T Nation

The Best Program

Almost everybody likes to say that there is no best or secret routine but I doubt there wasn’t one program or plan in which you had noticeably the best results. So, could everybody post the program in which they had the best results.

Monday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

Wednesday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

Friday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

[quote]Tumbles wrote:
Monday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

Wednesday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

Friday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10[/quote]

What!?!?! Man this is serious.

Body for life!

[quote]Tumbles wrote:
Monday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

Wednesday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10

Friday
Barbell Curl 3x10
Hammer Curl 3x10
Preacher Curl 3x10
Flat Bench 3x10
Incline Bench 3x10
Decline Bench 3x10
Swiss Ball Bench 3x10[/quote]

Do you go to failure on one set, two sets, or all THREE sets of 10???

The obvious best routine as stated above is the one that negates all other muscles except for arms and chest. Note. Arm exercises must be performed in the squat rack for maximum effectiveness and badassedness.

It’s also important to not go anywhere close to failure on any of your exercises. You don’t want to get too big.

Combat pyramids supersetted with bulgarian split jerks on a bosu ball. Use a PR zone of 15 minutes, rest 5 minutes, repeat 5 times. Best gains of my life.

Poliquin’s German Volume Training while on an a very high surplus of calories seems to do a good job at getting Intermediates a lot of gains.

cock pushups performed till failure

/thread

Well I had this one program, but now my right side is huge while my left side is look way too tiny. Time to switch.

[quote]That One Guy wrote:
cock pushups performed till failure

/thread[/quote]

Hahaha x2

[quote]tribunaldude wrote:
Combat pyramids supersetted with bulgarian split jerks on a bosu ball. Use a PR zone of 15 minutes, rest 5 minutes, repeat 5 times. Best gains of my life.[/quote]

+1 on the combat pyramids. If Nature ever meant for us to train at all, it is by using Combat pyramids.

As a HIT guy in keeping with the minimalist approach, I’ve whittled my workouts down from one set per bodypart to zero sets. And my recovery has never been better.

[quote]Iron Dwarf wrote:
As a HIT guy in keeping with the minimalist approach, I’ve whittled my workouts down from one set per bodypart to zero sets. And my recovery has never been better. [/quote]

lol

Anything by Gilad has worked really well for me.