Recommend a lifting program other than Stronglifts 5X5?

jemhh

257_Lag wrote: »

Thanks for all the feedback everyone. I am thinking AllPro's or 5-3-1. I have read up on them and a nice slow progression sounds like just what I need.

Am I correct that in AllPro's the warm ups are included (Set 1 and 2) and in 3-2-1 you would add warm up sets to the program?

I am thinking about how many plate changes per workout day. I know that sounds trivial but my rig is in a fairly confined area so it is a consideration. If I understand correctly AllPro's has you changing plates 21 times per workout.

If you look at the 531 calculator it will show you the warmup sets. For your main compound lifts, you'll have 3 warmup sets and then 3 working sets. Each warmup and working set is at a different weight so you change the weight 6 times per exercise.

It's been a bit since I ran AllPro's but you do have warmup sets for the first few exercises too. Your 2 working sets are at the same weight though. Read through this for more info: http://forum.bodybuilding.com/showthread.php?t=160947761

DvlDwnInGA

Warm ups are included in sets. You do 2 warm up sets on the big lifts, Bench press, Squats, and Bent Rows, then you do 2 work sets. On the other lifts you do 2 work sets. I have never counted how many times I change plates, that is just extra lifting that I count as "working out"