Which lifting program is the best for you?
Replies
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quiksylver296 wrote: »quiksylver296 wrote: »This is a perfectly timed bump. Thanks, @psulemon. I'm looking to move on from Stronglifts. After reading all the Intermediate program links, I think I'm going to try 5/3/1. Time to go determine my current 1RM!
Update: So, after a year on Stronglifts, I moved on to Wendler's 5/3/1. I'm in my first deload week (Week 4). I'm starting to get the rhythm of the program and find I am liking it. It still only takes about 45 minutes per session, although I'm doing 4 days per week, instead of three like on SLs. I feel like I'm seeing progress, although it's hard to tell much this early. Thanks again for all the info so I could make an informed decision, @psulemon!
Ditto that! Just finished week 3 of my first Wendler cycle.1 -
Updated to reflect DUP as a training style.0
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I've done Stronglifts before but am doing Starting Strength now, which I find a more flexible program than can be better targeted to my specific needs/limitations. Just started training again 6 weeks ago after a 3 year hiatus due to injuries and surgeries but have been good gains in that time period.
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Thank you for this. In the next few months I want to incorporate real strength training into my program and have just now started to do my homework on the subject. This will hopefully get me started in the right direction.
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Hate to be pushy but I don't see the Nerdfitness Beginner Bodyweight programme listed.
Could you add it please?
I find it a really good intro for people who have absolutely no experience and need to build some basic muscle strength.
It is great having a comprehensive list to link back to. Thanks @psulemon.
Cheers, h.
https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/3 -
middlehaitch wrote: »Hate to be pushy but I don't see the Nerdfitness Beginner Bodyweight programme listed.
Could you add it please?
I find it a really good intro for people who have absolutely no experience and need to build some basic muscle strength.
It is great having a comprehensive list to link back to. Thanks @psulemon.
Cheers, h.
https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Added. Thank you for the suggestion and link.2 -
This is a great list! Just wondering, though, is there a general consensus of when someone is a beginner vs. intermediate? Myself, I've been working with a trainer for a year doing full body strength training using compound movements/lifts. Because of this, I feel I have a good understanding of proper form and technique...at least for the most common lifts. I will be moving to maintenance soon and want to focus on re-comping. I'll be ending the training sessions soon (due to finances) so I'm looking for an established program to follow but not sure if I should be looking at the beginner or intermediate programs in this thread.
Apologies if this is the wrong place to post. If it is, please let me know and I'll post my question elsewhere.0 -
not sure if I should be looking at the beginner or intermediate programs in this thread.
The last point in the FAQ from the Allpro routine listed on the first page quantifies a "beginner" like this:
A beginner is, generally speaking, anyone who cannot squat twice his body weight, and bench press 1.5 times his body weight, for one repetition. So if you weigh 200 lbs for example, you should be able to squat once for close to 400 lbs. and bench press once for close to 300 lbs, in order to be considered to have moved beyond the "beginner" stage. It has nothing to do with how long you have been lifting weights - there are many people who have been going to the gym for a few years and who are still considered beginners. As long as your lifts are noticeably below the threshold described above, you are still a beginner and you'll benefit greatly from this routine.
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This is a great list! Just wondering, though, is there a general consensus of when someone is a beginner vs. intermediate? Myself, I've been working with a trainer for a year doing full body strength training using compound movements/lifts. Because of this, I feel I have a good understanding of proper form and technique...at least for the most common lifts. I will be moving to maintenance soon and want to focus on re-comping. I'll be ending the training sessions soon (due to finances) so I'm looking for an established program to follow but not sure if I should be looking at the beginner or intermediate programs in this thread.
Apologies if this is the wrong place to post. If it is, please let me know and I'll post my question elsewhere.
I moved to intermediate when i was no longer able to make progress. I would never be able to squat 2x my bw or 1.5x for bench. So for me, the volume or programming must change when progress isnt occuring.5 -
This is a great list! Just wondering, though, is there a general consensus of when someone is a beginner vs. intermediate? Myself, I've been working with a trainer for a year doing full body strength training using compound movements/lifts. Because of this, I feel I have a good understanding of proper form and technique...at least for the most common lifts. I will be moving to maintenance soon and want to focus on re-comping. I'll be ending the training sessions soon (due to finances) so I'm looking for an established program to follow but not sure if I should be looking at the beginner or intermediate programs in this thread.
