Which lifting program is the best for you?

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Replies

  • Noot30
    Noot30 Posts: 54 Member
    To get stronger mostly... The standard lose body fat and gain muscle. I try to strength train 3 times a week, and some cardio.

    I've enjoyed the progressive strength gains of the final sections of nrol.

    Thanks
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Noot30 wrote: »
    To get stronger mostly... The standard lose body fat and gain muscle. I try to strength train 3 times a week, and some cardio.

    I've enjoyed the progressive strength gains of the final sections of nrol.

    Thanks

    PHAT/PHUL are splits, so it would be a 4 day routine. Wendler might be up your alley though. To point out though, most of the beginner programs should address that too.
  • arditarose
    arditarose Posts: 15,573 Member
    Noot30 wrote: »
    This is a great post - thanks.

    I have recently finished the NROL, and trying to find something to progress to My husband got me the NROLFW, but it starts of a bt basic, so trying to find something more challenging.

    I´m thinking about the PHUL or Wendler, or maybe even 5 x 5, but want something to progress on, not sure if I am a beginner or intermediate. Certainly not squatting twice my own bodyweight....

    I regret not doing 5x5 earlier. I went straight to Wendlers which was great but if you can progress with 5x5, you might as well try it. You can't lift 5x5 forever.
  • Noot30
    Noot30 Posts: 54 Member
    psulemon wrote: »
    Noot30 wrote: »
    To get stronger mostly... The standard lose body fat and gain muscle. I try to strength train 3 times a week, and some cardio.

    I've enjoyed the progressive strength gains of the final sections of nrol.

    Thanks

    PHAT/PHUL are splits, so it would be a 4 day routine. Wendler might be up your alley though. To point out though, most of the beginner programs should address that too.

    Could I do PHUL over 3 days - I know its a 4 day split, but have the extra day as a carry over if you see what I mean??

    Iĺl have a look at Wendler.

    Thanks
  • Noot30
    Noot30 Posts: 54 Member
    arditarose wrote: »
    Noot30 wrote: »
    This is a great post - thanks.

    I have recently finished the NROL, and trying to find something to progress to My husband got me the NROLFW, but it starts of a bt basic, so trying to find something more challenging.

    I´m thinking about the PHUL or Wendler, or maybe even 5 x 5, but want something to progress on, not sure if I am a beginner or intermediate. Certainly not squatting twice my own bodyweight....

    I regret not doing 5x5 earlier. I went straight to Wendlers which was great but if you can progress with 5x5, you might as well try it. You can't lift 5x5 forever.

    Thanks. Iĺl have a read of both.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Noot30 wrote: »
    psulemon wrote: »
    Noot30 wrote: »
    To get stronger mostly... The standard lose body fat and gain muscle. I try to strength train 3 times a week, and some cardio.

    I've enjoyed the progressive strength gains of the final sections of nrol.

    Thanks

    PHAT/PHUL are splits, so it would be a 4 day routine. Wendler might be up your alley though. To point out though, most of the beginner programs should address that too.

    Could I do PHUL over 3 days - I know its a 4 day split, but have the extra day as a carry over if you see what I mean??

    Iĺl have a look at Wendler.

    Thanks

    I wouldn't. I would look at some of the 3 day programs; Strong Lift, Strong Curves, Starting Strength, ICF, or All pro would be my suggestion. If you want a more complete program, like NROL, strong curves could be a good pick. Although, based on your skill, you might be able to skip the first month.
  • Noot30
    Noot30 Posts: 54 Member
    Great, thanks. Will take a look.
  • YakuzaBeast
    YakuzaBeast Posts: 1 Member
    Noot30 wrote: »
    Great, thanks. Will take a look.

    Wendlers 5/3/1 is completely customizable. The best program until you get into squatting and pulling 400s and benching in the 300s
  • pbryd
    pbryd Posts: 364 Member
    I came across this review of the most popular beginner / intermediate programs and thought it was a good enough to share.

