Recommend a lifting program other than Stronglifts 5X5?

Dinosaur Training by Brooks Kubik

PPLPPLrest

Beginner bodybuilding program split, Push/Pull/Legs/Push/Pull/Legs/Rest. For those who have time to work out 6x a week. I prefer full body strength programs 3x a week, but I hear good things about this.

jemhh wrote: »

There is a 531 beginner program. Here's a calculator that you can use to see how it would look for you. You can check out a bunch of other variations of 531 there too.

I like Wendler's programming because of the slow steady progress. If you decide to go with it, I would highly recommend reading his books.

@jemhh and OP: Grab a copy of Jim's "Beyond 5/3/1" book if you like 5/3/1 or in the OP's case want to try something new. I saw the article that jemhh posted and it's a little old, yet still very good. Jim has introduced some new stuff and there's a template in "Beyond 5/3/1" called "5's Progression". Combine that with Joker sets and First Set Last, also in Beyond 5/3/1, and you have a very well rounded training program that he actually recommends for "beginners."

I will second Allpro's routine. I am on cycle 6, and have definitely seen results. It has a different rep scheme and the weight comes on slower than the Stronglifts. rep ranges are 8-12 run on 5 week cycles. Only thing missing is the deadlifts on this routine and I substitute medium day squats for a deadlift day so I still get them in once a week and I run the deadlifts doing 1 x 5 and adding weight weekly. The other 2 lifting days I do SLDL's that are recommended with the program.

I plan on running 5/3/1 after a year of Allpro, as I have own the book and have heard good things about Wendler's program as well.

Greyskull Linear Progression might be another one you want to look at.

SideSteel wrote: »

DvlDwnInGA wrote: »

I will second Allpro's routine. I am on cycle 6, and have definitely seen results. It has a different rep scheme and the weight comes on slower than the Stronglifts. rep ranges are 8-12 run on 5 week cycles. Only thing missing is the deadlifts on this routine and I substitute medium day squats for a deadlift day so I still get them in once a week and I run the deadlifts doing 1 x 5 and adding weight weekly. The other 2 lifting days I do SLDL's that are recommended with the program.

I plan on running 5/3/1 after a year of Allpro, as I have own the book and have heard good things about Wendler's program as well.

Greyskull Linear Progression might be another one you want to look at.

I'm glad you posted about the deadlifts. If someone had the goal of developing a strong deadlift I would certainly sub in the deadlift into the program. Being that it's primarily a hypertrophy routine for beginners the SLDL (or RDL) is arguably a better choice than conventionals.

Agreed, my knees are shot from playing BB and motorcycle wrecks, squatting 3 days a week just did not work for me. I wanted to add the deadlifts because I like the lift and I missed not doing them. The program the way it is written works just fine when followed to the letter and the SLDL that is advised works the posterior chain and hamstrings extremely well.

I have only run the deads for a cycle. It will remain to be seen how long I can progress on squats and deads with a days rest. I run 2 heavy days on squats with deads smashed in the middle, so at some point I will probably need to back off on deads to keep progressing on squats.

257_Lag wrote: »

Thanks for all the feedback everyone. I am thinking AllPro's or 5-3-1. I have read up on them and a nice slow progression sounds like just what I need.

Am I correct that in AllPro's the warm ups are included (Set 1 and 2) and in 3-2-1 you would add warm up sets to the program?

I am thinking about how many plate changes per workout day. I know that sounds trivial but my rig is in a fairly confined area so it is a consideration. If I understand correctly AllPro's has you changing plates 21 times per workout.

If you look at the 531 calculator it will show you the warmup sets. For your main compound lifts, you'll have 3 warmup sets and then 3 working sets. Each warmup and working set is at a different weight so you change the weight 6 times per exercise.

It's been a bit since I ran AllPro's but you do have warmup sets for the first few exercises too. Your 2 working sets are at the same weight though. Read through this for more info: http://forum.bodybuilding.com/showthread.php?t=160947761