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Hypertrophy

Beginners/Intermediates

Kelly Baggett

Build Muscle & Lose Fat Simultaneously?- Bodybuilding.com - Build Muscle & Lose Fat Simultaneously?

A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/...hilosophy.html

The Skinny-Fat Ecto Part II- The Skinny-Fat Ectomorph part II

Christian Thibaudeau

Ab Training for Athletes and Babe Hounds- T NATION | Ab Training for Athletes and Babe Hounds - 1

Part-Time Beast- http://www.**********.co.uk/m_854463/tm.htm

The MacGyver Workout- T NATION | MacGyver Workout (Good routine for when you have limited equipment)

Training for Easy Hard Gainers- T NATION | Easy-Hard Gainers - 1

Training for Easy Hard Gainers II- T NATION | Easy-Hard Gainers - 2

Renaissance Body Development- T NATION | Renaissance Body Development


Dan John

Strong Eye for the Weak Guy- T NATION | Strong Eye for the Weak Guy

Iron John: PVC and Press-Ups- T-Nation.com | Looking for Something?

Iron John: AIT Training- Testosterone Nation: ERROR

The "Secret Workout"- http://www.dragondoor.com/articler/mode3/279/

Vasily's "Master of Masters" Training Program- http://danjohn.org/hmm.html

One Lift a Day Stuff- http://danjohn.org/page15.html

The Body is One Piece Program- http://danjohn.org/page16.html

The Thirteen Minute Drill- http://danjohn.org/13min.html

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!- http://danjohn.org/day.pdf


Chad Waterbury Routines

Perfect 10 Training- http://www.t-nation.com/readTopic.do...ydra?id=725763

The Art of Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=693794

Primed For Muscle- http://www.t-nation.com/readTopic.do...ydra?id=635888

Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do...ydra?id=580380

SOB Training- http://www.t-nation.com/readTopic.do...ydra?id=561180

The Waterbury Method- http://www.t-nation.com/readTopic.do...ydra?id=534922

Lift Fast, Get Big- http://www.t-nation.com/readTopic.do...ydra?id=529331

Triple Total Training- http://www.t-nation.com/readTopic.do...ydra?id=476508

Single’s Club- http://www.t-nation.com/readTopic.do...ydra?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do...ydra?id=459211

Quattro Dynamo- http://www.t-nation.com/readTopic.do...ydra?id=459216


Joe DeFranco

Westside for Skinny *******s- http://www.defrancostraining.com/art...s_westside.htm

Westside for Skinny *******s II- Articles - DeFranco's Training

Training Economy- http://www.defrancostraining.com/art...ng-economy.htm

Alwyn Cosgrove

Undulating Periodization Part One- Bodybuilding.com - Undulating Periodization: Variable Repetition Training (VRT).

Undulating Periodization Part Two- Bodybuilding.com - Undulating Periodization: Variable Repetition Training (VRT) - Part Two.

Undulating Periodization Part Three- Bodybuilding.com - Undulating Periodization: Variable Repetition Training - Part Three.

Holiday Workout Program- T NATION | Holiday Workout 2007


Bill Starr

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow...Linear_5x5.htm

Classic Football Strength Training- Classic Football Strength Training Workout II by Bill Starr

New Lifter Routine- http://www.deepsquatter.com/strength...s/manrodt4.htm

The Strong SHALL Survive- http://www.tc.umn.edu/~keen0018/strong.htm

Animal Pak

training routine #1- http://www.animalpak.com/html/articl...on=training%0A

training routine #3- Article Details

training routine #6- Article Details


Mike Mahler

Keeping Training fun with Kettlebells- Bodybuilding.com - Keeping Training Fun With Kettlebells!

The Kettlebell Solution For Size And Strength- Kettlebell Training For Size And Strength

EDT+Kettlebells=Major Increases in Strength and Size!- Power Athletes Magazine

10 Reasons To Do The 3x3 Program For Strength Or Size- 3x3 Protocol

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

54321 Shut Up And Train!- http://www.mikemahler.com/54321.html

Singles For Size And Strength- http://www.ruggedmag.com/index.php?t...ticle&i=10&a=5

Customized Volume Training- T NATION | Customized Volume Training

Rest Pause Training- T NATION | Rest-Pause Training

The Compound Solution For Puny Arms- Bodybuilding.com - The Compound Solution Program For Puny Arms!

