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The Lilliebridge Method

Introduction to The Lilliebridge Method The Lilliebridge Method is a fairly new routine released to the public, but has been utilized by the Lilliebridge family for quite some time. Eric Lilliebridge was the actual creator of the method during his teen years, and has been used by the Lilliebridge family along with several other elite powerlifters including Derek Kendall. […]

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Jonnie Candito 6 Week Strength Training Program

The Candito 6 Week Strength Program is created by Jonnie Candito, and built using a periodization method.

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Cube Method

The Cube Method focuses on three main training methods. It starts with heavy work, then explosive work, and finishes with repetition work. It is a 10 week training program that will have you training three or four days per week.

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German Volume Training

German volume training applies very high volume to specific muscle groups. It is known to be brutally hard, yet effective at packing on lean muscle fast. Don’t be fooled by its simplicity or small numbers, this will bring you pain. It has been effective for many weightlifters and bodybuilders.

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Ed Coan Deadlift Routine

The Ed Coan Deadlift Routine was created by Ed Coan himself for Mark Philippi. It is also known as the Coan/Philippi Deadlift Routine. Philippi added 35 Lb to his Deadlift after finishing this 10 week program, and stands by its effectiveness.

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Texas Method

The Texas Method is a very popular follow up routine after Starting Strength gains come to a halt. This routine has a proven track record, focuses on the important compound movements, and has you in the gym three days per week.

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Starting Strength

Starting Strength just might be the #1 most popular training routine recommended to those who are new to strength training. The reason? Because it is simple, works great, and gets beginners making progress quickly.

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Wendler’s 5/3/1

Jim Wendler’s 5/3/1 is all about starting with very light weights while progressing slowly and consistently. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Throughout the routine you will work with percentages based off of your max, and strive to hit rep PR’s each workout.

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Bill Starr 5×5

The Bill Starr 5×5 is a popular choice among intermediate lifters. It is easy to understand and follow, allows for steady weekly increases, and has simple de-loads / resets built right in. It’s meant to get you bigger and stronger, and more importantly training correctly.

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You shall gain but you shall pay with sweat, blood, and vomit, Comrade. – Pavel Tsatsouline

Arguably one of the most difficult squat routines around, the full Smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days back-to-back! Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. This routine is for squats, and squats only. Check out Smolov Jr. for a Smolov more suitable for other lifts.

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