Looking for ideas/opinions on a strength program
jdaley90
Posts: 259 Member
Hi,
I'm looking for opinions/ideas to research in choosing my next workout program.
So a little about me...
Female
23
Weighs about 120 lbs
16-17% BF
5' 4"
I plan to bulk now through the end of the year.
I'm more interested in strength vs. muscle size
I'd like a routine that has me at the gym 4-5x/week and has me in and out in 45 min
I'd probably do a Bench Day, Squat Day, DL Day, and OHP Press with accessory work after the main lifts.
I've looked into 5/3/1 so far and am going along that route but am interested in hearing about any other opinions
Thanks!
I'm looking for opinions/ideas to research in choosing my next workout program.
So a little about me...
Female
23
Weighs about 120 lbs
16-17% BF
5' 4"
I plan to bulk now through the end of the year.
I'm more interested in strength vs. muscle size
I'd like a routine that has me at the gym 4-5x/week and has me in and out in 45 min
I'd probably do a Bench Day, Squat Day, DL Day, and OHP Press with accessory work after the main lifts.
I've looked into 5/3/1 so far and am going along that route but am interested in hearing about any other opinions
Thanks!
0
Replies
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Stronglifts 5x50
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or 5/3/10
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How much experience do you have with barbell lifts?
ETA: Nevermind, just looked at your profile and saw your PRs. I think 5/3/1 fine for what you are looking for.0 -
New Rules of Lifting for Women or Jamie Eason's LiveFit0
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I've been lifting for one and a half years.
I just finished LiveFit by Jamie Eason but that's a fat burning program with the diet/calorie intake and level of cardio in weeks 5-12.0 -
Well I'm doing 5/3/1 right now, and it's a great program. My routine is his Boring But Big Tmplate2, Var 2 from Beyond 5/3/1. You can see my routine in my profile.
It's an excellent program of course, or coming off of a hiatus, you should use SL5x5 first so that you can get up to speed.
The reason for this is that it will have you starting light and incrementing up very steadily and quickly (potentially +15/30 lbs every two weeks). This has two key advantages:
1) Start light (if you've read Wendler's 5/3/1, you will know even HE recommends starting light)
2) Gives you a chance to get used to the movements again.
3) Slowly gets you up to speed with where your true strength level is at. You're going to start low, and work you way up to your current potential.
4) Avoids injury. 5/3/1 has you working at relatively high weight from the very beginning. If you're or coming off a hiatus, this can spell problems for you.
Once you start stalling on your lifts, meaning that you have failed to hit 5x5 on a given lift for a few workouts, start up 5/3/1 which has much slower progression.
I actually had my gf doing 5/3/1 for a while, then got her to drop down and do 5x5 for now until she builds up. She likes it a lot more, and her form is improving as well.0 -
Well I'm doing 5/3/1 right now, and it's a great program. My routine is his Boring But Big Tmplate2, Var 2 from Beyond 5/3/1. You can see my routine in my profile.
It's an excellent program of course, but if you're just beginning, you should use SL5x5 first so that you can get up to speed.
The reason for this is that it will have you starting very light (for most women I recommend starting with the bar) and incrementing up very steadily and quickly (potentially +15/30 lbs every two weeks). This has two key advantages:
1) Start light (if you've read Wendler's 5/3/1, you will know even HE recommends starting light)
2) Gives you a chance to get used to the movements
3) Slowly gets you up to speed with where your true strength level is at. You're going to start low, and work you way up to your current potential.
4) Avoids injury. 5/3/1 has you working at high weight from the very beginning. If you're new, this spells problems for you.
Once you start stalling on your lifts, meaning that you have failed to hit 5x5 on a given lift for a couple weeks, start up 5/3/1 which has much slower progression.
I actually had my gf doing 5/3/1 for a while, then got her to drop down and do 5x5 for now until she builds up. She likes it a lot more, and her form is improving as well.
Thanks for the great detail.
I think SL or New Rules would be too beginner for me as I've been lifting over a year now. I think I'm in the intermediate range for most of my lifts.
