Which lifting program is the best for you?
Replies
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Doing GZCL program, 4 days a week.
It's a program which has primary lifts (squats/deads/bench/OHP/etc.) at high weight, low rep, strength focus,
followed by secondary lifts which compliment the primaries (i.e. for squat, you can do front squats, pause squats, or more squats at lighter weight) at medium weight medium reps (3-4 sets, 6-10 reps),
then accessories bodybuilding style to finish it off (10-15 reps, hypertrophy focus).
Cycles are 3 weeks minimum. I use the 4th week to re-test my maxes.
I love it. Has the balance between strength and aesthetics, can do it on a cut (reduce volume a little), or make great gainzzz on a bulk. Monthly weight progression, where you test your 1RM - if you can achieve higher reps, you can increase your work weight by 5lbs to 15lbs (if you achieve 15lbs, that's almost 5lbs/week).
I hear amazing reviews for his UHF program (ultra high frequency), but I'm saving that for a bulk / when I'm more advanced.
Naturally, the creator of this program, Cody Lefever is Brutally. Strong. And equally knowledgeable.
Edit:
List of all programs here
The beginner Linear Progression Version (CTRL+F GZCLP)
The GZCL is good for intermediates and advanced
UHF and the Rippler is late intermediate / advanced0 -
Thanks @hamstermanV2. I updated with your inputs.0
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Saw your post about food to gain weight. Do you have any recipes that are easy to make? Preferably not processed foods0
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First of all this is a really great idea, thanks for making the post.
Minor point and my apologies for not looking through the thread in case this has been brought up already.
DUP quite literally means that the rep ranges undulate throughout the week. It's not even a program as much as it's a descriptor of what the rep ranges do intra-week.
As such, it really can be used for all levels of development.
I have plenty of beginner and novice clients on a DUP program.0 -
First of all this is a really great idea, thanks for making the post.
Minor point and my apologies for not looking through the thread in case this has been brought up already.
DUP quite literally means that the rep ranges undulate throughout the week. It's not even a program as much as it's a descriptor of what the rep ranges do intra-week.
As such, it really can be used for all levels of development.
I have plenty of beginner and novice clients on a DUP program.
I tried to mention that with the "individualized" point, but I guess it depends on the context.
Only point that i'd offer is that in your case, you're the one programming for them (as someone experienced). A newb picking a DUP approach and trying to program themselves will find it overwhelming compared to picking a LP or preset program.
Side note, Wendler has a beginner template too I think. I believe it was mentioned on the Beyond book.
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hmmm... I will have to look into these a bit more to see if I can clarify things a bit different. For a large in part, I have been taking the assessments and experience of others.1
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WOW, what a list. While I'm no stranger to the gym, it has been a while. My body grows older but not my mind. I DO know I need to start slow. I have at least 20lbs to lose, and some serious muscles to tighten up and to grow.All,
Since it's a very common question when it comes to bulking, I wanted to create a running list of programs that can provide a solid foundation for members, whether they are in the beginning stages of bulking, going back to a cut or looking to maintain their gains.
Since the majority of our advanced lifters tend to gravitate in this section, I plan on placing this here, unless it's deemed more appropriate for another section. Please keep in mind, this is intended to be a comprehensive list, and I encourage all members to provide additional programs for me to add to the list (might as well use my mod powers for some good
).
BodyWeight Routines- You are your own gym
- Convict Conditioning
Beginner Lifting Programs- Strong Lift 5x5
- StrongCurves Template, StrongCurves 5x5
- Ice Cream Fitness 5x5
- The New Rules of Lifting
- Starting Strength
- Grey Skull
- Big 6
- All Pro
- Fierce 5
- Body Beast, by Beachbody
Intermediate Lifting Programs- Power Hypertrophy Upper Lower
- German Body Comp
- German Body Comp w/ dumbbells
- Wendle 531
- Texas Method
- PHAT
- Lyle McDonald Bulking Routine
- Coolcicada Push/Pull/Legs
- Reactive Training Systems Generalized Program
- GZCL program
- UHF and GZCL programs
- 4 Day Power Muscle Burn Split
- 3 Day Power Muscle Burn Split
Advanced Lifting Programs
Power Lifting
Since I'm not dead, it's time to get busy. Thank-you for the list.... I'll be "workout" shopping.
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All,
Since it's a very common question when it comes to bulking, I wanted to create a running list of programs that can provide a solid foundation for members, whether they are in the beginning stages of bulking, going back to a cut or looking to maintain their gains.
Since the majority of our advanced lifters tend to gravitate in this section, I plan on placing this here, unless it's deemed more appropriate for another section. Please keep in mind, this is intended to be a comprehensive list, and I encourage all members to provide additional programs for me to add to the list (might as well use my mod powers for some good ).
