Which lifting program is the best for you?
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Absolutely it makes sense. You can always build a solid foundation and then move to something specific. I think Thinner Leaner Stronger would be a solid starting point. Its a scalable program, so you can do a 3,4 or 5 day program. And its a book, so it gives solid insight.
I am a beginner.. looking for a program. I am going to look into Thinner Leaner Stronger. Not sure what equipment is needed? But like the idea it’s in book form. Thanks @psuLemon.
Anyone do that program .. any thoughts?
I did tls - The 3 day split. I would say it’s a good beginner programme but if you are totally new to lifting, the lifts switch every 8 weeks and so it’s quite a lot to learn. There are other simpler programmes out there for novices. Eg stronglifts. I’m not recommending stronglifts over any other programme. It’s just really simple to follow.2 -
Also you need a barbell plate and various machines plus dbs. Really need a gym membership to do tls.
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cupcakesandproteinshakes wrote: »Absolutely it makes sense. You can always build a solid foundation and then move to something specific. I think Thinner Leaner Stronger would be a solid starting point. Its a scalable program, so you can do a 3,4 or 5 day program. And its a book, so it gives solid insight.
I am a beginner.. looking for a program. I am going to look into Thinner Leaner Stronger. Not sure what equipment is needed? But like the idea it’s in book form. Thanks @psuLemon.
Anyone do that program .. any thoughts?
I did tls - The 3 day split. I would say it’s a good beginner programme but if you are totally new to lifting, the lifts switch every 8 weeks and so it’s quite a lot to learn. There are other simpler programmes out there for novices. Eg stronglifts. I’m not recommending stronglifts over any other programme. It’s just really simple to follow.cupcakesandproteinshakes wrote: »Also you need a barbell plate and various machines plus dbs. Really need a gym membership to do tls.
Thank you for your thoughts and suggestions.. I think I will look further!0 -
lil pump for those bodyweight and dumbbell only programs....which i need to review
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I added several dumbbells programs. Will work to add more at home workouts soon.6
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Just added the below workout after I almost died trying to do 3 rounds of the advanced ones.
https://youtu.be/cfetualiJqs 5 -
AWorkoutRoutine has just added a new program for those of us waiting for gyms to open or who exercise at home. A link to it just came out in his free newsletter today. Be aware, that you choose the price.5
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I did a few sessions of the Reddit RR, and amazingly, my flabby upper arms look amazing! Sure, it's quite heavy on arms, with pushups, dips, rows, pullups, and planks, but I didn't expect such a huge improvement.3
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Is there a link to this?0
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Anyone tried both of Stephanie Buttermore's intermediate to advanced programs?
I can't decide between specialization and optimization. Or for $10 more than one, I could have both. Thoughts?0 -
Rosered3333 wrote: »Is there a link to this?
All the links are in the original post.0 -
ExistingFish wrote: »Anyone tried both of Stephanie Buttermore's intermediate to advanced programs?
I can't decide between specialization and optimization. Or for $10 more than one, I could have both. Thoughts?
For $10 i would get both and read through both to see what best aligns to your goals and current skill1 -
ExistingFish wrote: »Anyone tried both of Stephanie Buttermore's intermediate to advanced programs?
I can't decide between specialization and optimization. Or for $10 more than one, I could have both. Thoughts?
For $10 i would get both and read through both to see what best aligns to your goals and current skill
Well it's $10 more. One is $39.99 and both are $49.99. It would only cost $10 MORE to get both.
I'm beginning to reconsider. I can't do 5 or 6 days in the gym. I am doing 3 now, 4 is my max. They both seem to fit my goals though, I just can't do the time commitment and it seems silly to pay money for a program that asks for 5 or 6 days a week if I can only do 3 to 4.
What is a good 4 day program, intermediate? I don't like hypertrophy only programs. I'd like a women's physique focused program, but not's required. I'll take suggestions if anyone has any.
I've done NROL Strong, Stronglifts 5x5, Strong Curves advanced, Stronglifts again, Texas method - in roughly that order, but then I had an injury, then illness, then covid hit, and I haven't been working out recently. That doesn't stick me back in the beginner column, but I don't think I'm back to Texas Method shape I was in before.
I've considered doing Strong Curves again, but I didn't love the program last time I did it. I tried restarting Stronglifts, but doing so MANY squats so frequently irritated my healing injury. And I don't love all squats all the time, I prefer deadlifts and I'd rather deadlift at least as often as I squat. I find women's physique programs have more deadlifts and hip thrusts and RDLs and similar.
I have access to a gym, childcare is the problem. With covid, there is nowhere for the kids to go while I work out. Makes it harder to squeeze in gym trips, which is why I can't go as much. Maybe I could, I don't know - I could see about working out early or late, I have moved to a 24-hour gym that is closer.0 -
ExistingFish wrote: »ExistingFish wrote: »Anyone tried both of Stephanie Buttermore's intermediate to advanced programs?
