league are very rare....

    You had a chance to join the non-keeper league that Dale set up this year, why didn't you join?

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    Fuck my bad I started looking for pools in the first quarter of the season opener this week...

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    The best way to break a person into weight training is to get them on a rowing machine first. Also kudos on the warm up and cool off sessions. Those are very important. Too many injuries are the result of people just not warming up and warming up right. Also, you are less stiff and sore if you do this.
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    I really HATE warming up. I have no patience what so ever, I just wanna get started with the real thing right away.

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    Quote Originally Posted by Nitro Express View Post
    The best way to break a person into weight training is to get them on a rowing machine first. Also kudos on the warm up and cool off sessions. Those are very important. Too many injuries are the result of people just not warming up and warming up right. Also, you are less stiff and sore if you do this.
    I agree with you, it´s very important to warm up and cool down.
    I love weight training , and I have done a lot during my sports career, now I jog and do abs, back and stretching for keep general fitness and balance.

    A weight training programme and jogging for aerobic exercise, are great to increase overall health as well to maintain a healthy body weight.
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    Quote Originally Posted by BigBadBrian View Post
    You're right....HIIT is a great workout. If you do HIIT on a regular basis, you're probably in damned good shape.
    You should see me naked

    I do 2 or 3 sessions a week.Usually sore as hell the next day,But it is a good kind of sore

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    I've allowed myself to get so out of shape the last few years I don't dare start working out without medical care. Starting the cardiac rehab program later this month.

    Amazing how fast it can be lost compared to how long it takes to gain it back. But, baby steps are better than a heart attack.
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    Noooooooooooooooo Angel!!!

    What about the granny pannies ....what will my imagination be if you get all thin and boney ..?
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    Quote Originally Posted by katina View Post
    I agree with you, it´s very important to warm up and cool down.
    I love weight training , and I have done a lot during my sports career, now I jog and do abs, back and stretching for keep general fitness and balance.

    A weight training programme and jogging for aerobic exercise, are great to increase overall health as well to maintain a healthy body weight.
    You have to have both the cardio and the weight training. Both are important. I did the body building thing years ago. I never have bought that much steak since. I never ate so much protein in my life. The problem is once you build up your muscles big you have to continue to lift a certain amount or you will start to look like shit. So if you go full bore just realize you will have to lift the rest of your life.

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    Quote Originally Posted by Angel View Post
    I've allowed myself to get so out of shape the last few years I don't dare start working out without medical care. Starting the cardiac rehab program later this month.

    Amazing how fast it can be lost compared to how long it takes to gain it back. But, baby steps are better than a heart attack.
    Just stay in the zone of what I call a smooth workout. Once you start to jerk the weights or cheat the lift it's time to stop. Also when you start to run or swim sloppy it's time to quit for the day. You should have a nice even burn in your muscles doing proper movements and push to that but once you start to get sloppy or making jerky movements, you are done. No more.

    Focus on your form and push that good form as far as you can. As soon as your form gets sloppy, it's time to quit for the day. Sure you can get more lifts in or go farther but it won't be a quality workout and you enter the territory where you can injure yourself and you really don't gain anything.
    Last edited by Nitro Express; 09-10-2012 at 12:26 AM.

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    Quote Originally Posted by clarathecarrot View Post
    Noooooooooooooooo Angel!!!

    What about the granny pannies ....what will my imagination be if you get all thin and boney ..?
    I've never been thin and bony, never will be. And you always have Gunderson, lol.

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    Quote Originally Posted by Nitro Express View Post
    Just stay in the zone of what I call a smooth workout. Once you start to jerk the weights or cheat the lift it's time to stop. Also when you start to run or swim sloppy it's time to quit for the day. You should have a nice even burn in your muscles doing proper movements and push to that but once you start to get sloppy or making jerky movements, you are done. No more.

    Focus on your form and push that good form as far as you can. As soon as your form gets sloppy, it's time to quit for the day. Sure you can get more lifts in or go farther but it won't be a quality workout and you enter the territory where you can injure yourself and you really don't gain anything.
    I have no idea what the regimen will be. It's the cardio rehab program at the university. Everything will be done in baby steps because of heart attack risk and planned by specialists with medical observers.

