Which lifting program is the best for you?
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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?1 -
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.0
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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!0 -
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/0 -
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.0 -
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.
I guess it doesn't like the wording of the link because it's not politically correct enough for MFP??
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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.
I guess it doesn't like the wording of the link because it's not politically correct enough for MFP??
Unfortunately, its a censored word.0 -
[
Unfortunately, its a censored word.
Ya, pretty silly but hopefully people get what I was talking about. WSFSB III is searchable at least. The second one was of a similar name but instead of 'skinny' search for fat. It's not from Defranco but it's on Tnation and is a similar program suited a little more towards fat loss. Both good programs though. I'm currently using a similar kind of method to both of those.
I'll probably switch to PHUL in late fall / early winter unless I sign up to do a powerlifting competition this winter, then I'll have to think about doing something else.0 -
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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.0 -
I am a complete novice and have been doing Tom Venuto's Primer Program for beginners since July 1. I am still using pretty light weights and even only body weight for the split squats. Currently, I plan to just keep working this while I save up enough to purchase the equipment necessary for the StrongLifts program which looks like one that I would like. I'm just hoping that my weight progression and saving are in line with each other so I've got enough cash when I am ready to progress.4
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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.0
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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 days1 -
arditarose wrote: »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
You're right I'm bass ackwards.3 -
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The YOLO program. You max out every day.
I cycle 531.1 -
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Why is this not a sticky yet?5
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Added a few more diet books that come with workout plans: The Lean Muscle Diet and The Muscle for Life programs.4
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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
- Nerd fitness beginner body weight routine
Dumbbell Routines/Beginner routines- M&S full body dumbbell routine
- German Body Comp w/ dumbbells
- Aworkoutroutine beginner training program
- Muscle for Life by Mike Matthews
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
- Bill Star's 5x5
- Lean Muscle Diet by Lou Schuler/Alan Aragon
- Body Beast, by Beachbody
Intermediate Lifting Programs- Power Hypertrophy Upper Lower
- 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
- MadCow
- German Body Comp
Advanced Lifting Programs
Power Lifting
Training Style
Wow! Thanks for putting in the time to create that. I have been lifting for many years and I'm find this information to be an amazing resource.
Cheers!2 -
CoreyColwell wrote: »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
- Nerd fitness beginner body weight routine
Dumbbell Routines/Beginner routines- M&S full body dumbbell routine
- German Body Comp w/ dumbbells
- Aworkoutroutine beginner training program
- Muscle for Life by Mike Matthews
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
- Bill Star's 5x5
- Lean Muscle Diet by Lou Schuler/Alan Aragon
- Body Beast, by Beachbody
Intermediate Lifting Programs- Power Hypertrophy Upper Lower
- 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
- MadCow
- German Body Comp
Advanced Lifting Programs
Power Lifting
Training Style
Wow! Thanks for putting in the time to create that. I have been lifting for many years and I'm find this information to be an amazing resource.
Cheers!
Welcome. If you think of any other programs please let me know and i will add them to the list.0 -
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.0
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I'm thinking of starting PH3 next week. Just not sure I am "advanced" enough.
So this is more for people considering PH3 but below is some good details on it.
https://youtu.be/7JTJyFu1jOc 0 -
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.1 -
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.0 -
amyrebeccah 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.
It's not built that way, but I see no reason why you couldn't, as each workout is a set of compound movements, not a split. There's a couple ways you could do it.
To prescribe for four days a week, Bret recommends a scheme of workouts A, then B, then A, then C. So you could conceivably either go:
Week 1: A, then B
Week 2: A, then C
Week 3: A, then B,
Week 4: A, then C
But I'd probably find that a little awkward, progressing on a certain exercise I'm only doing once every two weeks.
More likely, I'd just cut off the C workout and do A and B each week.
Thank you! I appreciate that explanation. That would work for the weeks I know I can only get in 2 SC workouts.0
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