Apologies if this is the wrong place to post. If it is, please let me know and I'll post my question elsewhere.
I moved to intermediate when i was no longer able to make progress. I would never be able to squat 2x my bw or 1.5x for bench. So for me, the volume or programming must change when progress isnt occuring.
Progress may not always be a good indicator since progress could be hampered by poor nutrition habits.0 -
richardgavel wrote: »This is a great list! Just wondering, though, is there a general consensus of when someone is a beginner vs. intermediate? Myself, I've been working with a trainer for a year doing full body strength training using compound movements/lifts. Because of this, I feel I have a good understanding of proper form and technique...at least for the most common lifts. I will be moving to maintenance soon and want to focus on re-comping. I'll be ending the training sessions soon (due to finances) so I'm looking for an established program to follow but not sure if I should be looking at the beginner or intermediate programs in this thread.
Apologies if this is the wrong place to post. If it is, please let me know and I'll post my question elsewhere.
I moved to intermediate when i was no longer able to make progress. I would never be able to squat 2x my bw or 1.5x for bench. So for me, the volume or programming must change when progress isnt occuring.
Progress may not always be a good indicator since progress could be hampered by poor nutrition habits.
There is potential for that but even through modification in my own diet, i still didnt see any increases. So i changed the program..0 -
Thinner Leaner Stronger by Mike Matthews (for females) and Bigger Leaner Stronger by Mike Matthews (for males). These are definitely suitable for beginners, but address some myths for moderate/advanced weight lifters. He also has One Year Challenge programs for both men and women who are past the beginning stages. This program got me down to 15.1% body fat and I'm doing my first bulk in the fall!0
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Thinner Leaner Stronger by Mike Matthews (for females) and Bigger Leaner Stronger by Mike Matthews (for males). These are definitely suitable for beginners, but address some myths for moderate/advanced weight lifters. He also has One Year Challenge programs for both men and women who are past the beginning stages. This program got me down to 15.1% body fat and I'm doing my first bulk in the fall!
So you have links to the programs or more information?0 -
Strong Curves has several different programs in the book, for all levels. I'm currently doing the beginner program as I'm new to lifting heavy even though I've done strength training.0
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bump0
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I'm thinking of starting PH3 next week. Just not sure I am "advanced" enough.2
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Butthead!
Well, my numbers aren't all that high on squat and deads. Something I have never really mentioned just cause it sucks was that I got a bulging disc in my back about a year ago and had to stop squats and deads for a while. I finally got the all clear from the doc about 3 weeks ago and have been focusing on squats and deads for the last few weeks making sure form was right and increasing weight gradually.
Today did 315 for 3 on deads for 3 sets and did 225 for 6 for 3 sets. Strength is coming back pretty quickly, but I don't want to jump in to quick. In my mind, I feel like I have "catching up" to do though...plus, I missed those damn lifts.
Bench is a 250 1RM for reference as well.0 -
Butthead!
Well, my numbers aren't all that high on squat and deads. Something I have never really mentioned just cause it sucks was that I got a bulging disc in my back about a year ago and had to stop squats and deads for a while. I finally got the all clear from the doc about 3 weeks ago and have been focusing on squats and deads for the last few weeks making sure form was right and increasing weight gradually.
Today did 315 for 3 on deads for 3 sets and did 225 for 6 for 3 sets. Strength is coming back pretty quickly, but I don't want to jump in to quick. In my mind, I feel like I have "catching up" to do though...plus, I missed those damn lifts.
Bench is a 250 1RM for reference as well.
Haha. In all fairness, you are fairly advanced compared to most lifters i know. By far, ahead of me, so i wouldnt see an issue with going to PH3.0 -
I have done Push pull method for decades and it just works. Abs after 10 min warm up then
1. Chest shoulders tri's
2. Legs
3. Back, Bi's
4. day off
5. Start over It hits everything twice a week.2 -
Michael190lbs wrote: »I have done Push pull method for decades and it just works. Abs after 10 min warm up then
1. Chest shoulders tri's
2. Legs
3. Back, Bi's
4. day off
5. Start over It hits everything twice a week.
Holy cow! That's amazing!!! I can't wait to earn the right to say the same.0 -
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I missed this post when it first came out, but I've been toying with the idea of switching up my program. I'd been thinking of PHAT or Wendler, but clearly I have a bit more researching to do first ^.^ Just wanted to say thanks for the tremendously helpful list of resources!0
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CaffeinatedConfectionist wrote: »I missed this post when it first came out, but I've been toying with the idea of switching up my program. I'd been thinking of PHAT or Wendler, but clearly I have a bit more researching to do first ^.^ Just wanted to say thanks for the tremendously helpful list of resources!
