Lifting program

bllaura10

Most programs say there’s a set # of weeks for duration, what do you do after that timeline is over? Do you start into a different program or try to increase the weights/reps to progress that way? I was doing strong curves since March but also incorporating a few more lifts for upper body, abs, pull ups To make it a bit more we’ll rounded. I find I’m getting a bit tired of doing the same 3 workouts over and over. I was looking through the other programs listed and think I’m going to try ms dumbbell 4 day upper lower split. I did the first workout today for upper and feels a bit weird to only focus on upper body but makes sense to me to hit upper 2x and lower 2x per week. Should I see further muscle gains by switching to the moves a bit? My goal is to gain muscles and strength. Female 5’6 135lb.

sardelsa

It really depends on how you feel, how you are progressing and your goals. Some people move on to another program. Some people repeat the program with higher weights. Some people use a template of the program and add different lifts (you can do this in the case of Strong Curves). However, if you are feeling the program get stale, aren't making progress and have been running a program for some time, I would consider moving on. I am a fan of Strong Curves as a beginner program but it can get limiting especially if you want more aesthetic balance and overall strength progress. Many people find success with upper/lower split programs especially after the beginner phase, so try it out and see how you like it. I would focus on progressive overload especially of the main lifts and not be too concerned with switching things around too much (unless of course you like variety and it helps you adhere to the program).

Chieflrg

Depends on how you responded to said programming.

It's been my experience that 100% of people that utilized S.C.programming and came to me or my colleagues, experienced more robust results having training tailored to their goals as a individual. This is fairly common and not a knock on S.C.. Generally speaking any program marketed to the general masses will experience this.

S.C. can be a adequate introductory program for a person who is considered untrained.

If you are finding your response a bit lack luster after completing a program, I would suggest more advanced programming that includes load management, auto regulation, and appropriate volume/average intensity to your current level.