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    Quote Originally Posted by Angel View Post
    I have no idea what the regimen will be. It's the cardio rehab program at the university. Everything will be done in baby steps because of heart attack risk and planned by specialists with medical observers.
    Angel, I guess it should be similar to this program from Toronto Rehabilitation Institute. "Women with Hearth " is a unique Program for women who are at risk or had a cardiac event.

    Here is the link http://www.torontorehab.com/Our-Serv...rt-Health.aspx

    A Program Specially for Women

    The six-month program improves cardiac strength and fitness. It also helps women make long-lasting lifestyle changes to reduce their chance of future heart problems.

    Special features include:
    small “women only” classes
    alternative types of exercise
    an emphasis on social support, including an optional women’s peer support group
    education specific to women’s needs and concerns, including our Women with Heart seminar series.
    Providing a Safe, Personalized Program

    Our program is personalized to help women achieve their goals safely. The program includes:
    a cardiopulmonary (heart and lungs) exercise assessment to establish baseline heart fitness. The results are used to develop a safe exercise program matched to each person’s abilities.
    exercise class once a week that includes aerobic (walking) and resistance (weight-training) exercises
    exercising at home four times a week. Individuals keep an exercise diary.
    interactive education sessions to support lifestyle changes that last
    one-to-one counseling with a psychologist, social worker and dietician
    support from friendly, skilled professionals, and
    peer support to provide motivation.

    It´s a very good program,

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    Quote Originally Posted by Nitro Express View Post
    Just stay in the zone of what I call a smooth workout. Once you start to jerk the weights or cheat the lift it's time to stop. Also when you start to run or swim sloppy it's time to quit for the day. You should have a nice even burn in your muscles doing proper movements and push to that but once you start to get sloppy or making jerky movements, you are done. No more.

    Focus on your form and push that good form as far as you can. As soon as your form gets sloppy, it's time to quit for the day. Sure you can get more lifts in or go farther but it won't be a quality workout and you enter the territory where you can injure yourself and you really don't gain anything.
    Actually, to me that is crucial. IF I'm gonna work out, I have to be able to do a bad job and be okay with it. I have terrible performance anxiety.

    I used to do karate, aerobics, running, walking, lifting weights. Just fitness in general. At one point my goal was to be a body builder and compete with it. I used to go and watch competitions, go to fitness conventions every year. I worked out A LOT. I did it before the school, on my lunch break, after school. I used to run but got shin splints. One summer I walked 25 kilometers 6 days per week.
    I have no idea why I did it. Now, I go to the gym now and then, not too often. I always have major anxiety before the gym. I have no idea why. But that is huge problem for me.
    When I ran, I ALWAYS had to do better then the last time or I would get depressed and feel that I did it for nothing, and that I am no good, I could have as well stayed at home. I always had to run longer or do better time then the last time. Which didn't really work for me in the long run.
    Now I am just trying to deal with the anxiety that is connected to that. I think it might be coming from the fact that I feel worthless if I don't give 100% all the time, every time, and do better each time.
    In my head I know that is impossible, and that I really need to stop, but I can't control my feelings. Logic and emotion are two seperate things. I'd rather do nothing at all then try and feel like I have failed.
    So in my case I HAVE to know that even if I do a bad job and cheat and do it sloppy, it's okey.

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    Quote Originally Posted by Dave's Bitch View Post
    You should see me naked
    You girls need to get a room...
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    Quote Originally Posted by ELVIS View Post
    You girls need to get a room...
    You're like Flanders... With a gun

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    Quote Originally Posted by ELVIS View Post
    You girls need to get a room...
    You know you would be peepin' through the key hole

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    OK, after a good break in period on the beginner routine, say about 6-9 months, you'll be ready for the next step...the POWER Routine. Here it is:


    Reg Park's Power Training

    Schedule 1 - To be performed 3x/week for 5 weeks before continuing onto Schedule 2

    Back Squat - 5x5
    Bench Press - 5x5
    Power Clean - 8x2
    Standing Press - 5x5
    Barbell Curl - 3x5 strict, add 20-30lbs then 2x5 cheat curls
    Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5

    Schedule 2 - To be performed 3x/week for 5 weeks.

    Front Squat - 5x5
    Clean and Press, warmup w/ 2 sets of 2, 5x2 Stabilizing sets. Optionally perform 2 more
    sets of 3 Push Jerks
    Upright Row - 5x5
    Dips - 5x8
    Dumbbell Curls - 5x5
    Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5

    After this 10 week stint, take a week or two off. Go hiking, walking, biking or whatever you like during this period. Stay active but don't lift.

