suggestions for a good lifting program...

spingirl605

So last fall I started my very first weight lifting program. I followed Wendler 5/3/1. I actually loved it, and saw some serious changes in body composition. I was losing weight at the same time, so I was still eating in a deficit. I also became fairly strong, fairly quickly.

Fast forward a little bit, I took the summer off from weights. I've had a lot of life changing experiences this summer, as well as training for a duathlon, so I have not lifted since April or May.

My question for you guys is, should I just go back to Wendler and re-calculate my 1 rep max and start the program over? I thought maybe the fresh start could bring a new program. Unfortunately I'm not very familiar with other programs. What one do you like/follow. Why do you like it? Why do you not like other ones?

I will be hitting the weight room in September so I will need to do some research before then, but thought why not check with my favorite MFP peeps first!!

Thanks everyone...

quiksylver296

There's a whole, awesome thread on this...

http://community.myfitnesspal.com/en/discussion/comment/37291720#Comment_37291720

Chieflrg

If you like Wendler's and the progress along with the mental side of it, I see no need to change. Compute your max and hit it.

I personally run a bastardized form of Wendler's I designed specifically with my body and goals in mind. I've ran it for over three years and works for me.

Since you are less experienced, you would be better off staying strict to a proven program. You can search many out over at BB.com that you might like as well. They are geared from the beginner up to advanced people so you have a buffet to see what fits your needs and goals.

Lizarking

Keep on with 5/3/1 imo!

cwolfman13

It really depends on what you're after. I don't do much "heavy" work save for maybe 8-12 weeks in the winter. Heavy strength programs interfere substantially with my cycling endeavors which is my primary focus most of the year.

My programming is as per my trainer/coach and is programmed primarily to make me a better cyclist...the foundation is compound movements and Olympic lifts, but I tend to do more moderate to low weight work with higher reps as well as quite a bit of plyo stuff and assistance and isolation stuff to combat muscular imbalances that come with a lot of cycling. I usually do a heavy mesocycle in the winter when I'm off season and not on the bike so much and not racing, etc.

I did Wendler once upon a time after I did Starting Strength...good programs for sure if your goal is optimal strength...personally I find them a bit lacking in terms of general overall fitness though...but again, it just depends on your end objectives.

BalletAndBarbells

I started out with SL5X5 and whilst I've mixed it up a bit and added a few extra accessory lifts now to prevent boredom more than anything, I still think it's a great program. Agree with Wolfman though, totally depends on your goals, time commitment, access to equipment etc.

spingirl605

I have 3 days/week to commit to lifting during the fall and winter for about 45min-1hr per session). I also teach spinning twice a week, and step aerobics once a week. My main objective is to get stronger, and more defined, lose some of the remaining fat from my weight loss (or maybe it's just loose skin). Basically a re-comp is what I'm after...

Thanks for the advice everyone!! I might look up SL5x5 and compare it to 5/3/1...I've heard good things about that program.