I can't decide between specialization and optimization. Or for $10 more than one, I could have both. Thoughts?
For $10 i would get both and read through both to see what best aligns to your goals and current skill
Well it's $10 more. One is $39.99 and both are $49.99. It would only cost $10 MORE to get both.
I'm beginning to reconsider. I can't do 5 or 6 days in the gym. I am doing 3 now, 4 is my max. They both seem to fit my goals though, I just can't do the time commitment and it seems silly to pay money for a program that asks for 5 or 6 days a week if I can only do 3 to 4.
What is a good 4 day program, intermediate? I don't like hypertrophy only programs. I'd like a women's physique focused program, but not's required. I'll take suggestions if anyone has any.
I've done NROL Strong, Stronglifts 5x5, Strong Curves advanced, Stronglifts again, Texas method - in roughly that order, but then I had an injury, then illness, then covid hit, and I haven't been working out recently. That doesn't stick me back in the beginner column, but I don't think I'm back to Texas Method shape I was in before.
I've considered doing Strong Curves again, but I didn't love the program last time I did it. I tried restarting Stronglifts, but doing so MANY squats so frequently irritated my healing injury. And I don't love all squats all the time, I prefer deadlifts and I'd rather deadlift at least as often as I squat. I find women's physique programs have more deadlifts and hip thrusts and RDLs and similar.
I have access to a gym, childcare is the problem. With covid, there is nowhere for the kids to go while I work out. Makes it harder to squeeze in gym trips, which is why I can't go as much. Maybe I could, I don't know - I could see about working out early or late, I have moved to a 24-hour gym that is closer.
You could buy Eric helms training book muscle and strength training pyramids . He gives clear recommendations for volume depending on your goals and there are skeleton programmes for beginner internediate and advanced. You pick the exercises you do based on the muscle group targeted and you can set up a 3, 4 5 or 6 day split. You can use the recommendations whether you are a strength athlete or more focussed on hypertrophy.
I find it very flexible. Eg at the moment I’m doing a4 day split and only have adjustable dumbbells but I’ve managed to substitute exercises. Not ideal but good enough for now. When I go back to the gym I will sub in some machines and barbells and probably fit in an extra session.0 -
cupcakesandproteinshakes wrote: »
You could buy Eric helms training book muscle and strength training pyramids . He gives clear recommendations for volume depending on your goals and there are skeleton programmes for beginner internediate and advanced. You pick the exercises you do based on the muscle group targeted and you can set up a 3, 4 5 or 6 day split. You can use the recommendations whether you are a strength athlete or more focussed on hypertrophy.
I find it very flexible. Eg at the moment I’m doing a4 day split and only have adjustable dumbbells but I’ve managed to substitute exercises. Not ideal but good enough for now. When I go back to the gym I will sub in some machines and barbells and probably fit in an extra session.
Thanks. I'm not really looking to write myself, even with a framework. I guess that is what I could do though, it would sure be easier than searching forever. I'll look into it!0 -
I ended up going with Jeff Nippard's Fundamentals of Hypotrophy program because it had an option for a 3-day full-body, a 4-day upper/lower split, and a 5-day body part split. Since DH and I are both doing it, he's doing the full body and I'm doing the upper/lower split. It's kind of like getting more than one program for the price, I like that.
I did his quiz, it recommended his intermediate level (not fundamentals level) program, but it was 5 or 6 days. He said in the FAQ that if you can't do 5 days, to use the fundamentals program and do the upper/lower split, so that's what I'm doing. If I can satisfactorily fit 4 days a week in, I'll reassess after and see if I should move to a more advanced program at 5 days or re-do the 4-day split. I've moved to a closer gym with 24-hour access, so it should be easier to go more frequently, despite the lack of childcare.
So far I'm really pleased with the program, the majority of the programs I have done have been NROL programs - which are good, solid programs. It's nice to do something different. There is a good balance of strength and hypertrophy in this program. I am really pleased with it so far, I've just finished the first week of 8.3 -
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I’m trying to find a program that’s very glute focused while building up strength slowly in my upper body. Have suffered a shoulder injury for the past 3 years and so can’t go 110% yet.0
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senalay788 wrote: »Need some advice. During my off season (cycling) I have been doing PHUL. But since the gyms closed I have no access. In Nov I had knee surgery and am progressing with recovery, physio etc. I will not be going back into a gym and got a small home gym set up but I only have adjustable dumbells and bench. Plus some small stuff like bands etc.
So, I am looking for a good dumbell only routine to start in few weeks, one I get more mobility. What program would you guys recommend for an intermediate lifter?
PHUL is great. M&S has some good Db only programs1 -
Hey there, trying to find a program that would be suit my goals.
I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅
A lot of Bret Contreras programs look great for glutes but not enough info for upper body.
Any suggestions??0 -
Hey there, trying to find a program that would be suit my goals.
I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅
A lot of Bret Contreras programs look great for glutes but not enough info for upper body.
