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Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

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Default 09-12-2006, 09:56 PM

Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm

A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/...hilosophy.html

The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html

Christian Thibaudeau

Ab Training for Athletes and Babe Hounds- http://www.t-nation.com/readTopic.do?id=459670

Part-Time Beast- http://www.muscletalk.co.uk/m_854463/tm.htm

The MacGyver Workout- http://www.t-nation.com/readTopic.do?id=459514 (Good routine for when you have limited equipment)

Training for Easy Hard Gainers- http://www.t-nation.com/readTopic.do?id=498093

Training for Easy Hard Gainers II- http://www.t-nation.com/readTopic.do?id=524650

Renaissance Body Development- http://www.t-nation.com/readTopic.do?id=700722


Dan John

Strong Eye for the Weak Guy- http://www.t-nation.com/readTopic.do?id=1219624

Iron John: PVC and Press-Ups- http://www.t-nation.com/readTopic.do?id=834265

Iron John: AIT Training- http://t-nation.com/findArticle.do;j...5-137-training

The "Secret Workout"- http://www.dragondoor.com/articler/mode3/279/

Vasily's "Master of Masters" Training Program- http://danjohn.org/hmm.html

One Lift a Day Stuff- http://danjohn.org/page15.html

The Body is One Piece Program- http://danjohn.org/page16.html

The Thirteen Minute Drill- http://danjohn.org/13min.html

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!- http://danjohn.org/day.pdf


Chad Waterbury Routines

Perfect 10 Training- http://www.t-nation.com/readTopic.do...ydra?id=725763

The Art of Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=693794

Primed For Muscle- http://www.t-nation.com/readTopic.do...ydra?id=635888

Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do...ydra?id=580380

SOB Training- http://www.t-nation.com/readTopic.do...ydra?id=561180

The Waterbury Method- http://www.t-nation.com/readTopic.do...ydra?id=534922

Lift Fast, Get Big- http://www.t-nation.com/readTopic.do...ydra?id=529331

Triple Total Training- http://www.t-nation.com/readTopic.do...ydra?id=476508

Single’s Club- http://www.t-nation.com/readTopic.do...ydra?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do...ydra?id=459211

Quattro Dynamo- http://www.t-nation.com/readTopic.do...ydra?id=459216


Joe DeFranco

Westside for Skinny Bastards- http://www.defrancostraining.com/art...s_westside.htm

Westside for Skinny Bastards II- http://www.defrancostraining.com/articles/articles.htm

Training Economy- http://www.defrancostraining.com/art...ng-economy.htm

Alwyn Cosgrove

Undulating Periodization Part One- http://www.bodybuilding.com/fun/alwyn3.htm

Undulating Periodization Part Two- http://www.bodybuilding.com/fun/alwyn4.htm

Undulating Periodization Part Three- http://www.bodybuilding.com/fun/alwyn5.htm


Bill Starr

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow...Linear_5x5.htm

Classic Football Strength Training- http://www.strengthcats.com/classicfootballII.htm

New Lifter Routine- http://www.deepsquatter.com/strength...s/manrodt4.htm

The Strong SHALL Survive- http://www.tc.umn.edu/~keen0018/strong.htm

Animal Pak

training routine #1- http://www.animalpak.com/html/articl...on=training%0A

training routine #3- http://www.animalpak.com/html/article_details.cfm?ID=46

training routine #6- http://www.animalpak.com/html/article_details.cfm?ID=49


Mike Mahler

Pump Up the Volume for your Body Type- http://www.bodybuilding.com/fun/mahler64.htm

When Life Gets Stressful, Turn To Back-up Training Programs- http://www.mikemahler.com/backup.html

3x3 Program For Incredible Gains In Size Or Strength- http://www.mikemahler.com/3x3.html

High Frequency Training: More Frequency Equals Faster Results- http://www.mikemahler.com/HFT.html

Condense Time And Get Bigger And Stronger Faster!- http://www.mikemahler.com/CT.html

Super Charging The 5x5 Program For Massive Strength Gains- http://www.mikemahler.com/5x5.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength- http://www.mikemahler.com/gradual.html

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

The Compound Solution For Puny Arms- http://www.bodybuilding.com/fun/mahler74.htm

Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

16 Week Training Cycle! No More Confusion- http://www.bodybuilding.com/fun/mahler59.htm

Bodyweight Exercises For Size And Strength- http://www.bodybuilding.com/fun/mahler57.htm


Others

George State University's research on optimal hypertrophy- http://www2.gsu.edu/~wwwfit/hyper.html

