what program to do after stronglifts 5x5 for building muscle?
fitpal02020
Posts: 193 Member
I now want to build muscle and biceps. Did 5x5 stronglifts for 6 months. What's the next most appropriate program for me to follow
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Replies
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I did thinner leaner stronger after stronglifts. Then the bridge. Then strong curves then PHUL.
I found it hard to progress on PHUL so I switched to an RPE based programme from Eric helms muscle and strength training pyramids. I’m making progress on all my lifts again. I’m also bulking atm.
I really don’t know if my choices have been perfect but I have enjoyed all of the programmes. My goals are hypertrophy.1 -
Any specific objections to Wendler’s “Building the Monolith” program?0
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Since you’ve been waiting patiently for answers, what program have you been running in the interim?0
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I did Stronglifts for 6-8months, then Wendler, Texas Method, and now on PHUL. Each program was for 6-8 months as well before I moved on to the next program.0
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i am not looking for a maybe program. i am asking for what is the best program to do after doing stronglifts?
when will I get to working on terms like chest day, leg day etc and every other exercise that normal guys at the gym are doing where as I am stuck with 3 exercises since past 6 months..1 -
cupcakesandproteinshakes wrote: »I did thinner leaner stronger after stronglifts. Then the bridge. Then strong curves then PHUL.
I found it hard to progress on PHUL so I switched to an RPE based programme from Eric helms muscle and strength training pyramids. I’m making progress on all my lifts again. I’m also bulking atm.
I really don’t know if my choices have been perfect but I have enjoyed all of the programmes. My goals are hypertrophy.
are you a man or woman? did you read my post? my goals are: build muscle and burn fat. Please confirm if these programs you are suggesting will help my achieve my goals?1 -
hey @DancingMoosie my thread is reactivated. please recommend a program as you had said you were going to.1
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i am not looking for a maybe program. i am asking for what is the best program to do after doing stronglifts?
when will I get to working on terms like chest day, leg day etc and every other exercise that normal guys at the gym are doing where as I am stuck with 3 exercises since past 6 months..
Whenever you want. You’re an adult, right? If you want to do a bro split there are plenty out there. Have a look on the lifting programme thread which has been linked for you on your other threads on this subject. There is no perfect programme out there. Pick one and follow it consistently is my advice.8 -
The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time.
Start tomorrow and look forward to your results!3 -
cupcakesandproteinshakes wrote: »I did thinner leaner stronger after stronglifts. Then the bridge. Then strong curves then PHUL.
I found it hard to progress on PHUL so I switched to an RPE based programme from Eric helms muscle and strength training pyramids. I’m making progress on all my lifts again. I’m also bulking atm.
I really don’t know if my choices have been perfect but I have enjoyed all of the programmes. My goals are hypertrophy.
are you a man or woman? did you read my post? my goals are: build muscle and burn fat. Please confirm if these programs you are suggesting will help my achieve my goals?
If your goal is hypertrophy then yes what I am doing will achieve that. It has some lovely bro type isolation moves and some compounds. I’m gonna take a picture of the programme for you. But you need to but the book and educate yourself.
I’m a girl. That’s irrelevant though.9 -
Here’s my programme. It’s a 5 day split lower upper legs push pull. It’s from a skeleton template ( the intermediate hypertrophy template) in the book ‘muscle and strength training pyramids’
You need to read the book though. Don’t just copy mine. I picked the lifts I like doing. That’s how the template is designed.3 -
The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time.
Start tomorrow and look forward to your results!
wait, which one? what do you mean ' building the monolith'? do you mind explaining in non technical terms please?1 -
cupcakesandproteinshakes wrote: »cupcakesandproteinshakes wrote: »I did thinner leaner stronger after stronglifts. Then the bridge. Then strong curves then PHUL.
I found it hard to progress on PHUL so I switched to an RPE based programme from Eric helms muscle and strength training pyramids. I’m making progress on all my lifts again. I’m also bulking atm.
I really don’t know if my choices have been perfect but I have enjoyed all of the programmes. My goals are hypertrophy.
are you a man or woman? did you read my post? my goals are: build muscle and burn fat. Please confirm if these programs you are suggesting will help my achieve my goals?
If your goal is hypertrophy then yes what I am doing will achieve that. It has some lovely bro type isolation moves and some compounds. I’m gonna take a picture of the programme for you. But you need to but the book and educate yourself.
I’m a girl. That’s irrelevant though.
kind of relevant as your weights are going to be different and progress is going to be different than me.
not you're what you mean by hypertrophy. not what I'm looking for. thanks though
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The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time.
Start tomorrow and look forward to your results!
very confusing program.
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
70% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps
none of this makes sense. what does 70%x5 mean? i am confused. how can you suggest such a hard program for me when I am still struggling with stronglifts.1 -
cupcakesandproteinshakes wrote: »cupcakesandproteinshakes wrote: »I did thinner leaner stronger after stronglifts. Then the bridge. Then strong curves then PHUL.