    It looks at

    Starting Strength – beginner
    Stronglifts – beginner
    Wendler’s 5/3/1 – intermediate or advanced
    Madcow intermediate 5×5 – intermediate (there is also an advanced version)
    Texas Method – intermediate

    http://gubernatrix.co.uk/2010/08/basic-barbell-programmes-reviewed/
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  • arditarose
    arditarose Posts: 15,573 Member
    pbryd wrote: »
    I came across this review of the most popular beginner / intermediate programs and thought it was a good enough to share.

    It looks at

    Starting Strength – beginner
    Stronglifts – beginner
    Wendler’s 5/3/1 – intermediate or advanced
    Madcow intermediate 5×5 – intermediate (there is also an advanced version)
    Texas Method – intermediate

    http://gubernatrix.co.uk/2010/08/basic-barbell-programmes-reviewed/

    This is nice. Thanks.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited August 2016
    Great read.

    I am having trouble choosing a lifting program that would suit me and would appreciate some input. I did start off with Strong Curves (TL:DR, fractured foot and toe put my back and then got through an illness), but I'd like to concentrate more on a strength based program with less exercises to concentrate on over all. I will come back to Strong curves eventually. I'd prefer compound lifts without the extra moves for now. I'm not ready for recomp or bulking (oops, I just realized this is in the gaining section...)

    So, any recommendations? I have a barbell, weights and bench.
  • capaul42
    capaul42 Posts: 1,390 Member
    Stronglifts 5x5 is pretty simple. Only the 5 exercises really. I'm currently on week 5 of Strong Curves and thinking of doing 5x5 next
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    cerise_noir wrote: »
    Great read.

    I am having trouble choosing a lifting program that would suit me and would appreciate some input. I did start off with Strong Curves (TL:DR, fractured foot and toe put my back and then got through an illness), but I'd like to concentrate more on a strength based program with less exercises to concentrate on over all. I will come back to Strong curves eventually. I'd prefer compound lifts without the extra moves for now. I'm not ready for recomp or bulking (oops, I just realized this is in the gaining section...)

    So, any recommendations? I have a barbell, weights and bench.

    Have you fully recovered? And what are your goals?
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    psulemon wrote: »
    cerise_noir wrote: »
    Great read.

    I am having trouble choosing a lifting program that would suit me and would appreciate some input. I did start off with Strong Curves (TL:DR, fractured foot and toe put my back and then got through an illness), but I'd like to concentrate more on a strength based program with less exercises to concentrate on over all. I will come back to Strong curves eventually. I'd prefer compound lifts without the extra moves for now. I'm not ready for recomp or bulking (oops, I just realized this is in the gaining section...)

    So, any recommendations? I have a barbell, weights and bench.

    Have you fully recovered? And what are your goals?

    Fully recovered. Got the okay from the doctors.
    My goal is to increase strength while I'm decreasing my body fat percentage (it's quite high atm, 40%), then once I get closer to goal, recomp, then bulk and cutting cycles when I am satisfied (around 20-ish %).
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    cerise_noir wrote: »
    psulemon wrote: »
    cerise_noir wrote: »
    Great read.

    I am having trouble choosing a lifting program that would suit me and would appreciate some input. I did start off with Strong Curves (TL:DR, fractured foot and toe put my back and then got through an illness), but I'd like to concentrate more on a strength based program with less exercises to concentrate on over all. I will come back to Strong curves eventually. I'd prefer compound lifts without the extra moves for now. I'm not ready for recomp or bulking (oops, I just realized this is in the gaining section...)

    So, any recommendations? I have a barbell, weights and bench.

    Have you fully recovered? And what are your goals?

    Fully recovered. Got the okay from the doctors.
    My goal is to increase strength while I'm decreasing my body fat percentage (it's quite high atm, 40%), then once I get closer to goal, recomp, then bulk and cutting cycles when I am satisfied (around 20-ish %).

