Which lifting program is the best for you?

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.

Follow up question, @Hornsby. I go to the gym while my son is at football or boxing practice, so I have a bit of time constraint. How long does it take to get through a session of PH3?

Hornsby wrote: »

The days where you only squat, bench and dead take no time at all - 30 min or less really. The hypertrophic days take a while though cause there is a lot but it's not too bad with only 45 second rests. Hard for me to judge as I add a coupe exercises in that I enjoy. Usually less than an 1.5 hours. I started this plan to decrease the amount I was lifting as I have some other stuff that needs more time dedicated to it so for me it feels pretty fast.

Practice is 2 hours on both, so I should be good. Thanks!

sculli123 wrote: »

No mention of conjugate or Westside? Or even WSFSB?

WSFSB III:
https://www.defrancostraining.com/westside-for-skinny-*kitten*-part3/

Westside for Fat *kitten* (I'm currently doing something similar)
https://www.t-nation.com/training/westside-for-fat-*kitten*

Simple version of Westside for novice
http://www.elitefts.com/education/16-week-conjugate-periodization-program-for-novice-powerlifters/

Fixed second link.

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I've been doing Erin Stern's Elite Body Training on BodyBuilding.com. It's a four week plan (I'll probably bump it up to 8 weeks) of weightlifting. It comprises mostly of supersets, with core work 3 days a week, and 2 days of cardio (HIIT or sprint variations). It focuses on shoulders twice in a week, and I'm already seeing a huge difference in my shoulders (I'm in the middle of week 3 right now) and their definition. My only thing about the program, is that the stock pictures provided by Bodybuilding don't necessarily match up with what Erin does in her routine, so you do have to watch the videos she provides to make sure you're doing the routine correctly.

I'd say this is for someone who has been in-between beginner and moderate weightlifting, because there are a couple of powerlifting moves in here (push jerks), but she does provide you examples of other moves to do if you aren't comfortable with that form yet.

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Caporegiem wrote: »

I currently run PHAT. I liked the 4 days with it vs 5 with PHUL so I can get a few days of boxing in each week and still have a rest day.

Do you mean the other way around? PHUL is 4 days

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Bump.

psulemon wrote: »

jdhcm2006 wrote: »

Can Strong Curves be done only 2 days a week? With my schedule right now the only times I have open are 2 days a week.

Sorry i missed this. I would say two solid sessions would be better than nothing. It may not be optimal but if that is a sacrific you are willing to live with, then i would do it. Just stay in the order laid out.

Thank you. Here's another question: is it okay to do double strength workouts in the same day? I could in theory wake up and make it to the gym to make up for the other days missed. My concern is that I do pole and aerial at night which are both forms of body weight strength training. Is that okay? Or would it be overkill?

I'm sure you don't need all of this info, but I'm going to type it anyway: I've already committed to dropping spin on Mon & Thurs and replacing it with SC. Pole & aerial are Tues & Wed. Fri & Sat is either pole or I work that evening, but if I'm off both Fri & Sat I know I can do pole on one and SC on the other. My evening work schedule changes monthly, so I can't always guarantee a workout on Fri or Sat. And Sundays are my days that I travel to visit with my grandparents for the day. So I'm just trying to figure out how to fit SC in with everything that I'm already doing.

So there are some weeks where I can commit 3-4 evenings to the program and other weeks where I can only commit 2 evenings. If it's okay to do multiple strength workouts in 1 day, then everything changes and it's just a matter of me going to bed early enough to get up early to make it to the gym and work on time.