    If you follow the beginner routine and then the power routine and have eaten fairly clean and well, you should be seeing a different person standing in the mirror once these routines are completed. That goes for both men and women.

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    Looks like a good workout for men but I think it might be a bit much for a women.Women in general like to tone and do cardio

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    Five seems to be the new number with regards to the gym .
    I started that 5 of 5 thing last week for a change were you lift the weights slowly moving them on each number as you count to five and doing it five times in each set .. It properly burns , it's been a long time since a weigh session had me aching like that one .
    I've probably explained that shite
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    Quote Originally Posted by Dave's Bitch View Post
    Looks like a good workout for men but I think it might be a bit much for a women.Women in general like to tone and do cardio
    I'll find a good beginner/intermediate routine for the women. The power routine probably IS a little much for the ladies. Just remember though that while cardio is great for strengthening your heart, which obviously everyone should incorporate into their workout, it is not the most effective way to burn fat. Having lean muscle mass does that, which means some sort of resistance training and watching what you eat. I always hit the weights in my workout first while I'm strongest and then do cardio.

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    Good point yes.I may be wrong but it is my understanding that although a cardio session burns more during,The "after burn" from a fairly heavy weight session burns up a lot more than for a cardio session.I do low weight high reps exercises between cardio at the gym rather than weight then cardio,It works well for me.I am constantly back and to at the gym

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    I used to jog but the ice cubes kept falling out of my glass.
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    Quote Originally Posted by Yount View Post
    I used to jog but the ice cubes kept falling out of my glass.
    One of my favorite Rothisms !!!

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    Quote Originally Posted by vandeleur View Post
    Five seems to be the new number with regards to the gym. I started that 5 of 5 thing last week for a change were you lift the weights slowly moving them on each number as you count to five and doing it five times in each set.

    I used to manage a gym and did personal training for select clients during that time and have used a variety of different routines on myself and my clients over the years and new thinking backed by research is making waves in the personal training community.

    The problem with doing the slow thing is the way it recruits muscle fibers, research is emerging that points to this not being the best way to train. It has been proven that the human body attempts to be efficient by responding to a load with the least amount of muscle fibers required to lift that load, basically the smallest motor units will always be recruited first; your largest will always be recruited last, in a fixed and orderly fashion. Furthermore you cannot sustain maximum motor unit recruitment for more than 15 seconds. A set of slow reps will last much longer than fifteen seconds and at that time fast fatiguing, fast twitch motor units that possess Type IIB muscle fibers are beginning to cease to fire. These motor units are capable of inducing huge amounts of strength and hypertrophy increases. Lifting slowly with any load less than 100% of your one rep maximum will not recruit all of your motor units. BUT you can make up the difference by attempting to lift all loads as fast as possible. So the reps should be performed FAST, concentrating on speed, range of motion, and technique.

    Also if you concentrate on speed, you can work with smaller weights, making injury less probable AND get better results.

    5X5 is not new, it dates back to at least the 1970's but research is starting to come around to what some bodybuilders have known for a long time, but with a twist: While 25 may indeed be the magic number, the number of reps per set is irrelevant. It's the total number of reps per exercise that matter, perform as many sets as it takes to get the reps with speed and perfect form. Perfect form determines the end of a set, the your form breaks down, rest. With a heavy load, one guy might need 4 sets, another guy might need 7 sets. All you need to think about is the target number of total reps, and the length of the rest periods.

    The rest periods coincide with the load and goal of the workout. Since each workout is different, you would use different rest periods. Your rest periods are massively important because the rest allows you to keep the speed as fast as possible.

    There is a fantastic book on all this that has quickly become very influential among all the trainers I know, it is called "Get Huge in a Hurry" by Chad Waterbury. Contrary to the title, it has a wealth of information, all backed by research, for all levels of fitness. It is a fantastic book, I highly recommend it, this book can change your whole way of thinking about weight training.

    Incorporating these principles and a few others I have trained competitive athletes who had tried a variety of different regimens and gotten fantastic results.
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  38. 2 users say thank you to gbranton for this KICKASS post:

    BigBadBrian (09-24-2012),vandeleur (09-24-2012)


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    Quote Originally Posted by gbranton View Post
    I used to manage a gym and did personal training for select clients during that time and have used a variety of different routines on myself and my clients over the years and new thinking backed by research is making waves in the personal training community.