BodyWeight Routines- You are your own gym
- Convict Conditioning
Beginner Lifting Programs- Strong Lift 5x5
- StrongCurves Template, StrongCurves 5x5
- Ice Cream Fitness 5x5
- The New Rules of Lifting
- Starting Strength
- Grey Skull
- Big 6
- All Pro
- Fierce 5
- Body Beast, by Beachbody
Intermediate Lifting Programs- Power Hypertrophy Upper Lower
- German Body Comp
- German Body Comp w/ dumbbells
- Wendle 531
- Texas Method
- PHAT
- Lyle McDonald Bulking Routine
- Coolcicada Push/Pull/Legs
- Reactive Training Systems Generalized Program
- GZCL program
- UHF and GZCL programs
- 4 Day Power Muscle Burn Split
- 3 Day Power Muscle Burn Split
Advanced Lifting Programs
Power Lifting
Just what I am looking for...Thank you!0 -
Thanks for this comprehensive list of workouts.
I have found that this 2 Day Push/Pull routine works well for me with my limited schedule.
http://www.motleyhealth.com/strength/weight-training-push-pull-split-routine1 -
From experience how long do people stick with the same program?0
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gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...1 -
gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.0 -
Thanks for this!!!0
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gareths1980 wrote: »gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.
PHAT?
I finished PHUL and went straight into a DUP and am LOVING it.1 -
arditarose wrote: »gareths1980 wrote: »gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.
PHAT?
I finished PHUL and went straight into a DUP and am LOVING it.
I've been following Layne Norton's PH3 Trainer for the past 7 months, which is a DUP style program. I guess it should be included in the program list under intermediate since Norton recommends having a Wilks score over 300 before starting it.2 -
I go 4-6 months or so. Less if I'm not enjoying it.0
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DeadliftsandDonuts wrote: »arditarose wrote: »gareths1980 wrote: »gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.
PHAT?
I finished PHUL and went straight into a DUP and am LOVING it.
I've been following Layne Norton's PH3 Trainer for the past 7 months, which is a DUP style program. I guess it should be included in the program list under intermediate since Norton recommends having a Wilks score over 300 before starting it.
What's ph3 like? I'm doing PHAT0 -
I recommend Starting Strength, then Wendler, then DUP. Of course, DUP can be done at any time, but I recommend a few other types of linear progression/linear periodization programs before you try to figure that out.
For beginners looking more for phyisque improvement, I recommend Bigger Leaner Stronger. I've yet to read Beyond Bigger Leaner Stronger, but that's the intermediate, periodized approach to bodybuilding.1 -
singingflutelady wrote: »DeadliftsandDonuts wrote: »arditarose wrote: »gareths1980 wrote: »gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.
PHAT?
I finished PHUL and went straight into a DUP and am LOVING it.
I've been following Layne Norton's PH3 Trainer for the past 7 months, which is a DUP style program. I guess it should be included in the program list under intermediate since Norton recommends having a Wilks score over 300 before starting it.
What's ph3 like? I'm doing PHAT
PH3 is a 13 week program that focuses on the big 3 lifts but also includes a lot hypertrophy work. I haven't done any lifting competitions, but I think this program is a great balance of size and strength work. I have to keep my workouts under 45 minutes so I don't do any of the bloodflow restriction (BFR) work, but the rest of the program fits pretty well in my short workout time. It includes 5 workouts per week and the whole program is free on bodybuilding.com: http://www.bodybuilding.com/fun/ph3-layne-norton-power-and-hypertrophy-trainer.html
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When to switch from Strong Lifts: http://stronglifts.com/when-to-switch-from-stronglifts-5x5-to-other-programs/
The stronglifts app takes care of everything for you, it will tell you when to deload, when to switch to 3x5, etc... just do the program.
What do you use if you don't have an iPhone to use the app on? Are you not able to do this if you don't have an iPhone?0 -
When to switch from Strong Lifts: http://stronglifts.com/when-to-switch-from-stronglifts-5x5-to-other-programs/
The stronglifts app takes care of everything for you, it will tell you when to deload, when to switch to 3x5, etc... just do the program.
What do you use if you don't have an iPhone to use the app on? Are you not able to do this if you don't have an iPhone?
You could track it in a notebook pretty easily. Start with bare bar (45 lbs), add 5 pounds each time you successfully complete your five sets of five reps.
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If you prefer not to spend hours and hours working out and get more for your time spent lifting, check out what Tim Farris has to say. He is the ultimate body hacker and wrote the book "The Four Hour Body". In this book he references another book, "Body by Science". Lots of research on the lack of the need for so many sets and reps that keep muscle and fitness mags and gym memberships being purchased adding to a multi-billion dollar industry. Don't add to it.