    If you like to do some accessory moves, then ICF is a solid otherwise SS or SL are great programs. Also, once you are done with your first program, you may want to consider NROL4W. It's a fairly complete program (I believe it goes for 9 months).
  • sanifr
    sanifr Posts: 41 Member
    bump
  • Noot30
    Noot30 Posts: 54 Member
    psulemon wrote: »
    Noot30 wrote: »
    psulemon wrote: »
    Noot30 wrote: »
    To get stronger mostly... The standard lose body fat and gain muscle. I try to strength train 3 times a week, and some cardio.

    I've enjoyed the progressive strength gains of the final sections of nrol.

    Thanks

    PHAT/PHUL are splits, so it would be a 4 day routine. Wendler might be up your alley though. To point out though, most of the beginner programs should address that too.

    Could I do PHUL over 3 days - I know its a 4 day split, but have the extra day as a carry over if you see what I mean??

    Iĺl have a look at Wendler.

    Thanks

    I wouldn't. I would look at some of the 3 day programs; Strong Lift, Strong Curves, Starting Strength, ICF, or All pro would be my suggestion. If you want a more complete program, like NROL, strong curves could be a good pick. Although, based on your skill, you might be able to skip the first month.

    Thanks for your help. I have started Strong lifts, and did day 2 today. Going to give it a go, and may look at strong curves if I dont think its working. :)
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I've been working Wendler's 5/3/1 since June 8th. Prior to that, I was working Stronglifts from November to June. I've tried to give Wendler's a serious chance, but I am really missing squatting at every session. I prefer programs that have a phone app so I can track my progress at the gym. I also prefer that the compound lifts are the major focus of the program. I also have a goal of being able to do 5 pull-ups from dead hang, which means I need accessory work on top of my compound lifts. I'm looking for an intermediate program.

    I found Squat Every Day on bodybuilding.com, but can't find an app for it. Does anyone know of any program that would fit my preferences?
  • Hornsby
    Hornsby Posts: 10,322 Member
    quiksylver296 wrote: »
    I've been working Wendler's 5/3/1 since June 8th. Prior to that, I was working Stronglifts from November to June. I've tried to give Wendler's a serious chance, but I am really missing squatting at every session. I prefer programs that have a phone app so I can track my progress at the gym. I also prefer that the compound lifts are the major focus of the program. I also have a goal of being able to do 5 pull-ups from dead hang, which means I need accessory work on top of my compound lifts. I'm looking for an intermediate program.

    I found Squat Every Day on bodybuilding.com, but can't find an app for it. Does anyone know of any program that would fit my preferences?

    Look at PH3, it might work.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited August 2016
    Hornsby wrote: »
    quiksylver296 wrote: »
    I've been working Wendler's 5/3/1 since June 8th. Prior to that, I was working Stronglifts from November to June. I've tried to give Wendler's a serious chance, but I am really missing squatting at every session. I prefer programs that have a phone app so I can track my progress at the gym. I also prefer that the compound lifts are the major focus of the program. I also have a goal of being able to do 5 pull-ups from dead hang, which means I need accessory work on top of my compound lifts. I'm looking for an intermediate program.

    I found Squat Every Day on bodybuilding.com, but can't find an app for it. Does anyone know of any program that would fit my preferences?

    Look at PH3, it might work.

    Thanks. I'll look into that one.

    ETA: I looked into it, and found it's an advanced workout that suggests you have a Wilkes score of at least 300. My current Wilkes is 287.77 - I'm close! ;) I also cannot find an app. It does have a lot of the features I am looking for, though. I'm not sure I'm quite ready for an advanced program...
  • grapaj
    grapaj Posts: 136 Member
    I've just finished my 2nd round of PHUL. I like it but find I am going a few weeks without increasing on my power days (DL and bench, specifically). Suggestions -- should I just keep at it? Is there a program I should progress to?
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    grapaj wrote: »
    I've just finished my 2nd round of PHUL. I like it but find I am going a few weeks without increasing on my power days (DL and bench, specifically). Suggestions -- should I just keep at it? Is there a program I should progress to?