Any suggestions??
First I would ask if you have gone thru PT to "correct" your shoulder issues?
In a general sense, if a focus is glutes, than either StrongCurves or maybe Stephanie Buttermorsles program. And then i would add additional moves specifically as corrective moves. This is essentially how i am running my current split to help improve my back and shoulder issues.1 -
Hey there, trying to find a program that would be suit my goals.
I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅
A lot of Bret Contreras programs look great for glutes but not enough info for upper body.
Any suggestions??
First I would ask if you have gone thru PT to "correct" your shoulder issues?
In a general sense, if a focus is glutes, than either StrongCurves or maybe Stephanie Buttermorsles program. And then i would add additional moves specifically as corrective moves. This is essentially how i am running my current split to help improve my back and shoulder issues.
Yes I’ve gone to PT and they didn’t really give me anything to help to be honest. They assessed my “injury” and told me to look up exercises to help with a rotator cuff impingement. That’s about it.
It’s gotten better over the years - now just a dull ache most days 🤷🏼♀️
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Hey there, trying to find a program that would be suit my goals.
I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅
A lot of Bret Contreras programs look great for glutes but not enough info for upper body.
Any suggestions??
First I would ask if you have gone thru PT to "correct" your shoulder issues?
In a general sense, if a focus is glutes, than either StrongCurves or maybe Stephanie Buttermorsles program. And then i would add additional moves specifically as corrective moves. This is essentially how i am running my current split to help improve my back and shoulder issues.
Yes I’ve gone to PT and they didn’t really give me anything to help to be honest. They assessed my “injury” and told me to look up exercises to help with a rotator cuff impingement. That’s about it.
It’s gotten better over the years - now just a dull ache most days 🤷🏼♀️
I am sorry that you had a bad PT. If i was in your position, I would look for another PT. Generally, you should have exercises and stretches to rehabilitate the issue and build up the strength. Unfortunately, if you don't do that appropriate moved you could make it worse.
I didn't have rotator cuff issues but did have shoulder issues (stemming from imbalanced muscle and my daughter jumping on me). I add additional work, that I worked with my PT, to help build up my back muscles and rear delts to address these imbalances, which does involve a series of cable moves to work both interior and anterior rotation.
One thing that might be helpful is looking at some of AthleanX programs. He was a PT and desings his programs (apparently) to help address common issues. It might be worth emailing them to see if they have a suggestion.
Sorry I can't provide better advice, but i don't want you to get hurt based on bad advice from me. The key is always address the issue first. Good luck!1 -
Hey there, trying to find a program that would be suit my goals.
I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅
A lot of Bret Contreras programs look great for glutes but not enough info for upper body.
Any suggestions??
Ditto to AthleanX for specific things for shoulders, or at least to avoid impingement.
Bret has full body programs too, with indeed focus on glutes.
You can also modify a program slightly to favor what is needed that you discovered helps.
Just like people can take a lift that uses dumbbells and use a weight that is hard for the weak side, on the strong side also - to allow catchup - you can do that with upper body lifts.
If the pull motions occur later in the program, swap with the push ones earlier in the order.
Or keep them in arranged order if you don't understand why the order is the way it is - and just don't do the push lifts so hard, so there is more overall energy left for the pulls later in the order.
You'll be allowing the weak side (pulls) to catch up to the strong side (pushes).
I've done that by skipping the earlier lift in a session, just to see how hard the later one could be if not already worn out. Was actually surprised.
Then I added in the skipped lift at lower level and worked up until it impacted the latter lift, then I knew to backoff the first lift and progress the problem one mainly.1 -
Anyone have program reviews on the M&S 4 day Dumbbell workout? I have run PHUL a few times and am not sure I'll have barbell access in the next 2 weeks.
Been running 3 day full body but wanting to up the ante.0 -
Anyone have program reviews on the M&S 4 day Dumbbell workout? I have run PHUL a few times and am not sure I'll have barbell access in the next 2 weeks.
Been running 3 day full body but wanting to up the ante.
Am currently doing the 5 day one of them and quite enjoying it. I use two toy boxes as a make shift bench as having some sort of bench is required with this program. Will do while the gyms are closed.
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Anyone have program reviews on the M&S 4 day Dumbbell workout? I have run PHUL a few times and am not sure I'll have barbell access in the next 2 weeks.
Been running 3 day full body but wanting to up the ante.
Am currently doing the 5 day one of them and quite enjoying it. I use two toy boxes as a make shift bench as having some sort of bench is required with this program. Will do while the gyms are closed.
I also ran the 5 day when quarantine started. I thought it was pretty solid.1 -
I’ve been doing shoulder press wrong all the time, so this is going to be my first attempt at it. Thanks for your kind words!0
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I’m starting week 7 of a generic 8 week 5 day split routine for dumbbells. I’m thinking of jumping to the M&S workouts to change things up a bit. Thanks for the reviews.2
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