What's comes after SL?
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ZRx4
Posts: 158 Member
Hi all,
Tonight my workout buddy and I were talking about what comes after this program. I told her I didn't know and would look into it. So what comes next? We're 8 weeks in. I read some on 3x5, madcow and such. Could we just continue SL? Or do we need to add accessories? We're total noobs and haven't any idea. TIA
Tonight my workout buddy and I were talking about what comes after this program. I told her I didn't know and would look into it. So what comes next? We're 8 weeks in. I read some on 3x5, madcow and such. Could we just continue SL? Or do we need to add accessories? We're total noobs and haven't any idea. TIA
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Replies
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You can continue SL for as long as you want. There is no time limit. As long as you are still progressing, you are good. Did you read the sticky at the top about intermediate programs?1
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you don't even need to keep progressing if you don't want to
i've just crossed over to wendler, so i'm still motivated that way.
but i think i can see a point in the future where i'll be happy to just keep going to the gym and doing my x sets of y reps at z weight, whatever that turns out to be.1 -
I did Ice Cream Fitness, which is basically SL with accessories. I didn't do it long and now I'm doing PHUL.0
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What are your goals? That might play a role in the program you select.0
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Sidesteel- I'd like to tone and lose fat. I have about 10-15 lbs to my goal. I like SL, I was just curious what happens after 12 weeks, since it's coming up. But it sound like you can continue or do another program.
Any good programs, you know of, I'd be interested in researching.
Sumiblue- gonna have to check out PHUL. THX!0 -
randeortiz wrote: »Sidesteel- I'd like to tone and lose fat. I have about 10-15 lbs to my goal. I like SL, I was just curious what happens after 12 weeks, since it's coming up. But it sound like you can continue or do another program.
Any good programs, you know of, I'd be interested in researching.
Sumiblue- gonna have to check out PHUL. THX!
There's honestly going to be a ton of effective programs for you. PHUL tends to be high volume at least if you're looking at Layne Norton's templates for it. High volume training and calorie deficits CAN be problematic but not always.
I would see what rate of progress you are making on SL at the end of 12 weeks. I would also see how you are doing as far as enjoyment of the program at the end of 12 weeks.
There could be merit in modifying the accessory portion of your program after an 8-12 week block for variety purposes and to take advantage of potential benefits of exercise variation.
If you are still progressing, and still enjoying SL, I would stick to it and just modify accessories.
Madcow/Texas Method are popular transition programs out of SL/Starting Strength.0 -
Sidesteel- Thanks for the info! So when you say rate of progress with SL, do you mean, progression in weight loss or strength growth? I really haven't had much of a loss, in inches or weight. I recently got a food scale to be accurate. I feel like my strength is growing pretty steadily tho.
Squat- 45 to 85
OHP- 45 to 55
Bench- 45 to 80
Rows- 45 to 80
DL- 45 to 125
We started out the SL program with dumbbells/ machines and maxed them out in 3-4 weeks. We then bought a weight set, had to deload a bit, cus you know, free weights was a bit different. But I've been happy with the growth. I do love the program and the simplicity of it.1 -
randeortiz wrote: »Sidesteel- Thanks for the info! So when you say rate of progress with SL, do you mean, progression in weight loss or strength growth? I really haven't had much of a loss, in inches or weight. I recently got a food scale to be accurate. I feel like my strength is growing pretty steadily tho.
Squat- 45 to 85
OHP- 45 to 55
Bench- 45 to 80
Rows- 45 to 80
DL- 45 to 125
We started out the SL program with dumbbells/ machines and maxed them out in 3-4 weeks. We then bought a weight set, had to deload a bit, cus you know, free weights was a bit different. But I've been happy with the growth. I do love the program and the simplicity of it.
Sorry, I'm strictly referring to progress in strength.
To be clear though, if the goal is fat loss you can maintain strength levels and monitor your diet/activity and lose fat just fine even if the program isn't getting you stronger.1 -
Yeah, PHUL on deficit is probably going to be tough. I've been in maintenance since March.
My workouts are almost always 90 minutes long.
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