Those are two very different programs. What is your goal? How do you like to lift?0 -
arditarose wrote: »CaffeinatedConfectionist wrote: »I missed this post when it first came out, but I've been toying with the idea of switching up my program. I'd been thinking of PHAT or Wendler, but clearly I have a bit more researching to do first ^.^ Just wanted to say thanks for the tremendously helpful list of resources!
Those are two very different programs. What is your goal? How do you like to lift?
I have only done some cursory reading into each program, but from what I understand PHAT is aimed at increasing mass and strength through the mix of power and hypertrophy days, whereas Wendler appears more focused on gains in strength? My primary goal is to increase strength; adding mass is secondary, although still important to me (although I'm currently at a deficit, I'm looking into what program to switch to a bit down the road when I'm eating at maintenance).
I really like the concept in PHAT of having separate power days and hypertrophy days, because to me this combination keeps lifting routines interesting, and would help with both strength and mass goals. But right now I would find it really, really difficult to lift 5 days per week given some of the other activities/workouts I have committed to.
I think it would be easier to fit Wendler into my schedule, given that his program can be run three or four days a week, especially with the fairly short sessions. I like the relative simplicity of Wendler's routine, especially with the emphasis on one power lift per session. I also like the flexibility of assistance work.0 -
CaffeinatedConfectionist wrote: »arditarose wrote: »CaffeinatedConfectionist wrote: »I missed this post when it first came out, but I've been toying with the idea of switching up my program. I'd been thinking of PHAT or Wendler, but clearly I have a bit more researching to do first ^.^ Just wanted to say thanks for the tremendously helpful list of resources!
Those are two very different programs. What is your goal? How do you like to lift?
I have only done some cursory reading into each program, but from what I understand PHAT is aimed at increasing mass and strength through the mix of power and hypertrophy days, whereas Wendler appears more focused on gains in strength? My primary goal is to increase strength; adding mass is secondary, although still important to me (although I'm currently at a deficit, I'm looking into what program to switch to a bit down the road when I'm eating at maintenance).
I really like the concept in PHAT of having separate power days and hypertrophy days, because to me this combination keeps lifting routines interesting, and would help with both strength and mass goals. But right now I would find it really, really difficult to lift 5 days per week given some of the other activities/workouts I have committed to.
I think it would be easier to fit Wendler into my schedule, given that his program can be run three or four days a week, especially with the fairly short sessions. I like the relative simplicity of Wendler's routine, especially with the emphasis on one power lift per session. I also like the flexibility of assistance work.
Yeah. You pretty much have them sorted out perfectly in your head. Just have to decide which you like. There is definitely a simplicity to Wendler's that is nice and works well if you have limited time, plus you can schedule accessory work as you see fit. PHUL would give you a bit of what PHAT does as far as separate power/hypertrophy days but done in 4 days.
ETA Though I've done Wendlers as written, I've also done PHUL but calculated my compound lifts in the 5/3/1 fashion. I don't know if it was stupid or smart but it made sense at the time. If I did it again I would offset the squat and deadlift so that I wasn't on the same rep scheme for each, on the same day.0 -
arditarose wrote: »CaffeinatedConfectionist wrote: »arditarose wrote: »CaffeinatedConfectionist wrote: »I missed this post when it first came out, but I've been toying with the idea of switching up my program. I'd been thinking of PHAT or Wendler, but clearly I have a bit more researching to do first ^.^ Just wanted to say thanks for the tremendously helpful list of resources!
Those are two very different programs. What is your goal? How do you like to lift?
I have only done some cursory reading into each program, but from what I understand PHAT is aimed at increasing mass and strength through the mix of power and hypertrophy days, whereas Wendler appears more focused on gains in strength? My primary goal is to increase strength; adding mass is secondary, although still important to me (although I'm currently at a deficit, I'm looking into what program to switch to a bit down the road when I'm eating at maintenance).