I'm looking to compete in a PL comp sometime next year.0 -
You can also use this site www.strstd.com to get your weights. There are different variations that you can use. I like the Triumvirate or Dave Tate's Periodization for the accessory lifts.0
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Well I'm doing 5/3/1 right now, and it's a great program. My routine is his Boring But Big Tmplate2, Var 2 from Beyond 5/3/1. You can see my routine in my profile.
It's an excellent program of course, but if you're just beginning, you should use SL5x5 first so that you can get up to speed.
The reason for this is that it will have you starting very light (for most women I recommend starting with the bar) and incrementing up very steadily and quickly (potentially +15/30 lbs every two weeks). This has two key advantages:
1) Start light (if you've read Wendler's 5/3/1, you will know even HE recommends starting light)
2) Gives you a chance to get used to the movements
3) Slowly gets you up to speed with where your true strength level is at. You're going to start low, and work you way up to your current potential.
4) Avoids injury. 5/3/1 has you working at high weight from the very beginning. If you're new, this spells problems for you.
Once you start stalling on your lifts, meaning that you have failed to hit 5x5 on a given lift for a couple weeks, start up 5/3/1 which has much slower progression.
I actually had my gf doing 5/3/1 for a while, then got her to drop down and do 5x5 for now until she builds up. She likes it a lot more, and her form is improving as well.
Thanks for the great detail.
I think SL or New Rules would be too beginner for me as I've been lifting over a year now. I think I'm in the intermediate range for most of my lifts.
I'm looking to compete in a PL comp sometime next year.
Oh ok, cool. Well then go for it. But still, remember to start light. It might not seem like it reading the book, but things get heavy quickly enough and you want to be set.
At the time I was doing 3x6 and incrementing when I felt I was ready. So I just took my 5RM, plugged it into the equation he gives you in the book, and got started.
A quick note incase you were wondering. "5/3/1 Second Edition" is the latest version of his program. "Beyond 5/3/1" is a supplimental book for those who understand the program, with additional information and templates. "Beyond" is not the latest version of the program, but it does have his latest ideas/suggestions.0 -
Well I'm doing 5/3/1 right now, and it's a great program. My routine is his Boring But Big Tmplate2, Var 2 from Beyond 5/3/1. You can see my routine in my profile.
It's an excellent program of course, but if you're just beginning, you should use SL5x5 first so that you can get up to speed.
The reason for this is that it will have you starting very light (for most women I recommend starting with the bar) and incrementing up very steadily and quickly (potentially +15/30 lbs every two weeks). This has two key advantages:
1) Start light (if you've read Wendler's 5/3/1, you will know even HE recommends starting light)
2) Gives you a chance to get used to the movements
3) Slowly gets you up to speed with where your true strength level is at. You're going to start low, and work you way up to your current potential.
4) Avoids injury. 5/3/1 has you working at high weight from the very beginning. If you're new, this spells problems for you.
Once you start stalling on your lifts, meaning that you have failed to hit 5x5 on a given lift for a couple weeks, start up 5/3/1 which has much slower progression.
I actually had my gf doing 5/3/1 for a while, then got her to drop down and do 5x5 for now until she builds up. She likes it a lot more, and her form is improving as well.
Thanks for the great detail.
I think SL or New Rules would be too beginner for me as I've been lifting over a year now. I think I'm in the intermediate range for most of my lifts.
I'm looking to compete in a PL comp sometime next year.
Oh ok, cool. Well then go for it. But still, remember to start light. It might not seem like it reading the book, but things get heavy quickly enough and you want to be set.
Of course! My BF is a heavy lifter so I have him to check and make sure my form is up to snuff and to spot me
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Great, feel free to post on this thread if you want feedback or just want to discuss 5/3/1:
5/3/1 Support Thread:
http://www.myfitnesspal.com/topics/show/1056132-5-3-1-support-thread0 -
Great, feel free to post on this thread if you want feedback or just want to discuss 5/3/1:
5/3/1 Support Thread:
http://www.myfitnesspal.com/topics/show/1056132-5-3-1-support-thread
Thanks0 -
I have competed at 300 lbs, 250 lbs, and now dieting to the 200 lb club.
