OK, we have GVT, Convergent Phase Training, Ian King’s series, Berardi’s workout,… All the info is fantastic, but talk about information overload! I am curious to hear the successes (or lack thereof) people have had when trying these programs. I know that after each workout is published, it gets hyped on these boards as a great “new” workout, but you don’t hear much after that. For those of you who have tried multiple programs, which worked the best for you (and what were your goals at the time)? At the same time, which were disappointing? Thanks in advance for the feedback.
The best gains I ever made (in terms of hypertrophy) were from two weeks of two-a-day workouts a la Charles Poliquin followed by 2 weeks of one-a-day workouts. However, you cannot stay on such a program very long without overtraining. The best program I have ever used for limit strength is the Westside Barbell Method. However, this requires thought and planning on your part (you must figure out what exercises to use within the general framework of the program) and that attention be paid to recovery.
Pretty much all of these routines work, if followed correctly. Just pick one geared to your goals and go for it. You can always switch around later. None of these, in my opinion, will be a waste of time.
ian kings 12 weeks to ss ROCKS!!!
My best maximal strength gains have come from doing the 5x5 method. I’ve done more of a “bodybuilding” routine following Poliquin’s split and advice for some good gains. I’ve also tried Ian King’s programs with decent gains. I’m currently following Renegade Training, and I’ve enjoyed that. Although, I couldn’t keep up with the four-day-a-week workouts for too long. I was overtrained and in pain, so I reduced the weight training days to three-days-a-week with better success. The only programs I didn’t like were GVT and GBC. Both programs did very little for me. And I became very bored using them. All the other training programs I’ve done have been a mix of Poliquin, King, Staley, Coach Davies and a few others. I’ve found that by incorporating certain things from each person, I was able to put something together that worked well for me.
5x5 worked wonders for my “pulling” muscles. Still haven’t found anything outstanding for my delts, tris chest except variety. If you always go to failure every set, as I used to, try stopping a couple of reps short for a while.
Poliquin’s stuff - GREAT. Any of his programs will put muscle on you where you didn’t have any before. Ian’s King’s stuff - nice for a change of pace, and good for balancing out your physique, but I’ve never seen great gains from his programs. (To be fair, I haven’t done them EXACTLY according to his recommendations for tempo, bar placement, etc., so maybe this isn’t a fair assessment.) GVT good for a short, sharp shock. BodyComp, ditto. But none of these programs will work without proper nutrition…
I generally like more “complex” routines such as those by Ian King and for maximal strength, Dave Tate. Since I usually emphasize strength gains, I have found my best hypertrophy gains were from the original GVT probably because its just such a different style of training for me. This may seem boring to some, but its simplicity can be nice for a change too!
Jared_S
Thanks for the responses!
Ive only started growing again since ian kings bring the pain series. His insight on more experienced trainers using lower reps really pushed me higher.
I’m on Ed Coan’s program right now. Trying to build strength. You can find it in the issue of Muscle & Fiction with Arnold on the cover. I’ve been on for two weeks and I’ve gained four pounds and lost 1% bodyfat. Not saying that it will work for everyone, but it was THE change that I needed to start growing again. Good luck!