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GPDT – Grim’s Power Density Training
What is GPDT? It stands for Grim’s Power Density Training, and it is a combination of a few training ideas that I like, with a few minor variances. Let me give you a quick break down of each style that went into the pot to make GPDT before I go into how to use it.
EDT [...]
Sergio Oliva Training Routine
Sergio Oliva Training Routine. Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.
In the Augsut/September [...]
Beginner 4 Beginner
WHO AM I?
I am not a huge bodybuilder. I’m not one of those guys you see benching 300 lbs like it’s nothing. I haven’t been lifting for 20 years (I’m not even 20 years old). So who am I, and why the hell am I writing an article telling you what to do to gain [...]
How I Developed my Pulling Power
How I Developed my Pulling Power by Paul Anderson
Just as in the press, when I found I only pressing was not enough to develop my pressing power; my pull did not advance rapidly from just performing the snatch and clean. Not advancing the way I should soon taught me I needed some assistance exercises for [...]
Hit Those Hamstrings Hard
Hit those Hamstrings Hard!
Sick of waiting in line and relying on machines to hit your hamstrings? Fret no more. Here are my top 5 favorite exercises for the hamstrings. Leave those reverse curls for the girls.
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1. Hang Romanian Deficit Deadlifts
Take [...]
Instable Surface Training: A Slippery Slope?
Over the past few years, most large-chain gyms have begun purchasing various implements that were once seen only in rehabilitation programs. Bosa balls (a half ball with a solid plastic top), stability (or “swiss”) balls, wobble-boards, and the like can be seen lining gym floors.
The idea is that sports are played in an unstable environment, [...]
Don’t Believe Everything You Read About Training
Sometimes I read articles over at T-Nation, and I wonder if there are other people like me in the world; people who are left shaking their heads in disbelief. Every week I get a spam email from the site promoting their new products and giving me a round up of their latest articles. Usually I [...]
Steve Justa Strength Training Singles Routines
Steve Justa strength training singles routines.
Big Three Routine #1
- Train every day
- 4 singles with each lift with a minute or two rest in between. Use 70% of your max.
- Add 5 lbs to your bench every 3 days and 10 lbs to your squat and deadlift every day.
- Max out every 3 weeks. Recalibrate [...]
10 Bulk Routines That Work
10 Bulk Routines That Work by Fred R. Howell (1974)
Somehow in the past few weeks the word leaked out that I had at least a ton of weights in my cellar. All of a sudden every kid in town that owned a barbell or was going to train someday showed up at my door asking [...]
Bob Hoffman’s Simplified System of Barbell Training
Bob Hoffman’s Simplified System of Barbell Training
This is a copy of the original book, in graphic format. Click on an image to view a larger version of the page.
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York Barbell and Dumbbell Training Courses
York Course No. 1
One set per exercise
Upper Body – 6 reps per set
Lower Body – 8-12 reps
Warm-up…Light Power Snatch
1. Two Arm Curl
2. Two Arm Press
3. Deep Knee Bend on toes
4. Two Arm Pullover
5. Stiff-Legged Deadlift
6. Supine Press
7. Side Bend with Barbell on Shoulders
8. Straddle Lift (Jefferson Lift)
9. Rise on Toes (Barbell on Shoulders)
9a. Straddle Hop [...]
York Barbell and Dumbbell Training System
York Barbell and Dumbbell Training System
Course 1. 9 weeks, 3 Workouts per week.
1. Barbell Swing (simple warm up lifting only the barbell from the floor to over your head in a standing position) : 2 sets of 12 reps
2. Squat: 2 sets of 9 reps
3. Pullovers: 2 sets of 12 reps
4. Bench Press: 2 sets [...]
Leg Training: Eleven Sets of Squats
Leg Training: Eleven Sets of Squats, by Bill Anton
Squats — 3 sets x 8 reps
Add 20 – 40 pounds, then 3 sets x 5 reps.
Add 20 – 40 pounds, then 5 sets x 3 reps
Specialize on this with 2 days between squat days. After a while the gaps will raise to 50 – 60 pounds. [...]
Casey Viator’s Training Routine
Casey Viator’s Training
by Achilles Kallos (1971)
Nineteen year old Casey Viator from New Iberia, La. is the youngest bodybuilder to have won the Mr. America title. He started training when he was fifteen, which, in my opinion, is the right time to start bodybuilding.
Casey has been fortunate in many ways, having a good physical background, sound [...]
Training: Ronnie Coleman Workout Routine
Ronnie Coleman Training Routine
Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets [...]