    At some point, frequency and/volume will have to change. Whether that occurs through modification of your current program or a new program will mostly be up to you and your goals. The nice thing with PHUL is it's a bit adaptive in that standard, so you can choose between 3 and 4 sets and reps from 3-5. So for power DL and Squat, what are you actually doing? I typically was doing 5 reps x 4 sets When I plateau'd, I would change to 3x4 or even 3x3. Usually, that got me over the hump, but eventually, I had to switch programs.
  • no44s4me
    no44s4me Posts: 73 Member
    filbo132 wrote: »
    I like aworkoutroutine.com's program called Bodybuilding 2.0, it's a push-pull-legs routine...nothing fancy, but effective.

    What a great post! Thanks for all the new resources. I found aworkoutroutine.com to be an exceptional resource as well when I really got going. Has anyone else?
  • DeadliftsandDonuts
    DeadliftsandDonuts Posts: 178 Member
    quiksylver296 wrote: »
    Hornsby wrote: »
    quiksylver296 wrote: »
    I've been working Wendler's 5/3/1 since June 8th. Prior to that, I was working Stronglifts from November to June. I've tried to give Wendler's a serious chance, but I am really missing squatting at every session. I prefer programs that have a phone app so I can track my progress at the gym. I also prefer that the compound lifts are the major focus of the program. I also have a goal of being able to do 5 pull-ups from dead hang, which means I need accessory work on top of my compound lifts. I'm looking for an intermediate program.

    I found Squat Every Day on bodybuilding.com, but can't find an app for it. Does anyone know of any program that would fit my preferences?

    Look at PH3, it might work.

    Thanks. I'll look into that one.

    ETA: I looked into it, and found it's an advanced workout that suggests you have a Wilkes score of at least 300. My current Wilkes is 287.77 - I'm close! ;) I also cannot find an app. It does have a lot of the features I am looking for, though. I'm not sure I'm quite ready for an advanced program...

    @quiksylver296 I think you would be fine doing PH3 with your Wilks score. I've seen women on Instagram following PH3 and they're only benching 85 lbs or so for the working sets so their Wilks is much lower than your's.

    I'm on week 11 now of my 3rd time through PH3 and I haven't seen strength gains like this since I started lifting following Stronglifts5x5(I tried the Texas Method, many variations of 5/3/1, Smolov and RTS principles in between). Usually with an "advanced" program, you just get a slower rate of progression versus beginner linear progression plans. In 6 months on PH3, I added 80 lbs to my squat 1RM, 50 lbs to my bench 1RM(which hadn't moved in over a year mostly on 5/3/1), and 55 lbs to my deadlift 1RM. I could have added more to my lifts, but I did my 2nd cycle on a cut and dropped 10 lbs in the 13 weeks.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    DeadliftsandDonuts wrote: »
    quiksylver296 wrote: »
    Hornsby wrote: »
    quiksylver296 wrote: »
    I've been working Wendler's 5/3/1 since June 8th. Prior to that, I was working Stronglifts from November to June. I've tried to give Wendler's a serious chance, but I am really missing squatting at every session. I prefer programs that have a phone app so I can track my progress at the gym. I also prefer that the compound lifts are the major focus of the program. I also have a goal of being able to do 5 pull-ups from dead hang, which means I need accessory work on top of my compound lifts. I'm looking for an intermediate program.

    I found Squat Every Day on bodybuilding.com, but can't find an app for it. Does anyone know of any program that would fit my preferences?

    Look at PH3, it might work.

    Thanks. I'll look into that one.

    ETA: I looked into it, and found it's an advanced workout that suggests you have a Wilkes score of at least 300. My current Wilkes is 287.77 - I'm close! ;) I also cannot find an app. It does have a lot of the features I am looking for, though. I'm not sure I'm quite ready for an advanced program...

    @quiksylver296 I think you would be fine doing PH3 with your Wilks score. I've seen women on Instagram following PH3 and they're only benching 85 lbs or so for the working sets so their Wilks is much lower than your's.