    The problem with doing the slow thing is the way it recruits muscle fibers, research is emerging that points to this not being the best way to train. It has been proven that the human body attempts to be efficient by responding to a load with the least amount of muscle fibers required to lift that load, basically the smallest motor units will always be recruited first; your largest will always be recruited last, in a fixed and orderly fashion. Furthermore you cannot sustain maximum motor unit recruitment for more than 15 seconds. A set of slow reps will last much longer than fifteen seconds and at that time fast fatiguing, fast twitch motor units that possess Type IIB muscle fibers are beginning to cease to fire. These motor units are capable of inducing huge amounts of strength and hypertrophy increases. Lifting slowly with any load less than 100% of your one rep maximum will not recruit all of your motor units. BUT you can make up the difference by attempting to lift all loads as fast as possible. So the reps should be performed FAST, concentrating on speed, range of motion, and technique.

    Also if you concentrate on speed, you can work with smaller weights, making injury less probable AND get better results.

    5X5 is not new, it dates back to at least the 1970's but research is starting to come around to what some bodybuilders have known for a long time, but with a twist: While 25 may indeed be the magic number, the number of reps per set is irrelevant. It's the total number of reps per exercise that matter, perform as many sets as it takes to get the reps with speed and perfect form. Perfect form determines the end of a set, the your form breaks down, rest. With a heavy load, one guy might need 4 sets, another guy might need 7 sets. All you need to think about is the target number of total reps, and the length of the rest periods.

    The rest periods coincide with the load and goal of the workout. Since each workout is different, you would use different rest periods. Your rest periods are massively important because the rest allows you to keep the speed as fast as possible.

    There is a fantastic book on all this that has quickly become very influential among all the trainers I know, it is called "Get Huge in a Hurry" by Chad Waterbury. Contrary to the title, it has a wealth of information, all backed by research, for all levels of fitness. It is a fantastic book, I highly recommend it, this book can change your whole way of thinking about weight training.

    Incorporating these principles and a few others I have trained competitive athletes who had tried a variety of different regimens and gotten fantastic results.
    "Huge in a Hurry" is a great book, I have it in my library and highly recommend it. I've never said 5x5 was the most effective way to train...there are many ways to get from point A to point B. Dave's Bitch uses HIIT, also shown to be highly effective. As strength guru Mark Rippetoe has said: "everything works, some things just work better than others."

    Personally, I'm using the 5/3/1 System by Jim Wendler. I've also studied the Westside Barbell Strength Template, which uses, among other things, speed days with heavy weights (no, not with heavy singles, doubles, or triples). The strongest powerlifters in the world, as an average, train at Westside (Columbus, OH).

    Anyhow, your statement of "Also if you concentrate on speed, you can work with smaller weights, making injury less probable AND get better results" is not necessarily true. Speed CAN be accomplished with relatively heavy weights (relative speed, of course) AND has been shown to be no more dangerous than light weights with a proper warmup. Most people simply exhaust themselves on warmup sets and can't effectively handle heavy weights. With smaller weights, muscle endurance (sets of 13-20 reps) is trained vice strength and fibers IIb are minimally recruited. Heavy sets from 1-6 (not necessarily to failure but yet heavy nonetheless) are shown to recruit these fibers most effectively.

    I agree with your statement "While 25 may indeed be the magic number, the number of reps per set is irrelevant." Progressions such as 8x3 are also effective for strength and fast-twitch fiber recruitment, after a good warmup, of course.

    "Huge in a Hurry" has shown to work because it is a periodization-based routine involving different weight/set progressions that hit all muscle fiber types. Waterbury, if I recall correctly, adapted this from Dave Tate. Tate wrote an article(s) called "Periodization Bible I and II" which can be found in http://www.t-nation.com I've also read Chad Waterbury articles there.

    gbranton, I look forward to you posting more in this thread.
    Last edited by BigBadBrian; 09-24-2012 at 08:40 AM. Reason: typo

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    gbranton, you may be interested in "The Waterbury Method" as found in t-nation.

    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_waterbury_method

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    Next up, an explanation of the Westside Method.

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    I have been reading some interesting articles in http://www.t-nation.com
    And this one by Brad Schoenfeld is very good, 4 Reasons You´re Not Gaining Muscle http://www.t-nation.com/free_online_...gaining_muscle

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