Lifters.. What program do you..

StartingAnewDay

Do? there are so many out there, NROWL, 5x5, pyramid, superset, full body, split days.. the list goes on...How did you decide which one was for you?

Do you ever mix programs?

What are your lifting goals? Increased strength? Endurance? Tone/Fat burn?

How do you judge progress?

I always wondered these things. I don't even really have a goal besides the fact I like lifting. I like the feeling it gives me. the clarity, the pump. However I have no set plan, I just concentrate on working all the muscles that need to be worked. I try for variety a lot and try for compound movements. Thats really the only thing I am concerned with when lifting and I was curious about everyone else.

gdunn55

I'm not looking for bulk, I look for endurance so I swap mine out every so often. I'll do full body workouts for so many weeks, then I change to another kind.

Nopedotjpeg

Doing a plan laid out by my trainer with a focus on Powerlifting (the big 3.) Squat Day/Bench Day/Deadlift Day. I do a 3 week cycle where the first week I do a shorter ROM of the main lift, then a longer ROM on 2nd week, and full ROM on 3rd week (e.g. high-box squat, parallel box-squat, full squat). Assistance exercises each day that relate to the main lift; with a bit more reps (max of 12 reps). After each 3-week cycle I drop the reps and try to up the weight. I've only been doing this for about 6 weeks now (2 cycles), but I like the programming. Hard to judge strength progress since I'm still worried about my form.

wellbert

After a lot of research - Starting strength. General feedback is it's more sustainable to do 3x5 than 5x5.

I judge progress by being able to add plates to the bar.

My goal is strength.

holthaus30

I stick with 5x5 and have saw great results. Up to 255 all while in a cut.

JustJennie1

I don't do any particular program. I work one body part a day (with legs and abs on the alternating days) and shoot for 3 sets of 10, going heavy on each set. I don't usually hit the ten on each set because I'm pretty fatigued but I try like hell, with my husband spotting me or sometimes I have to "assist" myself when using the cable machines.

My goals are strength and muscle building.

GoldspursX3

I do SL 5X5. Did the split body routine for years with very slow progress. I personally like SL and have made very good progress on it.

My goal is strength and I judge my progress by hitting the same amount of reps/sets, loading 5 lbs more everytime I go to the gym.

Natx83

I don't know the name of the program. I'm not that clued up

Big 3 also with rows, overhead prs, chin/pulls all six, every work out day 8 x 3.

I want to gain strength, but at the moment I'm aiming to maintain/tone muscle whilst sliming down. Still about 14lbs to go before I'm around my goal weight.

aj_31

I'm having the same issue right now. Currently I'm doing the Jamie Eason plan but its been brought to my attention that her workout is more of an isolation vs compound workout. After reading up it seems I'd be better off with a compound workout since I need to build muscle and burn fat.

So what workout is best for that? NROL or something else? I don't know. I also found this program and thought maybe I should try this one.
http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks-phase-1.html
Any thoughts?

Also - for guys who want to build up their upper body more than anything what workout program would you suggest? My husband does a lot of walking and stair climbing and latter climbing daily so his legs are pretty tight but he wants to get is upper body more cut. Any suggestions for him?

aj_31

Oh and can anyone give me the link to the SL 5x5 program? I've googled it and come up with a few different things but I'm not sure which is correct.

Thanks!

medennison123

I like to stick with a program for at least 8 weeks.

I have been on a high volume low frequency over the winter months. It was ok. But I find that I grow better on a high frequency low volume routine. Most naturals do. I tack my process using a binder with the 8 or so weeks of workouts and my weights I got. That way I can say that over the winter I added 100 lbs to my deadlift.

Rate now I am on a 4 day push/pull.

Current goal is to lose some weight for summer. But still lifting heavy.

Overall goal is 6'3" 210 at 10% body fat.

Currently 6'3" 190 12-13% body fat. So That is a lot of muscle but no rush.

Once I get to that size I will focus solely on strength.

But I do strength and hypertrophy within my workouts.

yesthistime

http://www.myfitnesspal.com/groups/home/111-bodybuilding
http://www.myfitnesspal.com/groups/home/771-women-strength-training
http://www.myfitnesspal.com/groups/home/807-strength-training
http://www.myfitnesspal.com/groups/home/3772-women-beginner-strength-training
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

aj_31

http://www.myfitnesspal.com/groups/home/111-bodybuilding
http://www.myfitnesspal.com/groups/home/771-women-strength-training
http://www.myfitnesspal.com/groups/home/807-strength-training
http://www.myfitnesspal.com/groups/home/3772-women-beginner-strength-training
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

Thank you!

aj_31

Looking at the StrongLift program it surprises me how people have so much overall body success with only doing 5 different exercises. I would think you'd have to do a lot more than what this program offers but that just goes to show I know nothing about lifting. :blushing:

hiker282

Just started NROL this week. Sore all over after the first workout on Tuesday and the second is tomorrow!

CoryIda

Um... I just sort of do whatever I feel like...


(please don't smack me!)

AggieCass09

I did NROlFW before I got into crossfit. Both are great in giving really good results. I did p90x several times but wasn't impressed with those results. I definitely think Multi joint exercises (squats, cleans, deadlifts, push jerk, etc) are where it's at! So I'm not a fan of splitting things up or isolating muscles....your body was desigined as a unit so train it as such!

