What is your favorite workout program and why?

[zedhed]

For me my fall back program is the SL 5x5...like you all dont all ready know that.
But it really the best that I have found for adding strength and size. Of course you really have to feed this program ( and any of this type) to get the full benefit from it.

Its a simple progressive program. Decide your starting weight, lighter is ALLWAYS better. That way you most likely wont have to reset midway thru it. And then just add 5 Lbs to every excersize every week.

Here is the program.

Workout A
BBL Squats
BBL Flat Bench Press
BBL Bent Over Rowes

Workout B
BBL Squat
BBL Dead Lift
BBL OHP

You do this 3 days per week and thats all you do!
Some guys will say "its not enought" Well I can tell you then that these guys have never done the program. At first it is too light so you just do more sets. But believe me when you get roughly half way thru the 12 weeks it starts to get heavy.

Well thats mine so whats yours?
And dont just put a progarm, discuss it plz.

[Skyling35]

For me with mma I have never found a program that benefitted me in my sport without altering it.

I'm probably closest to a 5x5 program though because I normally only do Olympic lifts. I don't do exactly a 5x5. It's a hard balance to strike between not adding to much size and weight, and adding lots of strength.

[zedhed]

Yeah I am close with another MA guy too. What set and rep range you typically use bro? I would guess +12 on reps. Pretty much like boxers use.
I like your idea of using Oly lifts. I think you have that nailed very well as for best cross over from your lifting to your sport.

[Skyling35]

Yeah I am close with another MA guy too. What set and rep range you typically use bro? I would guess +12 on reps. Pretty much like boxers use.
I like your idea of using Oly lifts. I think you have that nailed very well as for best cross over from your lifting to your sport.

Rep range for me depends on wether if I feel I need to add more strength at the beginning of a training cycle. If I do I will start the first 3 weeks at 6 reps and after that move to the higher rep ranges going 12-15. When I'm not prepping for a fight I stick with higher reps.

Olympic lifts deffinently done a lot for me giving me strength and power from odd angles. Not to mention the Olympic lifts seemed to make me not just strong but even more explosive.

I'll also dabble with free weights and kettle bells between my lifting days. I use these more for muscle endurance. Something I've been wanting to give a shot for muscular endurance is the ASU plate weight workout. I have a feeling it will leave me puking lol.

[darksidefitness]

Anybody use 5/3/1?

[zedhed]

Yeah I dont know much about 5/3/1. Hopefully someone will put something up about it.

[layddually]

5x5 is interesting but I kinda feel I need to add a few ISO movements to it

[zedhed]

Yeah I agree for intermediate lifters and advanced. I add in biceps and triceps iso's. 2 of each.

[malaki26]

i'm either going to give this a shot on monday or wait untill the following monday, but im deffinately stoaked about it.

[layddually]

Anyone have a light weight mass builder?