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Which lifting program is the best for you?

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  • alexmosealexmose Posts: 191Member Member Posts: 191Member Member
    Anyone else do The Muscle Building Routine from the first post?
  • dave_in_nidave_in_ni Posts: 504Member Member Posts: 504Member Member
    alexmose wrote: »
    Anyone else do The Muscle Building Routine from the first post?

    Yes ran it for 8 weeks, it's quite tough.
  • alexmosealexmose Posts: 191Member Member Posts: 191Member Member
    dave_in_ni wrote: »
    alexmose wrote: »
    Anyone else do The Muscle Building Routine from the first post?

    Yes ran it for 8 weeks, it's quite tough.

    Success?
  • nossmfnossmf Posts: 1,040Member, Premium Member Posts: 1,040Member, Premium Member
    Glad to rejoin the lifting community! After a decade of lifting, I took an entire year off lifting to afford payments on my kids' braces. Just recently I paid them off and renewed my gym membership.

    Talk about use-it-or-lose-it! In all three core lifts I have lost an estimated 25% off my 1RM (bench/deadlift) or more (50% off squat)!! Combined with now being 42, and it's daunting to think about trying to regain that same strength level, especially since my work schedule typically allows only two lifting days per week.

    Consequently, I've set myself a program where I do two full-body days, alternating between a "heavy" day of 5x1 for deadlift and 5x5 for bench/OHP/row, and a "volume" day of 3x10 for a variety of exercises (DB bench, pulldown, facepulls, etc).

    My main goals are to feel good moving into my mid-life, along with simply lifting for the joy of lifting. No strongman or bodybuilding competitions in my future.

    Think I'm just spinning my wheels, that I should look at a SL beginner's routine for a few months? Or just acknowledge that I'm older, my heaviest lifting days are behind me, and keep going as I am? (I have no intention of almost tearing my rotator cuff again due to gunning for a stratospheric 1RM as I did in my 30's...I've already missed enough gym time, I don't want to take time off for injury every again!)
  • DancingMoosieDancingMoosie Posts: 4,446Member Member Posts: 4,446Member Member
    Are you avoiding squats for some reason?
  • jdelaineojdelaineo Posts: 10Member Member Posts: 10Member Member
    Bumping for future
  • PhirrgusPhirrgus Posts: 1,891Member Member Posts: 1,891Member Member
    nossmf wrote: »
    Glad to rejoin the lifting community! After a decade of lifting, I took an entire year off lifting to afford payments on my kids' braces. Just recently I paid them off and renewed my gym membership.

    Talk about use-it-or-lose-it! In all three core lifts I have lost an estimated 25% off my 1RM (bench/deadlift) or more (50% off squat)!! Combined with now being 42, and it's daunting to think about trying to regain that same strength level, especially since my work schedule typically allows only two lifting days per week.

    Consequently, I've set myself a program where I do two full-body days, alternating between a "heavy" day of 5x1 for deadlift and 5x5 for bench/OHP/row, and a "volume" day of 3x10 for a variety of exercises (DB bench, pulldown, facepulls, etc).

    My main goals are to feel good moving into my mid-life, along with simply lifting for the joy of lifting. No strongman or bodybuilding competitions in my future.

    Think I'm just spinning my wheels, that I should look at a SL beginner's routine for a few months? Or just acknowledge that I'm older, my heaviest lifting days are behind me, and keep going as I am? (I have no intention of almost tearing my rotator cuff again due to gunning for a stratospheric 1RM as I did in my 30's...I've already missed enough gym time, I don't want to take time off for injury every again!)

    That's an interesting point. I've been lifting off and on (mostly on) for the better part of 40 years, yet due to *really boring details* I have to stay in the beginners catagory due to my physical condition, as opposed to years lifting. I think that's how it's intended.

    I've had my rt rotator cuff repaired, and the left is torn, but not ready for surgery per the Doc, so what I'm doing is sticking primarily with the basic 5x5 with accessories and modified to not wreck me. Such as replacing the barbell OHP with lighter dumbell OHPs and landmine presses as they are more controllable for me and tend to not cause that warning pain from the impingement.

    All in all my days of worrying about aesthetics and minimal gains are finished and replaced with safe but healthy and fairly satisfying lifts that won't put me back on the surgical table.

    Don't know if that helps or not lol, wish you the best though.
  • heybalesheybales Posts: 16,964Member Member Posts: 16,964Member Member
    nossmf wrote: »
    Glad to rejoin the lifting community! After a decade of lifting, I took an entire year off lifting to afford payments on my kids' braces. Just recently I paid them off and renewed my gym membership.

    Talk about use-it-or-lose-it! In all three core lifts I have lost an estimated 25% off my 1RM (bench/deadlift) or more (50% off squat)!! Combined with now being 42, and it's daunting to think about trying to regain that same strength level, especially since my work schedule typically allows only two lifting days per week.

    Consequently, I've set myself a program where I do two full-body days, alternating between a "heavy" day of 5x1 for deadlift and 5x5 for bench/OHP/row, and a "volume" day of 3x10 for a variety of exercises (DB bench, pulldown, facepulls, etc).

