A Closer Look at the Popular Weight Training Styles & Workouts: What's the "Best" Way
to Get the Results You Want?
As you search for a workout routine, a training system to get started with,
the question that probably comes to your mind is: "what's the best workout for me?"
There's actually 2 answers to this question...the 1st answer is that "it depends", and the 2nd answer
is that there is NO such thing as a "best" or "ultimate" workout routine. The reason is because people
are vastly different in their genetic makeup, their size and structure, their level of
conditioning/experience and most importantly, their goals!
So before you begin, its important to ask yourself what your
goals are and what's your level of experience with lifting weights? Depending on your answers, it becomes much
easier to choose a training style that will get you excellent results...because even though there's no such
thing as an absolutely "perfect" routine, we can try to get as close as we possibly can.
If you haven't already, we highly recommend that you read our 4-Part Weight Lifting Tips Series to learn the fundamentals & principles of
weight training, with guidelines for beginners to advanced trainees. Once you've gone ahead and read that, move
on to the training styles below...
Each one has its advantages & disadvantages, but the first 3 are our favorite styles for Building
Muscle and improving the physique. You'll also find other training styles that are suited for specialty
goals such as strength & power, as well as Police & Army workouts.
HIT: High Intensity
H.I.T., or High Intensity Training, has become quite a "buzz word" in
the fitness industry, particularly amongst bodybuilders looking to manage their time and still get good
results from their training. Basically, HIT is a type of training style that focuses on completing a limited
number of sets for a limited number of exercises under loads that are in excess of 60% 1RM(1-rep maximum)
taken near failure, with a controlled training frequency...
Conventional pyramid training became a popular method for
bodybuilders to exhaust their muscles with a high volume of sets that continue to increase in difficulty as
the sets progress, making your last set the heaviest with lower reps. On the other hand, a more logical
approach is to flip this order around and use a Reverse Pyramid structure to get the most out of each
HST: Hypertrophy Specific
HST, or Hypertrophy-Specific Training is a practical way to
look at the scientific research and physiological principles behind muscle growth. By combing through the
research and science, a workout model is developed that applies to the real world and falls in line with many
"old school" principles, while differing with them as well in some key areas...
The 5x5 training program is rapidly gaining popularity after if was successfully
used by strength athletes to elicit very good increases in strength. In a nutshell, it is designed to work
your muscles with a high degree of intensity, volume & frequency in a phased approach, and then allowing
for adequate rest & recovery to prevent overtraining...
Hany Rambod is responsible for designing the Fascial Stretch Training Program
or FST-7. This unique method zeros in on the fascial layer of skin located just beneath the outer skin’s
surface but above the muscles with seven different sets of exercises. In order to facilitate greater muscle
growth, the main idea is to stretch the fascial layer which has been an exclusive training method of Rambod’s
athletes for years...
German volume training, also known as the "Ten Sets" method, seemed to
originate in Germany in the mid-70's and made popular by Rolf Feser, the German National Coach of
Weightlifting. Professional weightlifters would use this protocol during the offseason to successfully put on
lean muscle mass. Eventually, it found its way to the United States and bodybuilders experienced decent
success with this training system...
Periodization, in very simple terms, is a way to organize your
training in phases, usually starting with Endurance and working up to Power. Athough the concept of
periodization was borrowed from athletic training circles, bodybuilders have adapted it to suit the purpose of
purely building muscle and enhancing their physique...
Powerbuilding is the art of pumping raw power out of a well-developed, highly
symmetrical physique. Its where pure performance meets the aesthetic appeal. Not only being muscular in all
the right places, but having the strength & power to earn the highest respect. So you want to look like a
bodybuilder and at the same time compete in a powerlifting competition?
Are you ready to a set a personal record(PR) in 3 of
the most taxing, intense, popular lifts that show your true level of strength? Powerlifting is a sport, and
the goal is to compete against yourself and with others to see who's the most powerful individual in their
class. It all begins with the Squat, a good way to break the ice and settle into the meet...
Do you think of yourself as a tactical officer? Having a good shot
is only going to get you so far; there are going to be cases where you’ll need to rely on your physicality.
The following are five laws to aid you in looking and acting the part. There are going to be circumstances
where you’ll have to rely on your physical traits. When that day arrives, you have to be ready to fight! The
fitter officer will be the superior one...
Navy Seal & Army Special Forces
There are professionals who need to be in the absolute best
physical condition in order to be able to do their job. They have to be "functional" in every sense of the
word, being able to use their muscles in real situations under a lot of pressure. We are not discussing
professional bodybuilders here. We are talking about the NAVY SEALS and ARMY RANGERS. These men are the
epitome of physical fitness and endurance...