T Nation

Favorite T-Nation Training Programs

Hey everyone. I just got done doing 12 weeks of Max-OT and made a great gains. The one thing I’m concerned about is it lacks periodization (Max-OT is all in the 4-6 rep range, working each muscle group only once a week).

Anyway I’m looking for a program thats good for size or strength+size and was wondering what some of your favorite workouts from authors on this were (Waterbury, CT, Poliquin, etc). Please only recommend a program if you, yourself, have done it and liked it. Final thought, I go to a university gym that has a lot of free weights but can be somewhat limited.

Right now I’m just repeating Max-OT but doing every set in the 8-10 rep range, with 90sec of rest, but I’m finding that the amount of weight I’m able to lift each set drops dramatically with only 90 seconds of rest. Should I rest longer, or slow down my reps? Or something else?

Thanks for all the help in advance!
-Adam

Hey Adam,

One of the best programs I’ve done has been the “Shut Up Program”. I believe it was written by Tim Henriques. Just a basic split.

I gained plenty of size and strength on this routine. The rep-range changes are a nice change of pace BUT because you are changing between 3 different rep ranges every week, your increase in numbers for your lifts will happen every 3 weeks. Therefore, I would recommend this to a more advanced lifter who needs the change in reps and can’t gain strength as fast.

The reason I stopped was because I wanted to gain strength faster.

So then I switched to “Blending Strength and Size 2.0” and gained some nice strength while losing a bit of weight, competed in a powerlifting contest, and decided to switch it up.

Now I’m on Max-OT. Hope to see some great gains from it.

I’ve never heard of anyone doing it with 8-10 reps, but I’m guessing 90 seconds is far too short. The higher reps will definitely build up more lactic acid and you’ll need longer to rest.

This is my first week on Max-OT, so I’m still getting used to it, but I just rest until I feel comforatable with doing the next set. That’s from what I’ve heard at least.

I liked Charles Staley’s Escalting Density Training. The problem is I hit a plateau about four weeks into it. That might have to do with not eating enough though (it was early in my career and I wasn’t paying attention to diet).

Waterbury programs have worked very well for me. I just started Beast Building by CT and love it so far

Stephan Korte’s 3x3 Program is intense and has added the most significant gains in leg and back mass than any proram I’ve tried in the past.

It’s a Powerlifting routine (Bench, squats, an deads) so it may be a drastic change from a traditional Bodybuilding split.

I’m in week 6 of 8 and have gained 10 solid pounds… Still growing.

[quote]Otep wrote:
I liked Charles Staley’s Escalting Density Training. The problem is I hit a plateau about four weeks into it. That might have to do with not eating enough though (it was early in my career and I wasn’t paying attention to diet).
[/quote]

I am gearing up to do this…I’ve been told that this program is only meant to last about a month, otherwise you get burned out.

“B Rock Rocks your world” Program

I love that one

Westside for Skinny Bastards.

10x3 For Fat Loss, although it doesn’t have to be for fat loss

[quote]mom-in-MD wrote:
Otep wrote:
I liked Charles Staley’s Escalting Density Training. The problem is I hit a plateau about four weeks into it. That might have to do with not eating enough though (it was early in my career and I wasn’t paying attention to diet).

I am gearing up to do this…I’ve been told that this program is only meant to last about a month, otherwise you get burned out. [/quote]

Yep I’m on my 3rd wk of this and have enjoyed it, but I def think next wk will need to be the last one. It’s great fun though and has made me feel pumped up the whole time! I feel like it has improved my conditioning and strength endurance and I’m looking forward to seeing what the carryover is when going back to regular sets & reps.

So yeah edt gets my vote.

[quote]FightingScott wrote:
Westside for Skinny Bastards. [/quote]

Yep. Always works for me. I’ve used it numerous times but never for an entire year or more. Usually, I’ll do it for 4-6 months and then switch to something else.

I’m now going to use the various WS4SB templates yearly for my goals. I’m already almost four months in and doing well using the Speed and Strength template from WS4SB3.

I’ve also had good success in the past (2004-2005) with these programs by Chad Waterbury:

ABBH - Anti-Bodybuilding Hypertrophy
SFM - Strength-Focused Mesocycle
TBT - Total Body Training
TTT - Triple Total Training
Lift Fast, Get Big!

I have also used Christian Thibaudeau’s “Renaissance Body Development.”