Basically, lift less often but always with high intensity to TOTAL failure with great form everytime. Quality instead of quantity. No stupid isolation movements... focus on the big boys: squat, dead lift, bench and pull ups primarily. Bands will only take you so far. Enjoy yourself and don't over train. I wasted much time in my younger years!1 -
keithlovescandee wrote: »If you prefer not to spend hours and hours working out and get more for your time spent lifting, check out what Tim Farris has to say. He is the ultimate body hacker and wrote the book "The Four Hour Body". In this book he references another book, "Body by Science". Lots of research on the lack of the need for so many sets and reps that keep muscle and fitness mags and gym memberships being purchased adding to a multi-billion dollar industry. Don't add to it.
Basically, lift less often but always with high intensity to TOTAL failure with great form everytime. Quality instead of quantity. No stupid isolation movements... focus on the big boys: squat, dead lift, bench and pull ups primarily. Bands will only take you so far. Enjoy yourself and don't over train. I wasted much time in my younger years!
Tim has quite a bit of bad information in that book.2 -
keithlovescandee wrote: »If you prefer not to spend hours and hours working out and get more for your time spent lifting, check out what Tim Farris has to say. He is the ultimate body hacker and wrote the book "The Four Hour Body". In this book he references another book, "Body by Science". Lots of research on the lack of the need for so many sets and reps that keep muscle and fitness mags and gym memberships being purchased adding to a multi-billion dollar industry. Don't add to it.
Basically, lift less often but always with high intensity to TOTAL failure with great form everytime. Quality instead of quantity. No stupid isolation movements... focus on the big boys: squat, dead lift, bench and pull ups primarily. Bands will only take you so far. Enjoy yourself and don't over train. I wasted much time in my younger years!
It's obvious, you have never done any of these programs. They are all focused on compound lifts and all can be done in 45mins to 1 hr. If you are spending hours and hours, its because you are doing too much talking and not enough lifting.5 -
First of all this is a really great idea, thanks for making the post.
Minor point and my apologies for not looking through the thread in case this has been brought up already.
DUP quite literally means that the rep ranges undulate throughout the week. It's not even a program as much as it's a descriptor of what the rep ranges do intra-week.
As such, it really can be used for all levels of development.
I have plenty of beginner and novice clients on a DUP program.
So knowing that many people won't have your expertise behind that, would you even suggest such a program/style like DUP to start (keeping in mind, many of the members here haven't followed a structure program before and might be on their first bulk)? I can definitely see the benefit of DUP (even looks like something I would like to try).0 -
quiksylver296 wrote: »This is a perfectly timed bump. Thanks, @psulemon. I'm looking to move on from Stronglifts. After reading all the Intermediate program links, I think I'm going to try 5/3/1. Time to go determine my current 1RM!
Update: So, after a year on Stronglifts, I moved on to Wendler's 5/3/1. I'm in my first deload week (Week 4). I'm starting to get the rhythm of the program and find I am liking it. It still only takes about 45 minutes per session, although I'm doing 4 days per week, instead of three like on SLs. I feel like I'm seeing progress, although it's hard to tell much this early. Thanks again for all the info so I could make an informed decision, @psulemon!3 -
I jumped into the PHUL lifting program (quite similar to PHAT) with both feet and haven't looked back. It's been the best thing to happen in my workout routine in a long time. I have made so much progress!0
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By the way..this is my favorite post in the history of MFP posts. Thank you for listing all these programs for us to view/ choose from. Thank you for putting it out there for people who don't know where to start.3
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arditarose wrote: »gareths1980 wrote: »gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.
PHAT?
I finished PHUL and went straight into a DUP and am LOVING it.
Stef, I just looked at the DUP workout and can see myself transitioning into that program once I finish a couple/ few more months of PHUL.0 -
arditarose wrote: »gareths1980 wrote: »gareths1980 wrote: »From experience how long do people stick with the same program?
depends on the person and the goals...I have been running PHUL for about six months and am transitioning to a different upper/lower split this week ...
I had 3 months on PHUL and really enjoyed the strength gains. But physically could only see my quads improving. Towards the end I was getting tired easier and no longer see any progression due to being on an intake deficit.
Since running PHUL I smashed my mobile phone so lost all of data! Rather than starting again I thought I'd change routine, however it's tough finding one that seems as good as PHUL.
PHAT?
I finished PHUL and went straight into a DUP and am LOVING it.
Stef, I just looked at the DUP workout and can see myself transitioning into that program once I finish a couple/ few more months of PHUL.
Yeah, I mean it's not a workout per-se. Just a style of training/periodization.
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