Post your weight lifting programs

[TDizzle]

I'm

a skinny dude been lifting but only gaining about 1-2 pounds every week and a half or so, looking for some ideas for

workouts. Right now I do this

M/F
Bench 4x10
Incline 2x10
Decline 2x10
Curls 3x10
Shrugs

3x10
Abs
pull ups as many sets until i get 20

Tu/Sa
Tri Pushdowns 3x10
French press/close grip combo

3x10x10
Military press 3x10
Incline shoulder machine 3x10
Dead Lift 3x10
Abs
Row 3x10


Th/Su


legs


I take wednesday off for recoop.

[Holmes]

This is the routine I used to

follow - 4 days on, 1 day off. Haven't done it in a long while and am open to any and all suggestions for

revision:

Day 1

Superset
Incline Dumbell Press
Wide-grip Chins (weighted)



Superset
Wide-grip Barbell Bench
Bentover Rows (Barbell)

Superset
Flatbench

Dumbell Flyes
T-Bar Rows

Superset
Incline Dumbell Flyes
Pullovers

Deadlifts




Day 2

Superset
Straight Barbell Curls
Reverse

Pushups

Superset
Incline Dumbell Curls
Triceps Pressdowns w/

Rope

Superset
Preacher Curls
Skull Crushers

Superset
Concentration

Curls
Dips

Sometimes Kickbacks


Day 3

Barbell Military Press (Behind The

Neck)
Arnold Press
Side Lateral Raises
Bent Lateral Raises
Shrugs or Upright Rows


Day

4

Squats
Sissy Squats
Leg Extensions
Leg Curls


Calves every other day
Abs

every day (morning)
Forearms whenever I felt the urge

Day 5

Off

[ManBeast]

Meh... I personally like a 5

day split... going something like this:
Sunday: Chest/triceps/front delts
Monday: Back/bicep/rear delts (NO

direct lower back work)
Tuesday: Legs/core
Wed: Misc cardio 1 hour
Thurs: Arms (including side delts).
Fri:

Racquetball (1-2 hours)
Sat: OFF

This is my basic "maintain" split. If I have the nagging feeling that I'm

not going to get to lift on thursday, I can throw the side delts in with the legs, usually supersetting the work

with core work to "punish" myself for being lazy about thursday (even if missing it is truly out of my control, yes

I know i'm a sick f*ck when it comes to this )

MB

[satyrboy]

Depends on my short and medium

term goals.
Sometimes I'll go 3 months doing nothing but limit strength work, focusing on Deads/squat and

bench. During this time my workouts will usually follow waved cycle with my reps never exceeding 5. Sometimes

I'll do workouts consisting only of 10-20 sets ofsingles or doubles with very heavy weight.

Lately, I've been

doing my workouts more intuitively. Some days I do limit strength work with a few sets of 4 or 5 with high weight.

Other days I'll do a lot of kettlebell work. I vary the kettlebell work: somedays I'll do high reps with light

bells, other days lower reps with very heavy bells.
I've been playing with a sandbag loaded to 150ish lbs

lately as well.

I also have a set of weighted clubs I used mostly for active recovery.

[satyrboy]

Oh, and I do almost zero

isolation movements unless I'm addressing a weakness: For example, my deadlifts stalled out at about 405 because of

grip failure a while back and I had to work to develop my grip to progress more.

[satyrboy]

Incidentally, if you really

want to gain strength and size, I'd recommend upping your weight and dropping your reps. To get maximum size gains,

up your volume by increasing your sets.

And training to failure is generally unnecessary and detrimental

(with a few exceptions depending on your goals)

[Holmes]

Longer rest periods help, too. I

used to rest 2-3 minutes between (super)sets.

[ManBeast]

There really isn't one "key"

way for people to gain size or strength.... In general low reps with high weight goes for strength and high reps

with lower weight does size. But everyone is different. 2 key things to remember are: 1) Go to failure on at least

one set (preferably the last 1 or 2) of each exercise. 2) Control the rep... don't bounce, swing, or "cheat" the

lift... get a proper spot if you think you'll need one.

MB

[satyrboy]

I haven't gone to failure on a

set now in 12 months. My strength has increased greatly, my muscularity has increased greatly. Unlike the days

when I used to be sore from going to failure all the time, I haven't had DOMS in a year.

As far as I can tell

(and this is backed by a bunch of competitive strength athletes I know) going to failure is a bad idea. Unless

you're a vanity athlete a la "Muscle and Fiction"