Here's my position on programs with regard to body weight:
5, 3, 1
Weakness - Not enough feed back for lighter weight lifters - the program is cut and dry and works around progressive overload almost exclusivley. Because of this, leverage (body weight) for lifts becomes more and more important as you reach your 85% week.
Strength - Figures are tailored to the lifter's current working weights. This makes for a great bench marker and helps speed progress along at the start.
opinion - go with 'Beyond 5, 3, 1 by J. Wendler; newer, tweaked, tried and there are more open sources online to discuss.
Cube:
Weakness - Can become ambiguous if you're an intermeidate lifter. Not as clear-cut as 5, 3, 1.
Strength - are the same as the weaknesses here. What i mean is this: with a little bit of wiggle room in the form of ambiguity, lifters can change the method/split/assists up to fit what's lagging or sandbagging other lifts and also touches on nutrition a bit.
opinion - Great for begginers, a little pricey.
WestSide Method:
Weakness - Requires extra **** (bands, chains, balls, etc).
Strength - rapid results if followed strict, and plenty of room to tweak.
Lilliebridge Method:
Weakness - lots of heavy max work in-close to your 85%/90% weight so spotter(s)/Loader(s) are pretty much necessary 24/7
Strength - similar to WestSide in results0 -
I have competed at 300 lbs, 250 lbs, and now dieting to the 200 lb club.
Here's my position on programs with regard to body weight:
5, 3, 1
Weakness - Not enough feed back for lighter weight lifters - the program is cut and dry and works around progressive overload almost exclusivley. Because of this, leverage (body weight) for lifts becomes more and more important as you reach your 85% week.
Strength - Figures are tailored to the lifter's current working weights. This makes for a great bench marker and helps speed progress along at the start.
opinion - go with 'Beyond 5, 3, 1 by J. Wendler; newer, tweaked, tried and there are more open sources online to discuss.
Cube:
Weakness - Can become ambiguous if you're an intermeidate lifter. Not as clear-cut as 5, 3, 1.
Strength - are the same as the weaknesses here. What i mean is this: with a little bit of wiggle room in the form of ambiguity, lifters can change the method/split/assists up to fit what's lagging or sandbagging other lifts and also touches on nutrition a bit.
opinion - Great for begginers, a little pricey.
WestSide Method:
Weakness - Requires extra **** (bands, chains, balls, etc).
Strength - rapid results if followed strict, and plenty of room to tweak.
Lilliebridge Method:
Weakness - lots of heavy max work in-close to your 85%/90% weight so spotter(s)/Loader(s) are pretty much necessary 24/7
Strength - similar to WestSide in results
Great post! Love hearing about programs other than the standard 5/3/1 & SL. Definitely going to check out Beyond 5/3/1.
Any opinions on programs on sites such as Muscle & Strength and SimplyShredded? I was checking out the PL one on Muscles & Strength and Female Fitness program on Simply shredded.
In the end everything is basically the same... you hit the big 4 and then do accessory work on the lagging body parts0 -
Power Project said it all. Can we have a bit more details on your current lifts so they can sized according to your bodyweight? For most people, I usually advise a straight 5x5 until they can bench 1.5x BW, squat 2x BW and deadlift 2.5x BW.0
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Not really, J.
You said it yourself honestly - in the end it's all the same.
Speaking from expierence though , what you can do to increase overall strength and cardiovascular output is carry, push, and pull shxt.
Carrying heavy or awkward, odd objects uses most or all of your core, all of your legs (including hips, which are big players in sqts and deads), and then of course grip, explosivness, etc.
See the pattern?
All of those things translate or carry over to the big 4.
It doesn't need to be any special workout object either - for example:
carrying a 60# or 80# bag of cement that only costs $7 at teh home depot is a great start
pushing a car 50 to 75 meters is a great cardiovascular conditioning tool and makes for powerful *kitten* legs.
pulling that same car - man that'll wake your hammies up.
Here's an article:
http://www.t-nation.com/free_online_article/most_recent/5_ways_to_get_stronger_you_didnt_already_know&cr=0 -
Power Project said it all. Can we have a bit more details on your current lifts so they can sized according to your bodyweight? For most people, I usually advise a straight 5x5 until they can bench 1.5x BW, squat 2x BW and deadlift 2.5x BW.
Current stats-
Current Stats:
Deadlift: 150lbs x 1 (6/11/13)
Squats: 130lbs x 6 (1/23/13)
Bench Press: 75lbs x 8 (8/13/13)
OHP: 50lbs x 6 (10/13/13)
BF %: 16.53 (8/31/13)0 -
I used to do car pushes at the local salvation army parking lot, lol. I want a prowler and a sled. Strongman training is fun. Variation from the perfectly shaped barbell.0
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Not really, J.
You said it yourself honestly - in the end it's all the same.
Speaking from expierence though , what you can do to increase overall strength and cardiovascular output is carry, push, and pull shxt.
Carrying heavy or awkward, odd objects uses most or all of your core, all of your legs (including hips, which are big players in sqts and deads), and then of course grip, explosivness, etc.
See the pattern?
All of those things translate or carry over to the big 4.
It doesn't need to be any special workout object either - for example:
carrying a 60# or 80# bag of cement that only costs $7 at teh home depot is a great start
pushing a car 50 to 75 meters is a great cardiovascular conditioning tool and makes for powerful *kitten* legs.
pulling that same car - man that'll wake your hammies up.
Here's an article:
http://www.t-nation.com/free_online_article/most_recent/5_ways_to_get_stronger_you_didnt_already_know&cr=
Thanks!
I a bit of a type A so I like a structured routine hence trying to figure out everything ahead of time
my BF tells me the same thing! 0 -
Power Project said it all. Can we have a bit more details on your current lifts so they can sized according to your bodyweight? For most people, I usually advise a straight 5x5 until they can bench 1.5x BW, squat 2x BW and deadlift 2.5x BW.
Current stats-
Current Stats:
Deadlift: 150lbs x 1 (6/11/13)
Squats: 130lbs x 6 (1/23/13)
Bench Press: 75lbs x 8 (8/13/13)
OHP: 50lbs x 6 (10/13/13)
BF %: 16.53 (8/31/13)
Good numbers! If I were you I'd find out my true 1RMs in all 4 lifts at this point in time just to get actualized and go from there. At this point any strength cycle would work for you. You don't have to dive into too complicated stuff just yet. 531, 5x5 should net you some very good results quickly until you reach those benchmark numbers in terms of BW.0 -
Power Project said it all. Can we have a bit more details on your current lifts so they can sized according to your bodyweight? For most people, I usually advise a straight 5x5 until they can bench 1.5x BW, squat 2x BW and deadlift 2.5x BW.
Current stats-
Current Stats:
Deadlift: 150lbs x 1 (6/11/13)
Squats: 130lbs x 6 (1/23/13)
Bench Press: 75lbs x 8 (8/13/13)
OHP: 50lbs x 6 (10/13/13)
BF %: 16.53 (8/31/13)
Good numbers! If I were you I'd find out my true 1RMs in all 4 lifts at this point in time just to get actualized and go from there. At this point any strength cycle would work for you. You don't have to dive into too complicated stuff just yet. 531, 5x5 should net you some very good results quickly until you reach those benchmark numbers in terms of BW.
Thanks for the feedback and input! I appreciate it! I plan to test my 1RM in the next 2 weeks (I just got back from a nearly 3 week vacation and was sick before that)0 -
Keep us posted. Always good to see women wanting to gain strength. Not enough of this in our society.0
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I have competed at 300 lbs, 250 lbs, and now dieting to the 200 lb club.
Here's my position on programs with regard to body weight:
5, 3, 1
Weakness - Not enough feed back for lighter weight lifters - the program is cut and dry and works around progressive overload almost exclusivley. Because of this, leverage (body weight) for lifts becomes more and more important as you reach your 85% week.
