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List of Strength training programs

Harrisonsauntie2005
Harrisonsauntie2005 Posts: 215 Member
edited February 17 in Fitness and Exercise
Hi, could anyone suggest to me some different strength training programs? I am looking into beginning one but not sure which.

Also, how do you identify if your beginner or intermediate? I have been lifting since August with a PT but not really followed anything in particular in regards to increasing strength/ losing fat retaining muscle.

I have current 1-RM of:

Back Squat 58kg
Front Squat 49.5kg
Bench Press 32.5kg
Clean 35kg
Deadlift 64kg

My goals are:

- Lose 21 llb
- Increase my strength
- be monster lean

Based on my 1-rm say for example I started SL 5X5 how do you decide where to begin weight wise? My form is already good so I don't need to start to light but I am also aware it will get heavy quite quickly..

Any advice would be appreciated.
Thanks

Replies

  • Harrisonsauntie2005
    Harrisonsauntie2005 Posts: 215 Member
    ..
  • GradatimFerociter
    GradatimFerociter Posts: 296 Member
    You are, by almost all accounts, a "beginner" but don't worry about that.

    Start wherever you feel comfortable, but err on the side of restraint. If you are trying to achieve linear progression then starting too heavy won't help you. Within a few weeks you will have surpassed where you might have otherwise started anyway.

    Other commonly used routines: WS4SB, SS, All Pro's etc.
  • Bun_Ya
    Bun_Ya Posts: 174
    If you were going to do a 5x5 program then doing all of your lifts around 70% of your 1RM would be a good place to start.
  • Harrisonsauntie2005
    Harrisonsauntie2005 Posts: 215 Member
    If you were going to do a 5x5 program then doing all of your lifts around 70% of your 1RM would be a good place to start.

    But surely at 70% it wouldn' take me long to get to a point where its to heavy?
  • Bun_Ya
    Bun_Ya Posts: 174
    If you were going to do a 5x5 program then doing all of your lifts around 70% of your 1RM would be a good place to start.

    But surely at 70% it wouldn' take me long to get to a point where its to heavy?
    On the program I do, if you fail to complete a set in two consecutive sessions then you drop the weight by 10% on the third session. 70% is what you should be aiming for but if it *sounds* like too much then start off with 50% of your 1RM and increase the weight however often your program advises you to.
  • Harrisonsauntie2005
    Harrisonsauntie2005 Posts: 215 Member
    If you were going to do a 5x5 program then doing all of your lifts around 70% of your 1RM would be a good place to start.

    But surely at 70% it wouldn' take me long to get to a point where its to heavy?
    On the program I do, if you fail to complete a set in two consecutive sessions then you drop the weight by 10% on the third session. 70% is what you should be aiming for but if it *sounds* like too much then start off with 50% of your 1RM and increase the weight however often your program advises you to.

    Great thanks.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Complicated question. I assume you are asking so you can decide if you need to reprogram? That's the only real reason to answer the question.

    I like Mark Rippetoe's thoughts on the topic in his book Practical Programming for Strength. I would paraphrase it, but it isn't that simple. Many variable effect your programming: experience, age, sex, genetic potential, injury and more. I would recommend buying Ripp's book and see if that clarifies the issue for you.

    Tom
  • Harrisonsauntie2005
    Harrisonsauntie2005 Posts: 215 Member
    I have his book but currently can't access my kindle.

    I have been reading SL5X5 which claims your a beginner if you can't 5x5 your BW on a squat.. Il go with that.

    Thanks
  • All_Out_Attack
    All_Out_Attack Posts: 63
    Differentiating between a beginner and intermediate is less important than just finding a program that makes sense and works well for you... AND THEN STICKING WITH IT. Sometimes people start into a program, wait about 5 weeks, decide they aren't making "gainz" since they haven't added 100 lbs to their squat, and then pick something else. Just pick a program, and trust it. Talk to people. Take advice (from smart sources). Learn from criticism. Eat. Rest. Repeat.

    I'm excited for you!
This discussion has been closed.

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