I found it hard to progress on PHUL so I switched to an RPE based programme from Eric helms muscle and strength training pyramids. I’m making progress on all my lifts again. I’m also bulking atm.
I really don’t know if my choices have been perfect but I have enjoyed all of the programmes. My goals are hypertrophy.
are you a man or woman? did you read my post? my goals are: build muscle and burn fat. Please confirm if these programs you are suggesting will help my achieve my goals?
If your goal is hypertrophy then yes what I am doing will achieve that. It has some lovely bro type isolation moves and some compounds. I’m gonna take a picture of the programme for you. But you need to but the book and educate yourself.
I’m a girl. That’s irrelevant though.
kind of relevant as your weights are going to be different and progress is going to be different than me.
not you're what you mean by hypertrophy. not what I'm looking for. thanks thoughhy·per·tro·phy
/hīˈpərtrəfē/
noun PHYSIOLOGY
the enlargement of an organ or tissue from the increase in size of its cells.
"the hypertrophy of the muscle fibers"
By your thread title, hypertrophy (i.e. muscle fiber growth) is precisely what you are asking for.
Honestly, you seem to be expecting a perfect solution gift wrapped and tailored exactly to whatever you have built up in your mind as an ideal plan. If you don't get it you dismiss the response and then expect that the person should come up with something else. No wonder people are fatigued and frustrated.13 -
Do you not like the responses you've already received? Is there something that's not being answered?4
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Indeed my apologies a bit of background information is required:
https://www.t-nation.com/workouts/531-how-to-build-pure-strength2 -
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The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time.
Start tomorrow and look forward to your results!
very confusing program.
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
70% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps
none of this makes sense. what does 70%x5 mean? i am confused. how can you suggest such a hard program for me when I am still struggling with stronglifts.
If you want someone to design a custom plan for you that specifically takes into account your knowledge level, comfort with different lifts, and current performance, that's something you'd typically have to pay for.13 -
janejellyroll wrote: »The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time.
Start tomorrow and look forward to your results!
very confusing program.
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
70% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps
none of this makes sense. what does 70%x5 mean? i am confused. how can you suggest such a hard program for me when I am still struggling with stronglifts.
If you want someone to design a custom plan for you that specifically takes into account your knowledge level, comfort with different lifts, and current performance, that's something you'd typically have to pay for.
and to whom will I pay?1 -
janejellyroll wrote: »The two I gave you are the best. Only do building the monolith 2 to 3 times a year. Do hardgainer the rest of the time.
Start tomorrow and look forward to your results!
very confusing program.
Warm-Up: Agile 8 and Box Jump x 10 total reps
Main Lift: Squat
Warm-up
70% x 5
80% x 5
90% x 5+ (PR set)
70% x 20 reps (widowmaker set)
Assistance:
Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps
Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps
Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps
none of this makes sense. what does 70%x5 mean? i am confused. how can you suggest such a hard program for me when I am still struggling with stronglifts.
If you want someone to design a custom plan for you that specifically takes into account your knowledge level, comfort with different lifts, and current performance, that's something you'd typically have to pay for.
and to whom will I pay?
A personal trainer, either virtually or one who works near you. There are people who are willing to do this for money if you want a custom plan.11 -
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<crickets>9
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You sound like you'd be better off hiring a personal trainer.8 -
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JustSomeEm
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oko0
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Thinner leaner stronger is a program suited to your goals1 -
cupcakesandproteinshakes wrote: »cupcakesandproteinshakes wrote: »I did thinner leaner stronger after stronglifts. Then the bridge. Then strong curves then PHUL.
I found it hard to progress on PHUL so I switched to an RPE based programme from Eric helms muscle and strength training pyramids. I’m making progress on all my lifts again. I’m also bulking atm.
I really don’t know if my choices have been perfect but I have enjoyed all of the programmes. My goals are hypertrophy.
are you a man or woman? did you read my post? my goals are: build muscle and burn fat. Please confirm if these programs you are suggesting will help my achieve my goals?
If your goal is hypertrophy then yes what I am doing will achieve that. It has some lovely bro type isolation moves and some compounds. I’m gonna take a picture of the programme for you. But you need to but the book and educate yourself.
I’m a girl. That’s irrelevant though.
kind of relevant as your weights are going to be different and progress is going to be different than me.
not you're what you mean by hypertrophy. not what I'm looking for. thanks though
It seems you are trolling, but I'll bite since this topic is often misinterpreted.
Nope.
There are male and females that respond just as robustly as well as resistant to the exact same programs.
I've trained females that progress faster than males and vise versa.
Plenty of current evidence that suggests gender makes no difference if the programming is appropriate for the individual's sensitivity to training.7
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