Strength - Figures are tailored to the lifter's current working weights. This makes for a great bench marker and helps speed progress along at the start.
opinion - go with 'Beyond 5, 3, 1 by J. Wendler; newer, tweaked, tried and there are more open sources online to discuss.
Cube:
Weakness - Can become ambiguous if you're an intermeidate lifter. Not as clear-cut as 5, 3, 1.
Strength - are the same as the weaknesses here. What i mean is this: with a little bit of wiggle room in the form of ambiguity, lifters can change the method/split/assists up to fit what's lagging or sandbagging other lifts and also touches on nutrition a bit.
opinion - Great for begginers, a little pricey.
WestSide Method:
Weakness - Requires extra **** (bands, chains, balls, etc).
Strength - rapid results if followed strict, and plenty of room to tweak.
Lilliebridge Method:
Weakness - lots of heavy max work in-close to your 85%/90% weight so spotter(s)/Loader(s) are pretty much necessary 24/7
Strength - similar to WestSide in results
Can you elaborate on what you said about bodyweight? Where is the flaw with 5/3/1 with regards to BW?0 -
Can you elaborate on what you said about bodyweight? Where is the flaw with 5/3/1 with regards to BW?
Frklft,
any lift when broken down into pure mechanics is a lever situation; your bodyweight devided by grip strength times force (as it were). for example: when we deadlift we're taught to stay behind the bar, tighten our shoulders, flatten our thoracic spine and pull back and up, not up and back.
Picture this curcumestance in a situation where there is no human being, but only a woden structure, like a trebuchet or catapalt. See the similarity?
We create leverage by using our bodyweight against the static weight on the bar and then subsequently move the weight.
How this relates to training and our bodyweight is method; a taller, lighter weight human cannot leverage weight the same way a shorter, heavier human can - so - we need methodology.
5, 3, 1 is great for putting strength on, but once we approach or reach 85/90% of our maximal effort lifts we stuck there floundering and gasping because we simply cannot create any more leverage.
Where other methods pickup this slack is technique.
I want to be clear here and state without any uncertainty that technique is of course applicable to 5, 3, 1 in the later stages of training - the point I refer to is that it simply isn't there from the outset.
I hope that answers your question.0 -
Well, sorta. What do you mean exactly when you say technique? How is it present at the later stages but not at the start?
And how do the other programs have this but 5/3/1 doesn't?
(FYI, I am not familiar with Cube, Westside, or Lilliebridge except for having "heard" of them)0 -
With respect to brute strength, an athlete has to "dial in" or hone his or her ability to move weight optimally.
5, 3, 1 trains the lifter to move the weight better and better using PO in periodization. Once you hit your goal 1Rm, you reset, deload, recalculate your weights and start over.
Other methodologies incororporate movements to maximize the already-existant leverage we have - the deadlift for example;
tightening your scapula starts the deadlift before the athlete begins pulling. Taught in Cube at week cycle 2, week 3
tucking the chin reduces the range of motion in inch or so. Taught in WestSide/Lilliebridge at various tiems (not sure)
forcing hips through at 50% of the pull. taught in Cude/EFS at various periods, etc.
so you see, 5, 3, 1 is a fantastic way to get to know yourself as a lifter, but, in my opinion - only my opinion - it is optimal for beginingers and only okay for national or world-class lifters. 0 -
Hmm, so Cube has specific technique tweaks that you incorporate on certain weeks throughout your cycle? Week2: Tuck Chin / Week 3: Deficits or whatever?
And I'm presuming that Westside uses equipment towards this end, at different parts in their cycles?0 -
I see that you're in Miami area.
Check these guys out.
http://hub.steelhousefitness.com/index.php/florida-miami-kendall0 -
Lol, I pay $15/mo at the local Y, and frankly for $150/mo I could buy my own equipment to bring with me lol
So do I understand correctly about Cube and Westside? Because if so, that's pretty interesting.0 -
Yes, that is correct.0
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