Need advice regarding different training programs.

sr_1995

I am looking to build muscler body as I am skinny fat. Rn at 14.6% body fat. Height-170 cm, weight- 64.5 kg. I searched around the net and found a few training programs, now I wanted to get some advice regarding these programs by any1 who follows these.

Someone gave me an advice to look for different training programs on MFP thread so I searched and found these 3 to my liking.

1st is Stronglifts5x5. This program I had already talked about in another discussion thread.

2nd is https://www.muscleforlife.com/how-to-build-a-workout-routine/ PPL version of 5 day is what I am trying to go for from this link. Personally for me as long as the difference in muscle gain isn't that much different than ss5x5 then I would rather do PPL 5 day version.

3rd is https://www.bodybuilding.com/content/your-4-week-plan-for-guaranteed-muscle-growth.html Although this one I found out rn but it feels like doing this much workout will lead to lot of fatigue for me?

Also going to start at maintenance cal for this week and then +100-250 cal from the next week onwards (was going below maintenance earlier) Thanks for feedback and sorry for bad grammar.

canadianlbs

well . . . idk. i skimmed through the bodybuilder's one, and i just shy away from anything that uses words like 'torch' and 'hammer' and 'burnout' etc. i have no body-building experience or aspirations though. one thing that occurs to me with that one is whether you're familiar enough with lifting to do all that torching and burning and strafing etc with good form. because otherwise i think anything that aggressive could set you up for soft-tissue problems, which would be a shame when you're motivated.

stronglifts is popular and makes good sense for a lot of beginners. if you do want to follow the weight progression as it's written, that adds up pretty fast. on the other hand, you can also take it slower if you want extra time to consolidate your form at each weight level before you go up. and idk, but i personally like compound lifting because it's efficient. the one-chunk-at-a-time approach in the other problem would give me all kinds of trouble because by the time i got to side 2 i'd be falling asleep and/or just want to get out of the gym and go home. so i'd probably end up misshapen on it.

there's a book about form for the basic compounds called starting strength written by a man called mark rippetoe which is a very good source about form if that's the path that you end up choosing.

context: i'm a woman and more interested in strength than in muscle, so your goals and mileage may vary from mine.

sr_1995

canadianlbs wrote: »

well . . . idk. i skimmed through the bodybuilder's one, and i just shy away from anything that uses words like 'torch' and 'hammer' and 'burnout' etc. i have no body-building experience or aspirations though. one thing that occurs to me with that one is whether you're familiar enough with lifting to do all that torching and burning and strafing etc with good form. because otherwise i think anything that aggressive could set you up for soft-tissue problems, which would be a shame when you're motivated.

stronglifts is popular and makes good sense for a lot of beginners. if you do want to follow the weight progression as it's written, that adds up pretty fast. on the other hand, you can also take it slower if you want extra time to consolidate your form at each weight level before you go up. and idk, but i personally like compound lifting because it's efficient. the one-chunk-at-a-time approach in the other problem would give me all kinds of trouble because by the time i got to side 2 i'd be falling asleep and/or just want to get out of the gym and go home. so i'd probably end up misshapen on it.

there's a book about form for the basic compounds called starting strength written by a man called mark rippetoe which is a very good source about form if that's the path that you end up choosing.

context: i'm a woman and more interested in strength than in muscle, so your goals and mileage may vary from mine.

Haha I was also sceptical on 3rd one, I just decided to put it here for some general advice. My goal is to just get muscle mass on my body for now, no aspirations to become body builder or such.

Yeah although I agree with you on Stronglifts, but I already used to go 6 days a week so I don't have any problem with following the 5 day PPL program. I was just looking for others who have followed 4 or 5 day PPL program and wanted to know about the progress.

Thanks for the advice though.

jemhh

How long have you been lifting and have you ever fully gone through a linear progression type program?

sr_1995

jemhh wrote: »

How long have you been lifting and have you ever fully gone through a linear progression type program?

I lift bench press, squats etc once a week.

No I wasnt going through a linear progression type program earlier.

rybo

sr_1995 wrote: »

jemhh wrote: »

How long have you been lifting and have you ever fully gone through a linear progression type program?

I lift bench press, squats etc once a week.

No I wasnt going through a linear progression type program earlier.

You would be better off hitting your muscle groups 2-3x per week.