Animal Mass' (Matt Reynolds) Favourite routines- http://forum.mesomorphosis.com/train...134233013.html

DoggCrapp Training- http://www.intensemuscle.com/showthread.php?t=16023

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal- http://www.mindandmuscle.net/mindand...e.php?artID=20

The Quest for Size and Strength by Mike Robertson- http://www.robertsontrainingsystems....les/quest.html

Hypertrophy Specific Training by Bryan Hancook- http://www.hypertrophy-specific.com/hst_index.html

Advanced Trainers

HSS-100: Chest Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1236824

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=840637

East European Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=604433

Shoulders Overhaul by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=469072

Optimized Volume Training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459276

Pendulum Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459408

Bodybuilding's Next Frontier by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=905832

Vince Gironda's 8x8 routine- http://www.ironguru.com/Home/tabid/6...6-and-8x8.aspx

Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/...%20Article.pdf

Vince Gironda's Train 21 days rest 7 routine- http://www.palmieribodybuilding.com/FromTrain21.pdf

Unchartered Leg Routines to Pack on Size by Mike Mahler- http://www.bodybuilding.com/fun/mahler26.htm

Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do...ydra?id=850882

The Gironda System by Christian Thibadeau- http://www.t-nation.com/readTopic.do?id=1100725

High Performance Core Training by Mike Robertson- http://www.t-nation.com/readTopic.do?id=1098876

New Arm Size, Right Now by Charles Poliquin- http://www.t-nation.com/readTopic.do?id=1068503

Hypertrophy Booster Shots by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=1063194

Most Powerful Program Ever? By Christian Thibadeau- http://www.t-nation.com/category.jsp...ID=33&pageNo=1

Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=773872

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=797992

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=818555

Heavy Duty GTG by Mike Mahler- http://www.bodybuilding.com/fun/mahler77.htm

The lost art of Hamstring training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=840637

The Holiday Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do?id=843024

Pendulum Training- http://www.t-nation.com/readTopic.do...ydra?id=459408

Renegade Bodybuilding- http://www.t-nation.com/readTopic.do...ydra?id=459589

Hardcore Bodybuilding Routine- http://www.tc.umn.edu/~keen0018/size.htm


Strength

Powerlifting

Pendulum Powerlifting by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459551

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/...training00.htm

Sergey Popov. Bench Press training program- http://www.zyworld.com/powerlifting/documents/popov.htm

Boris Sheiko. CMS & MS training program #1- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Boris Sheiko. Beginners' training program #2- http://www.zyworld.com/powerlifting/sheikotraining2.htm

Yuri Ustinov. Sheiko training test- http://www.zyworld.com/powerlifting/bizontest2.htm

Tom O'Brien's 3 Lifts Training Program.- http://www.zyworld.com/powerlifting/...ercentages.xls

12 week russian cycle ( Excel )- http://calc/Russian_cycle.xls

Korte 3x3 Annual Plan Jan- July- http://www.deepsquatter.com/strength...ves/korte4.htm

Korte 3x3 Annual Plan July- November- http://www.deepsquatter.com/strength...ves/korte5.htm

Metal Militia Bench Routine by Sebastian Burns- http://www.geocities.com/metalmiliti...ngArticle.html

Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do...ydra?id=485341

Sheiko style training: http://www.butenko.org/workout.htm

Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in...ng_by_BobY.htm

15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

Powerlifting Routines- http://www.fortifiediron.net/mambo/i... 77&Itemid=63

Killer Russian Workout by Pavel Tsatsouline- http://www.dolfzine.com/page304.htm

Conjugate 3x3- http://www.deepsquatter.com/strength...es/hanna15.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmiliti...ngArticle.html

Ed Coan deadlift routine- http://www.powerpage.net/coanphildead.html

Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm


Olympic Lifting

Russian Training- http://www.tc.umn.edu/~keen0018/russian.htm

Bulgarian Olympic Training- http://www.tc.umn.edu/~keen0018/bulgar.htm

Olympic Lifting Routines- http://www.fortifiediron.net/mambo/i... 80&Itemid=64

Advanced Olympic lifting program- http://www.qwa.org/programs/tadv13.asp

Calpian Weightlifting Program by Matt Foreman- http://www.fdzine.com/calpian/matt_foreman.html

East Coast Gold Olympic Program- http://www.eastcoastgold.org/sampleWK.html



Sports specific

Pendulum Training for Athletes by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=471208