GTG for Bigger Arms- Bodybuilding.com - Want Bigger Arms? Time To Apply GTG!

Leg Training to Pack On Some Size- Bodybuilding.com - Uncharted Leg Routines To Pack On SIZE.

Nothing Like A Great Rack!- Bodybuilding.com - Power Rack Training!

Pump Up the Volume for your Body Type- Bodybuilding.com - Pump Up The Volume For Your Bodytype!

When Life Gets Stressful, Turn To Back-up Training Programs- http://www.mikemahler.com/backup.html

3x3 Program For Incredible Gains In Size Or Strength- 3x3 Protocol

High Frequency Training: More Frequency Equals Faster Results- HFT

Condense Time And Get Bigger And Stronger Faster!- http://www.mikemahler.com/CT.html

Super Charging The 5x5 Program For Massive Strength Gains- http://www.mikemahler.com/5x5.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength- http://www.mikemahler.com/gradual.html

Rotation Training For Multiple Goals- Bodybuilding.com - Rotation Training For Multiple Goals!

The Compound Solution For Puny Arms- Bodybuilding.com - The Compound Solution Program For Puny Arms!

Workout Less And Achieve More- Bodybuilding.com - Workout Less & Achieve More.

16 Week Training Cycle! No More Confusion- Bodybuilding.com - No More Training Confusion: Enter The 16-Week Metamorphosis!

Bodyweight Exercises For Size And Strength- Bodybuilding.com - Bodyweight Exercises For Size & Strength!

Others

Charles Staley A-B split- T NATION | Staley Strategies: The A-B Split

George State University's research on optimal hypertrophy- Training for Hypertrophy

Animal Mass' (Matt Reynolds) Favourite routines- MESO-Rx

DoggCrapp Training- IntenseMuscle.com

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal- http://www.mindandmuscle.net/mindand...e.php?artID=20

The Quest for Size and Strength by Mike Robertson- http://www.robertsontrainingsystems....les/quest.html

Hypertrophy Specific Training by Bryan Hancook- Hypertrophy-Specific Training : : Official Home of HST

Fortified Iron's mass program- Fortifiediron.com - Fortifiediron and Bodybuilding Training

Westside for Bodybuilders by Kethnaab- Fortifiediron.com - Fortifiediron and Bodybuilding Training

MT's Chris Mason's Hypertrophy Routine- http://www.**********.co.uk/m_1606251/tm.htm

Advanced Trainers


The Torso Solution by Christian Thibadeau- T NATION | Torso Solution

HSS-100: Shoulder Specialization by Christian Thibaudeau- T NATION | HSS-100: Shoulder Specialization

HSS-100: Back Specialization by Christian Thibaudeau- T NATION | HSS-100: Back Specialization

Most Powerful Program Ever?The HSS-100 Program — Bodybuilding With an Edge by Christian Thibaudeau- T NATION | Most Powerful Program Ever?

HSS-100: Chest Specialization by Christian Thibaudeau- T NATION | HSS-100: Chest Specialization

12 weeks to war-ready guns! by Christian Thibaudeau- T NATION | 12 Weeks To War-Ready Guns!

East European Bodybuilding by Christian Thibaudeau- T NATION | East European Bodybuilding

Shoulders Overhaul by Christian Thibaudeau- T NATION | Shoulders Overhaul

Optimized Volume Training by Christian Thibaudeau- T NATION | Optimized Volume Training

Pendulum Bodybuilding by Christian Thibaudeau- T NATION | Pendulum Bodybuilding

Bodybuilding's Next Frontier by Chad Waterbury- T NATION | Bodybuilding's Next Frontier

Vince Gironda's 8x8 routine- Vince Gironda | Bodybuilding Muscle Fitness Trainer | Wild Physique | Iron Guru

Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/...%20Article.pdf

Vince Gironda's Train 21 days rest 7 routine- http://www.palmieribodybuilding.com/FromTrain21.pdf

Unchartered Leg Routines to Pack on Size by Mike Mahler- Bodybuilding.com - Uncharted Leg Routines To Pack On SIZE.

Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do...ydra?id=850882

The Gironda System by Christian Thibadeau- T NATION | Gironda System

High Performance Core Training by Mike Robertson- T NATION | High Performance Core Training

New Arm Size, Right Now by Charles Poliquin- T NATION | New Arm Size, Right Now!

Hypertrophy Booster Shots by Chad Waterbury- T NATION | Hypertrophy Booster Shots

Most Powerful Program Ever? By Christian Thibadeau- http://www.t-nation.com/category.jsp...ID=33&pageNo=1

Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=773872

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=797992

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=818555

Heavy Duty GTG by Mike Mahler- Bodybuilding.com - Maximizing Training With Heavy Duty GTG!

The lost art of Hamstring training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=840637

The Holiday Program by Alwyn Cosgrove- T NATION | Holiday Program

Pendulum Training- http://www.t-nation.com/readTopic.do...ydra?id=459408

Renegade Bodybuilding- http://www.t-nation.com/readTopic.do...ydra?id=459589

Hardcore Bodybuilding Routine- http://www.tc.umn.edu/~keen0018/size.htm


Strength


Powerlifting


Workout Less And Achieve More- Bodybuilding.com - Workout Less & Achieve More.

Five Killer Tips To Improve Your Military Press- Bodybuilding.com - Five Killer Tips To Take Your Military Press Through The Roof!

Rotation Training For Multiple Goals- Bodybuilding.com - Rotation Training For Multiple Goals!

Rest Pause Training To Train The CNS For Super Strength- http://www.mikemahler.com/restpause.html

High Frequency Training For Dramatic Strength Gains- HFT

Pendulum Powerlifting by Christian Thibaudeau- T NATION | Pendulum Powerlifting

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/...training00.htm

Sergey Popov. Bench Press training program- http://www.zyworld.com/powerlifting/documents/popov.htm

Boris Sheiko. CMS & MS training program #1- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Boris Sheiko. Beginners' training program #2- http://www.zyworld.com/powerlifting/sheikotraining2.htm

Yuri Ustinov. Sheiko training test- http://www.zyworld.com/powerlifting/bizontest2.htm

Tom O'Brien's 3 Lifts Training Program.- http://www.zyworld.com/powerlifting/...ercentages.xls

12 week russian cycle ( Excel )- http://calc/Russian_cycle.xls

Korte 3x3 Annual Plan Jan- July- http://www.deepsquatter.com/strength...ves/korte4.htm

Korte 3x3 Annual Plan July- November- http://www.deepsquatter.com/strength...ves/korte5.htm

Metal Militia Bench Routine by Sebastian Burns- http://www.geocities.com/metalmiliti...ngArticle.html

Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do...ydra?id=485341

Sheiko style training: butenko.org

Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in...ng_by_BobY.htm

15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

Powerlifting Routines- Olympic Lifting Routines | Build Muscle | Strength Training | Cash Advance at Fortifiediron.net

Killer Russian Workout by Pavel Tsatsouline- Dolfzine.com - Dolfzine and Strength Training

Conjugate 3x3- http://www.deepsquatter.com/strength...es/hanna15.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmiliti...ngArticle.html

Ed Coan deadlift routine- Home Page

Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm


Olympic Lifting


Russian Training- http://www.tc.umn.edu/~keen0018/russian.htm

Bulgarian Olympic Training- http://www.tc.umn.edu/~keen0018/bulgar.htm

Olympic Lifting Routines- Olympic Lifting Routines | Build Muscle | Strength Training | Cash Advance at Fortifiediron.net

Advanced Olympic lifting program- Olympic Weightlifting - QWA - Training Programs - Advanced

Calpian Weightlifting Program by Matt Foreman- Weight Lifting Workout Plan | Cash Advance | Debt Consolidation | Insurance at Fdzine.com

East Coast Gold Olympic Program- East Coast Gold - Sample Workouts

Sports specific

Pendulum Training for Athletes by Christian Thibaudeau- T NATION | Pendulum Training for Athletes

Bill Starr's 5x5- Classic Football Strength Training Workout II by Bill Starr

SEAL's workout- ns Profile » NavySEALs.com

Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm

Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength...s/manrodt4.htm

Kettlebell training- Dolfzine.com - Dolfzine and Strength Training

Strongman training- http://www.tc.umn.edu/~keen0018/produce.htm

Davidson College Football Program- Davidson College Football Program By Jim Wendler For EliteFTS* Evan Simon recently became the head strength and conditioning coach for

