T Nation

What Routine Has Given You the Best Results?

Ok i know this is a really general question but i’ve been reading a lot of T-Nation and wow there are so many damn routines and articles being made every week!

there are of course all of the basics and personally i think diet is probably the most important aspects of getting results, basically it could be the best routine ever but without enough quality food nothings gonna happen. that being said when i see all these different routines i want to try them so badly, mainly these arm and calf ones lol.

then i read the forums and its like “Chad Waterbury is amazing” “chad’s principles suck” “this program worked amazingly” “this program sucked”…lol.

so although the same thing doesnt work for everyone i’m just wondering, what has personally worked best for u? it could be a certain split, a certain training principle (HIT, HVT, HST, etc…). i’d like to see the answer from all different members so it’s not so biased

If every singular person were to answer you would in turn probably get every single program ever written…
What works for us might not work for you, so its a redundant question… try out some programs for 2 weeks, if you see no strength gains dump it and pick another one.

Westside

But Cork’s right everyone will say something different

[quote]saps wrote:
Westside

But Cork’s right everyone will say something different[/quote]

Agreed on both counts. Westside has helped me get back in the game, though.

most of the time I pick a strength program for 4 weeks, then a bodybuilding program for 4 weeks depending on my goals/lifestyle.
Chads Anti bodybuilding hypertrophy is great for strength and size. I liked OVT but made some changes. Just mix things up every 4-8 weeks and you will find what works best.

I prefer a low volume DC style routine hitting each body part once every 5-6 days. I use rest-pause, static holds, and drop sets to ratchet up the intensity, and focus on adding a little bit to the bar each workout.

[quote]SSC wrote:
saps wrote:
Westside

But Cork’s right everyone will say something different

Agreed on both counts. Westside has helped me get back in the game, though.[/quote]

what westside are u talking about? westside for skinny bastards? whenever i do a search for that i cant find a link to the straight up routine

[quote]David1991 wrote:
SSC wrote:
saps wrote:
Westside

But Cork’s right everyone will say something different

Agreed on both counts. Westside has helped me get back in the game, though.

what westside are u talking about? westside for skinny bastards? whenever i do a search for that i cant find a link to the straight up routine
[/quote]

Here’s the official site;

I’d suggest reading this article by Dave Tate first;

I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.

[quote]jstreet0204 wrote:
I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.[/quote]

what if ur training with high frequency? u dont want to push extremely hard each time if ur training the same muscle often

[quote]David1991 wrote:
jstreet0204 wrote:
I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.

what if ur training with high frequency? u dont want to push extremely hard each time if ur training the same muscle often[/quote]

You can get all the theorist in the world about this stuff together and you still couldn’t get a conclusion. I just go by what I’ve seen over the last 20 years. The guys making the best gains are the ones busting their ass in the gym.

[quote]jstreet0204 wrote:
David1991 wrote:
jstreet0204 wrote:
I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.

what if ur training with high frequency? u dont want to push extremely hard each time if ur training the same muscle often

You can get all the theorist in the world about this stuff together and you still couldn’t get a conclusion. I just go by what I’ve seen over the last 20 years. The guys making the best gains are the ones busting their ass in the gym.
[/quote]

ok so ur opinion is higher intensity/volume but lower frequency? or do u just mean going to failure every set or something?

I personally get my best gains hittting eveything twice a week. If I don’t fail on the last set, I go up weight, but that’s not really what I am getting at. Learning to push yourself to add reps or weight each workout is more what I’m talking about.

[quote]jstreet0204 wrote:
I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.[/quote]

I agree… avoiding train failure is one of the most unproductive things i’ve tried, not that i go always to failure, starting easy is as much important as pushing hard, but you should bring a lot intensity in the right time.

[quote]David1991 wrote:
jstreet0204 wrote:
David1991 wrote:
jstreet0204 wrote:
I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.

what if ur training with high frequency? u dont want to push extremely hard each time if ur training the same muscle often

You can get all the theorist in the world about this stuff together and you still couldn’t get a conclusion. I just go by what I’ve seen over the last 20 years. The guys making the best gains are the ones busting their ass in the gym.

ok so ur opinion is higher intensity/volume but lower frequency? or do u just mean going to failure every set or something?[/quote]

You see, this is the problem that you start having with discussions like this one. You kind of just have to pick something, hope it works, and stick with it for a while. Everyone’s totally different… as much as I’m sure you’ve heard that a million times before.

The Westside I use:

http://defrancostraining.com/
articles/archive/articles_westside.htm

Mon Wed Fri Split works the best for me

Mon chest, bis, tris
Wed legs
Fri back, shoulders, abs

[quote]SSC wrote:
saps wrote:
Westside

But Cork’s right everyone will say something different

Agreed on both counts. Westside has helped me get back in the game, though.[/quote]

x3 for Westside. If you’re brand new to it, it can be a little tricky to figure out at first but I have found to be the most adaptable, depending on what your needs are.

By far, I have seen the most progress with this program.

Everything works. Nothing works forever.

Its always like this with westside, even when i get a link i still dont know what the hell the routine is lol, all of the links posted are pages to articles or other links

[quote]Sagat wrote:
jstreet0204 wrote:
I think the single most important element to any program is the intensity you bring to it. Most people have no idea how to push themselves. The people you see making big gains on any program are the ones that do.

I agree… avoiding train failure is one of the most unproductive things i’ve tried, not that i go always to failure, starting easy is as much important as pushing hard, but you should bring a lot intensity in the right time.[/quote]

i agree i think u should go to failure sometimes but i also think it’s important to start short of failure and build ur way up to it, not avoiding it entirely

[quote]David1991 wrote:
its always like this with westside, even when i get a link i still dont know what the hell the routine is lol, all of the links posted are pages to articles or other links
[/quote]

Westside Barbell is a powerlifting gym run by Louie Simmons. There is no exact routine, though there is a general template people are talking about and ideas largely based on Russian conjugate periodization.

The second link I gave you gives an overview from someone who trained at Westside. The first link will give you Louie Simmons many articles on training, from which you can produce your own Westside inspired routine if you wish.

If you don’t want to do a bunch of reading it’s not the way to go, you just asked, so I pointed you to what it is.

[quote]David1991 wrote:
Its always like this with westside, even when i get a link i still dont know what the hell the routine is lol, all of the links posted are pages to articles or other links

[/quote]

http://www.T-Nation.com/article/supplements/the_periodization_bible&cr=

http://www.T-Nation.com/article/supplements/the_periodization_bible_part_ii&cr=

http://www.T-Nation.com/article/supplements/the_eight_keys_part_i&cr=

http://www.T-Nation.com/article/supplements/eight_keys_part_ii&cr=

http://www.T-Nation.com/article/supplements/the_eight_keys_part_iii&cr=

http://www.T-Nation.com/article/supplements/the_eight_keys_part_iv&cr=

http://www.elitefts.com/documents/template.htm

read these articles thoroughly, and your questions will be answered