Bill Starr's 5x5- http://www.strengthcats.com/classicfootballII.htm

SEAL's workout- http://www.navyseals.com/community/n...rkout_main.cfm

Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm

Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength...s/manrodt4.htm

Kettlebell training- http://www.dolfzine.com/page418.htm

Strongman training- http://www.tc.umn.edu/~keen0018/produce.htm

Davidson College Football Program- http://www.elitefts.com/documents/davidson_football.htm

Training for the highschool athlete- http://www.elitefts.com/documents/Tr...l-athletes.htm

Undulating Periodization for athletes by Alwyn Cosgrove- http://www.athletes.com/fun/alwyn7.htm

Strongman workout by Corey St.Clair- http://www.athletes.com/fun/strongman24.htm

Basketball Strength Training- http://www.athletes.com/fun/elite8.htm

In season American Football Program- http://www.defrancostraining.com/ask...e_04-07-20.htm

Program for wrestlers- http://www.defrancostraining.com/ask...e_03-10-31.htm

6 Week Vertical Jump Program- http://www.defrancostraining.com/ask...e_03-10-10.htm

In season football program- http://www.defrancostraining.com/ask...e_03-10-03.htm

Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?id=783699

21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?act...e&articleID=24

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolst...icID=139.topic

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=859906

Informative

Muscle Fibres, Training and More by Dr. Mel Siff- http://forum.bodybuilding.com/showth...threadid=74001

Squatting By Dr.Mel Siff- http://forum.bodybuilding.com/showth...threadid=68739

The Gable Method by Dan John- http://www.t-nation.com/readTopic.do?id=1064736

Shoulder Savers by Eric Cressey- http://www.t-nation.com/readTopic.do?id=1055409

Got Training By Brijesh Patel- http://www.ruggedmag.com/index.php?t...ticle&i=12&a= 5

Olympic Lifting 101 by Brijesh Patel- http://www.ruggedmag.com/index.php?t...ticle&i=14&a= 5

Cracking the Rotator Cuff Conundrum by Eric Cressey- http://www.ruggedmag.com/index.php?type=Article&i=2& a=5

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=863599

DB Hammers training methods- http://www.elitefts.com/documents/pi..._db_hammer.htm

Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB...topic.php?t=32

Eight Keys by Dave Tate- http://www.t-nation.com/findArticle....icle=267eight2

loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/sh...d.php?t=375215

The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=755131

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=753073

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=804576

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=805661

Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do...ydra?id=806745

10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do...ydra?id=810548

Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?id=822808

How to strengthen rosie and her five friends by Jim Wendler- http://www.elitefts.com/documents/rosie.htm

The Triumvirate By Jim Wendler- http://www.elitefts.com/documents/Triumvirate.htm

Transformation of a Young Athlete By Zach Even-Esh- http://www.elitefts.com/documents/young-athlete.htm

Exercises you've never tried- http://www.t-nation.com/readTopic.do...ydra?id=829136


Man with a Plan, Part 1- http://www.robertsontrainingsystems....manwplan1.html

Man with a Plan, Part 2- http://www.robertsontrainingsystems....manwplan2.html

Man with a Plan, Part 3- http://www.robertsontrainingsystems....manwplan3.html

Man with a Plan, Training Template- http://www.robertsontrainingsystems....plan_temp.html

Rope Revolution by Chad Waterbury- http://www.t-nation.com/readTopic.do...dra?id=1116219

The Band Man by Dave Tate- http://www.t-nation.com/readTopic.do?id=1105903

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/lo...e_organism.htm

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/lo...e_organism.htm

18 tips for bullet proof knees by Mike Robertson- http://www.t-nation.com/readTopic.do...dra?id=1127149

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=724381

Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do...ydra?id=459262

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=795366

Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0

Full Body Fat Loss by Joel Marion- http://www.ruggedmag.com/index.php?t...icle&i=17&a=1 0

Puke In Your Shoes by Marc McDougal- http://www.ruggedmag.com/index.php?type=Article&i=9& a=6


WSP Part I- http://www.t-nation.com/readTopic.do?id=996446
WSP Part II- http://www.t-nation.com/readTopic.do?id=1018244
WSP Part III- http://www.t-nation.com/readTopic.do?id=1038326
WSP Part IV- http://www.t-nation.com/readTopic.do?id=1059693

The End of Boring Cardio Workouts by Mike Mahler- http://www.bodybuilding.com/fun/mahler80.htm



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Default 10-09-2009, 06:22 PM

wow what a list, thanks!


The Pumpee
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Default 10-17-2009, 02:06 PM

RMM,i love info like this.hopefully i'll be able to share some great sites i have soon.
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