I really like the concept in PHAT of having separate power days and hypertrophy days, because to me this combination keeps lifting routines interesting, and would help with both strength and mass goals. But right now I would find it really, really difficult to lift 5 days per week given some of the other activities/workouts I have committed to.
I think it would be easier to fit Wendler into my schedule, given that his program can be run three or four days a week, especially with the fairly short sessions. I like the relative simplicity of Wendler's routine, especially with the emphasis on one power lift per session. I also like the flexibility of assistance work.
Yeah. You pretty much have them sorted out perfectly in your head. Just have to decide which you like. There is definitely a simplicity to Wendler's that is nice and works well if you have limited time, plus you can schedule accessory work as you see fit. PHUL would give you a bit of what PHAT does as far as separate power/hypertrophy days but done in 4 days.
ETA Though I've done Wendlers as written, I've also done PHUL but calculated my compound lifts in the 5/3/1 fashion. I don't know if it was stupid or smart but it made sense at the time. If I did it again I would offset the squat and deadlift so that I wasn't on the same rep scheme for each, on the same day.
Interesting, thanks! I will have to look into PHUL, because I'm not at all familiar with that program.
ETA: After a quick google of PHUL it does look like it might be a better fit for me than Wendler, just in terms of how I prefer to lift, but since I don't currently have access to machines I'd have to sub the cable exercises and leg curls. Definitely worth keeping on the radar, though.0 -
CaffeinatedConfectionist wrote: »arditarose wrote: »CaffeinatedConfectionist wrote: »arditarose wrote: »CaffeinatedConfectionist wrote: »I missed this post when it first came out, but I've been toying with the idea of switching up my program. I'd been thinking of PHAT or Wendler, but clearly I have a bit more researching to do first ^.^ Just wanted to say thanks for the tremendously helpful list of resources!
Those are two very different programs. What is your goal? How do you like to lift?
I have only done some cursory reading into each program, but from what I understand PHAT is aimed at increasing mass and strength through the mix of power and hypertrophy days, whereas Wendler appears more focused on gains in strength? My primary goal is to increase strength; adding mass is secondary, although still important to me (although I'm currently at a deficit, I'm looking into what program to switch to a bit down the road when I'm eating at maintenance).
I really like the concept in PHAT of having separate power days and hypertrophy days, because to me this combination keeps lifting routines interesting, and would help with both strength and mass goals. But right now I would find it really, really difficult to lift 5 days per week given some of the other activities/workouts I have committed to.
I think it would be easier to fit Wendler into my schedule, given that his program can be run three or four days a week, especially with the fairly short sessions. I like the relative simplicity of Wendler's routine, especially with the emphasis on one power lift per session. I also like the flexibility of assistance work.
Yeah. You pretty much have them sorted out perfectly in your head. Just have to decide which you like. There is definitely a simplicity to Wendler's that is nice and works well if you have limited time, plus you can schedule accessory work as you see fit. PHUL would give you a bit of what PHAT does as far as separate power/hypertrophy days but done in 4 days.
ETA Though I've done Wendlers as written, I've also done PHUL but calculated my compound lifts in the 5/3/1 fashion. I don't know if it was stupid or smart but it made sense at the time. If I did it again I would offset the squat and deadlift so that I wasn't on the same rep scheme for each, on the same day.
Interesting, thanks! I will have to look into PHUL, because I'm not at all familiar with that program.
Same concept as PHAT but a little less volume, conventional deadlifts, and 4 days. Brandon Campbell vs. Layne Norton2 -
This is a great post - thanks.
I have recently finished the NROL, and trying to find something to progress to My husband got me the NROLFW, but it starts of a bt basic, so trying to find something more challenging.
I´m thinking about the PHUL or Wendler, or maybe even 5 x 5, but want something to progress on, not sure if I am a beginner or intermediate. Certainly not squatting twice my own bodyweight....0 -
This is a great post - thanks.
I have recently finished the NROL, and trying to find something to progress to My husband got me the NROLFW, but it starts of a bt basic, so trying to find something more challenging.
I´m thinking about the PHUL or Wendler, or maybe even 5 x 5, but want something to progress on, not sure if I am a beginner or intermediate. Certainly not squatting twice my own bodyweight....
What are your goals?0
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