Training for the highschool athlete- http://www.elitefts.com/documents/Tr...l-athletes.htm

Undulating Periodization for athletes by Alwyn Cosgrove- http://www.athletes.com/fun/alwyn7.htm

Strongman workout by Corey St.Clair- http://www.athletes.com/fun/strongman24.htm

Basketball Strength Training- http://www.athletes.com/fun/elite8.htm

In season American Football Program- http://www.defrancostraining.com/ask...e_04-07-20.htm

Program for wrestlers- http://www.defrancostraining.com/ask...e_03-10-31.htm

6 Week Vertical Jump Program- http://www.defrancostraining.com/ask...e_03-10-10.htm

In season football program- http://www.defrancostraining.com/ask...e_03-10-03.htm

Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?id=783699

21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?act...e&articleID=24

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolst...icID=139.topic

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=859906

Informative

Muscle Fibres, Training and More by Dr. Mel Siff- http://forum.bodybuilding.com/showth...threadid=74001

Squatting By Dr.Mel Siff- http://forum.bodybuilding.com/showth...threadid=68739

The Gable Method by Dan John- T NATION | Gable Method

Shoulder Savers by Eric Cressey- T NATION | Shoulder Savers - Part 2

Got Training By Brijesh Patel- http://www.ruggedmag.com/index.php?t...ticle&i=12&a=5

Olympic Lifting 101 by Brijesh Patel- http://www.ruggedmag.com/index.php?t...ticle&i=14&a=5

Cracking the Rotator Cuff Conundrum by Eric Cressey- http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?id=863599

DB Hammers training methods- http://www.elitefts.com/documents/pi..._db_hammer.htm

Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB...topic.php?t=32

Eight Keys by Dave Tate- http://www.t-nation.com/findArticle....icle=267eight2

loads on Dual Factor training by Matt Reynolds EliteFitness.com Bodybuilding Forums

The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=755131

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?id=753073

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=804576

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do...ydra?id=805661

Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do...ydra?id=806745

10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do...ydra?id=810548

Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do...ydra?id=822808

How to strengthen rosie and her five friends by Jim Wendler- How to Strengthen Rosie and her Five Friends

The Triumvirate By Jim Wendler- The Triumvirate

Transformation of a Young Athlete By Zach Even-Esh- Transformation of a Young Athlete

Exercises you've never tried- http://www.t-nation.com/readTopic.do...ydra?id=829136


Man with a Plan, Part 1- http://www.robertsontrainingsystems....manwplan1.html

Man with a Plan, Part 2- http://www.robertsontrainingsystems....manwplan2.html

Man with a Plan, Part 3- http://www.robertsontrainingsystems....manwplan3.html

Man with a Plan, Training Template- http://www.robertsontrainingsystems....plan_temp.html

Rope Revolution by Chad Waterbury- http://www.t-nation.com/readTopic.do...dra?id=1116219

The Band Man by Dave Tate- T NATION | Band Man

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/lo...e_organism.htm

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/lo...e_organism.htm

18 tips for bullet proof knees by Mike Robertson- http://www.t-nation.com/readTopic.do...dra?id=1127149

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do...ydra?id=724381

Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do...ydra?id=459262

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?id=795366

Get Lean without dieting- T NATION | Get Lean Without Dieting

Full Body Fat Loss by Joel Marion- http://www.ruggedmag.com/index.php?t...icle&i=17&a=10

Puke In Your Shoes by Marc McDougal- http://www.ruggedmag.com/index.php?type=Article&i=9&a=6


WSP Part I- TESTOSTERONE NATION | Waterbury Summer Project (WSP) - Page 1
WSP Part II- TESTOSTERONE NATION | WSP Phase II - Page 1
WSP Part III- TESTOSTERONE NATION | WSP Part III - Page 1
WSP Part IV- TESTOSTERONE NATION | WSP Part IV - Page 1

The End of Boring Cardio Workouts by Mike Mahler- Bodybuilding.com - The End Of Painfully Boring Cardio Workouts.