    I'm on week 11 now of my 3rd time through PH3 and I haven't seen strength gains like this since I started lifting following Stronglifts5x5(I tried the Texas Method, many variations of 5/3/1, Smolov and RTS principles in between). Usually with an "advanced" program, you just get a slower rate of progression versus beginner linear progression plans. In 6 months on PH3, I added 80 lbs to my squat 1RM, 50 lbs to my bench 1RM(which hadn't moved in over a year mostly on 5/3/1), and 55 lbs to my deadlift 1RM. I could have added more to my lifts, but I did my 2nd cycle on a cut and dropped 10 lbs in the 13 weeks.

    @DeadliftsandDonuts Awesome! Thanks! Did you find an app for PH3 somewhere?
  • DeadliftsandDonuts
    DeadliftsandDonuts Posts: 178 Member
    quiksylver296 wrote: »
    DeadliftsandDonuts wrote: »
    quiksylver296 wrote: »
    Hornsby wrote: »
    quiksylver296 wrote: »
    I've been working Wendler's 5/3/1 since June 8th. Prior to that, I was working Stronglifts from November to June. I've tried to give Wendler's a serious chance, but I am really missing squatting at every session. I prefer programs that have a phone app so I can track my progress at the gym. I also prefer that the compound lifts are the major focus of the program. I also have a goal of being able to do 5 pull-ups from dead hang, which means I need accessory work on top of my compound lifts. I'm looking for an intermediate program.

    I found Squat Every Day on bodybuilding.com, but can't find an app for it. Does anyone know of any program that would fit my preferences?

    Look at PH3, it might work.

    Thanks. I'll look into that one.

    ETA: I looked into it, and found it's an advanced workout that suggests you have a Wilkes score of at least 300. My current Wilkes is 287.77 - I'm close! ;) I also cannot find an app. It does have a lot of the features I am looking for, though. I'm not sure I'm quite ready for an advanced program...

    @quiksylver296 I think you would be fine doing PH3 with your Wilks score. I've seen women on Instagram following PH3 and they're only benching 85 lbs or so for the working sets so their Wilks is much lower than your's.

    I'm on week 11 now of my 3rd time through PH3 and I haven't seen strength gains like this since I started lifting following Stronglifts5x5(I tried the Texas Method, many variations of 5/3/1, Smolov and RTS principles in between). Usually with an "advanced" program, you just get a slower rate of progression versus beginner linear progression plans. In 6 months on PH3, I added 80 lbs to my squat 1RM, 50 lbs to my bench 1RM(which hadn't moved in over a year mostly on 5/3/1), and 55 lbs to my deadlift 1RM. I could have added more to my lifts, but I did my 2nd cycle on a cut and dropped 10 lbs in the 13 weeks.

    @DeadliftsandDonuts Awesome! Thanks! Did you find an app for PH3 somewhere?

    Unfortunately no, I just made a spreadsheet for the program that I print out and take to the gym with me.
  • grapaj
    grapaj Posts: 136 Member
    edited August 2016
    psulemon wrote: »
    So for power DL and Squat, what are you actually doing? I typically was doing 5 reps x 4 sets When I plateau'd, I would change to 3x4 or even 3x3. Usually, that got me over the hump, but eventually, I had to switch programs.

    I'm doing 4x5 or 4 on DL, 4x5 on squat and 4x5 on bench. Changing it up for my next round sound like a good plan (DUH to me for not considering that).

    I do have a bit of a fear about increasing my bench and failing as I don't have a spotter but I need to get over this.

    Thx
  • windycity_ali
    windycity_ali Posts: 3 Member
    Bunp
  • pbryd
    pbryd Posts: 364 Member
    grapaj wrote: »
    I do have a bit of a fear about increasing my bench and failing as I don't have a spotter but I need to get over this.

    If you're using a barbell with no spotters or catchers, the best advice i've seen is, not to put collars on. That way, should the worst happen, you can tilt the barbell and the weights will slide off.

    It's not ideal but it could save you.

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