    My main goals are to feel good moving into my mid-life, along with simply lifting for the joy of lifting. No strongman or bodybuilding competitions in my future.

    Think I'm just spinning my wheels, that I should look at a SL beginner's routine for a few months? Or just acknowledge that I'm older, my heaviest lifting days are behind me, and keep going as I am? (I have no intention of almost tearing my rotator cuff again due to gunning for a stratospheric 1RM as I did in my 30's...I've already missed enough gym time, I don't want to take time off for injury every again!)

    Since almost every winter is going back into lifting from huge cardio spring/summer/fall training - it's always back to beginner level, which is frankly what I leave the winter as since only months of work.
    I vary what program I attempt (mainly self constructed now) - but the initial usage is accelerated to find current working weight.

    I'd stick with one program or the other both days, increase weight each time until you get to better working weight - unless you already have a handle on that.

    Get those tendons & ligaments used to it again, muscles probably recovery pretty good.

    Obviously the shoulder may be a slower approach, I know I have to recall that. Swimming can keep the muscles stronger and used to be used - but those bench specific supports/tendons can sure be a problem if I try to jump back too quick. Old rotator cuff surgery too.
  • MaxxittMaxxitt Posts: 1,063Member Member Posts: 1,063Member Member
    Here's a write-up that might be helpful, @nossmf: https://bodyrecomposition.com/training/returning-to-training-after-a-layoff-qa.html/#more-2579 The paragraph under "What Not To Do" is aimed directly at you :)
    edited May 19
  • kimny72kimny72 Posts: 13,750Member Member Posts: 13,750Member Member
    There's a bunch of questions about exercise and body shaping/muscle building recently, so...

    BUMP!
  • jeffrey_adjeffrey_ad Posts: 311Member, Premium Member Posts: 311Member, Premium Member
    I really love this post and all the great information. I've been doing StrongLifts 5x5 for 16 weeks and have really enjoyed it. I like the app. Recently I read Starting Strength and was very intrigued. What are you thoughts on the two programs? I have failed a few Overheads and Benches usually on the 4th or 5th sets, so what do you think of the 5x5 vs. 3x5? I'm also curious about the Power Clean vs. Barbell Row.
  • warnongbriwarnongbri Posts: 67Member Member Posts: 67Member Member
    jeffrey_ad wrote: »
    I really love this post and all the great information. I've been doing StrongLifts 5x5 for 16 weeks and have really enjoyed it. I like the app. Recently I read Starting Strength and was very intrigued. What are you thoughts on the two programs? I have failed a few Overheads and Benches usually on the 4th or 5th sets, so what do you think of the 5x5 vs. 3x5? I'm also curious about the Power Clean vs. Barbell Row.

    I'm doing SL 5x5 and am loving it.
    When I compared the two, the reason I chose 5x5 was the simplicity which made it easier to be consistent which made it easier to make progress (gains!)

    Personally I wasn't too interested in the power clean (SS) certainly not at this stage and from what I know, the low bar squat which Mark Rippetoe (Starting Strength) recommends works very similar muscle groups and chain as the deadlift.

    So I chose the high bar SL 5x5 variant.

    Criticisms of them both would be Mehdi being a marketer first and foremost but I don't mind that. He's done good things for the average new lifter. And with SS, it's the whole eat, drink milk, chase the lifting numbers ethos.

    Bottomline: they are both good.
  • PWHFPWHF Posts: 129Member, Premium Member Posts: 129Member, Premium Member
    warnongbri wrote: »
    jeffrey_ad wrote: »
    I really love this post and all the great information. I've been doing StrongLifts 5x5 for 16 weeks and have really enjoyed it. I like the app. Recently I read Starting Strength and was very intrigued. What are you thoughts on the two programs? I have failed a few Overheads and Benches usually on the 4th or 5th sets, so what do you think of the 5x5 vs. 3x5? I'm also curious about the Power Clean vs. Barbell Row.

    I'm doing SL 5x5 and am loving it.
    When I compared the two, the reason I chose 5x5 was the simplicity which made it easier to be consistent which made it easier to make progress (gains!)

    Personally I wasn't too interested in the power clean (SS) certainly not at this stage and from what I know, the low bar squat which Mark Rippetoe (Starting Strength) recommends works very similar muscle groups and chain as the deadlift.

    So I chose the high bar SL 5x5 variant.

    Criticisms of them both would be Mehdi being a marketer first and foremost but I don't mind that. He's done good things for the average new lifter. And with SS, it's the whole eat, drink milk, chase the lifting numbers ethos.

    Bottomline: they are both good.

    I did 5x5 for a bit, then went to Phraks Greyskull which is quite similar. About to do Kinobody GGP (Greek God Program) after I finish this cut.

  • jtucke1420jtucke1420 Posts: 1Member, Premium Member Posts: 1Member, Premium Member
    So I’m just now finding this thread! Currently running a full body split but after finding the information on the gvt I’m interested in changing it up! Since it only recommends doin each body part every five days what would be some ideas on doin that volume on a full body split?
  • middlehaitchmiddlehaitch Posts: 8,035Member Member Posts: 8,035Member Member
    This needs a bump so badly.

    BUMPITY, BUMP, BUMP.

    Cheers, h. B)
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