Nopedotjpeg

Looking at the StrongLift program it surprises me how people have so much overall body success with only doing 5 different exercises. I would think you'd have to do a lot more than what this program offers but that just goes to show I know nothing about lifting. :blushing:

Quality over quantity. As long as you keep up the intensity (read: weight), you'll see some good results.

spartacus69

Looking at the StrongLift program it surprises me how people have so much overall body success with only doing 5 different exercises. I would think you'd have to do a lot more than what this program offers but that just goes to show I know nothing about lifting. :blushing:

Those exercises work the biggest muscle groups, making it a very efficient program for strength training. And don't let the "5 reps" fool you either; if you're doing it properly with all the recommended warm-up sets, you're moving a lot of iron around.

Rae6503

I've been doing StongLifts for 5 weeks now.

BTW, ladies, we have a new group:

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

StartingAnewDay

Think I might give the SL a try for a couple weeks. Lil worried about the squats though. Have had 2 knee surgeries for meniscus tears. Not sure I'm ready to squat heavy. Guess I'll have to see...

Rae6503

Think I might give the SL a try for a couple weeks. Lil worried about the squats though. Have had 2 knee surgeries for meniscus tears. Not sure I'm ready to squat heavy. Guess I'll have to see...

Start slow. Don't move up unless you can do the weight with PERFECT form. Keep your knees out. Go past parallel. Keep the weight over the middle of your foot, and your knees behind your toes.

Ripken818836701

Here is my program /split, in my opinion its the perfect split for tearing down and resting each muscle group. I dont change my program but do switch up particular exercises and the order I do them often.
Just got done cutting and weigh 204 lbs (my profile pic. is at 213 lbs) and my goal is to weigh 220 lbs and remain at my current BF.%
I use the tape measure and adding weight as my measure of progress.

Monday: Legs = 20 sets, (including squats) Calves = 8 sets
Tuesday: Back= 23 sets, Bi's= 16 sets
Wednesday: Cardio= Insanity, Abs= 8 sets
Thursday: Chest= 20 sets, Tri's: 16 sets
Friday: Cardio= Insanity Abs= 8 sets
Saturday: Shoudlers+ 20 sets, Traps= 8 sets, Deadlifts= 4 sets
Sunday: Off

ninerbuff

I change my program every month, but some I use are

Pyramid- increase weight, reduce reps (12 reps, then 10, 8,6)

8x8 method (volume training)

5x5

20x 3 (muscle endurance, but I usually only do this for 2 weeks max)

Rest pause method (lift a weight, rack it and lift it again)

Interval lifting


There are so many different programs out there.


A.C.E. Certified Personal & Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ChrisGoldn

I'm currently doing Jim Stoppani's 12 week Shortcut to Size...

I've been lifting for 2 years and have done a few cycles of workouts..

This one is so far kicking my *kitten* and leaving me feeling great Definitely feeling stronger too


Here's the link

http://www.bodybuilding.com/fun/shortcut-to-size-phase-1-week-1-day-4.html

jenniejengin

Bump

Punktorian

A friend and I did Animal Hellraiser Training for 10 weeks and both of us gained a fair amount of muscle on it. It's a bodybuilding focused program. I also saw a log of strength gains on this program. A lot of that can be attributed to getting my form back and just getting back into free weights though.

http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-series-overview.html

Planning on doing Bill Starr's Advanced 5x5 starting up soon for some strength gains.

http://www.muscleandbrawn.com/bill-starr-advanced-5x5-workout.html

StartingAnewDay

A friend and I did Animal Hellraiser Training for 10 weeks and both of us gained a fair amount of muscle on it. It's a bodybuilding focused program. I also saw a log of strength gains on this program. A lot of that can be attributed to getting my form back and just getting back into free weights though.

http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-series-overview.html

Planning on doing Bill Starr's Advanced 5x5 starting up soon for some strength gains.

http://www.muscleandbrawn.com/bill-starr-advanced-5x5-workout.html

Is one 5x5 better than another?

meshashesha2012

i've done strong lifts 5x5 and am currently doing NROL4W. i love them both because i hate isolation exercises and hate spending unnecessary time in the gym. Once I finish NR (probably in 6 months), I'll either go back to strong lifts or will start crossfit

Nopedotjpeg

i've done strong lifts 5x5 and am currently doing NROL4W. i love them both because i hate isolation exercises and hate spending unnecessary time in the gym. Once I finish NR (probably in 6 months), I'll either go back to strong lifts or will start crossfit

Have you taken a look at Starting Strength or some of the more advanced routines on the SL website (I believe Madcow is one of them)?

meshashesha2012

i've done strong lifts 5x5 and am currently doing NROL4W. i love them both because i hate isolation exercises and hate spending unnecessary time in the gym. Once I finish NR (probably in 6 months), I'll either go back to strong lifts or will start crossfit

Have you taken a look at Starting Strength or some of the more advanced routines on the SL website (I believe Madcow is one of them)?

i'm not too familiar with the starting strength program, but i have watched several of rippetoe's vids on youtubes ( mainly deadlifts and squats). i'll have to check out the other routines on the SL website.

oh yeah the other option after NROL4W was complexes
http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

i tried the tumminello complex and thought it was fun (yeah i'm a workout masochist :laugh: ) but i made the mistake of doing it on the same day i lifted with NR and well, that wasnt such a great idea :laugh: