Which lifting program is the best for you?
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These routines are categorized by level, but how do you know if are a beginner, intermediate, or advanced?
I would recommend reading the complete guide to training that is linked at the bottom of the OP. Overall, the level you chose will be largely dependent on your training experience, whether or not you have followed a structured program before, what your goals are and what you are looking to get out of a program.
For example, if you haven't really followed a structured program before and you would like to get strong while cutting, it may be beneficial to start with a beginner program that focuses on the big four (OHP, Chest Press, DL, Squat). This might even apply to someone who has lifted in the passed as well. The main difference between a beginner and an intermediate lifter, is the time spend on a beginner program. For a real beginner, it could be 6 to 12 months (maybe more if volume keeps on increasing) while an intermediate lifter might only follow it for a few months to get strength back to previous levels.
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My trainer closed his studio so I will be working at home with dumbbells and a 5 ft bar (which I've used only a few times). (I go the Y to swim but it's far enough away I cannot go every day to swim and do weights.) I have looked at a few routines and feel frustrated with the rigid rules. One program says you HAVE to do pull ups or lat pull downs. I don't have the equipment to do that and am nowhere close to doing a pull up anyway. Another program says you HAVE to use barbell, no dumbbells allowed. Another program says you HAVE to do exercises in a certain order switching back and forth between machines and free weights. Another one seems to focus on body appearance as the primary goa, like a good butt or whatever. Another says you HAVE to progress by 5 lb every week, even on something like OHP which is not gonna happen for me. So if I can't find a program that fits and all the programs (and people here) say DO NOT vary from the established program AT ALL, it leaves you hanging. I am very confused. My trainer always varied what we did from week to week. I wrote down the last several workouts I had with my trainer and feel maybe I'd be better off just doing those and making my own variations based on that?0
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5x5 says to increase by 5 lbs, but u don't have to. I increase by doing an extra rep or set or until able to progress to the next weight. Nothing is set in stone. There is wiggle room within any program. Just ask where substitutions can be made.3
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@lorrpb so sorry your studio is closing and you are losing your trainer. You seem to have done so well there. Any chance he/she could do on line or from home with you?
As for programmes- I have never been lucky enough to have a trainer so have followed a couple of on line programmes.
I did HasFit which is a very basic beginners- I was as week as a kitten, and upped the weights as I progressed. Never went heavy though.
I also did the Nerdfitness at home. It is bodyweight, and I had to adjust just about every move until I could do them as per the programme. Never did the jumping jacks; decided I liked my knees too much, so did weighted step ups instead.
Once I got those under my belt I felt confidentand strong enough to explore the world of heavy lifting.
I decided the 5x5 style programmes weren't for me. I was training on my own and wasn't comfortable with rapid weight increases.
I did decide the AllPro programme, with a rep increase, 8-12, before a weight increase would probably suit me better.
Off to the gym to test my 1 rep max- ahem, only a 45lbs bar- way too heavy for me, so I sat and worked out how to do the moves with dumb bells and went from there. I also worked out which machines I could use. I had 1RM for both and worked the programme between both. The machines allowed me to move more weight, the dumb bells were good for engaging the abs and smaller stability muscles.
I worked for over 6 months like that until the gym ( rec centre) brought in a lighter bar, at my request, and I could work the programme as written. (Still getting us to it)
Long story short, you have the experience of working with your trainer so you know what a balanced programme is.
You also know your strengths and weaknesses. Those that can be improved on and those you have to work around to avoid further injury.
So find a programme that fits you in the main, and substitute similar muscle engagement moves to suit the equipment you have available. Run it past your ex trainer, or post here, if you want it critiqued.
Do use the routines you have from your trainer- make sure as you progress they are balanced.
I know not a purists view, I do what works for me.
Cheers, h.7 -
Bump1
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Bump!0
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I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?1
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TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.0 -
TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?0 -
TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.0 -
TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.
I did, it shows 290 lol? (Wilks calculator)0 -
TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.
I did, it shows 290 lol? (Wilks calculator)[/quote]
Not bad. So you should stick in an intermediate program like Wendler. I love the program and currently following it.0 -
TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.
I did, it shows 290 lol? (Wilks calculator)
Not bad. So you should stick in an intermediate program like Wendler. I love the program and currently following it. [/quote]TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.
I did, it shows 290 lol? (Wilks calculator)
Not bad. So you should stick in an intermediate program like Wendler. I love the program and currently following it. [/quote]
I was suppose to enter my weight and my best one rm right? lol jsut so i dont get confused and thats what I am planning on. Real thanks OP0 -
TylerShewbatski wrote: »TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.
I did, it shows 290 lol? (Wilks calculator)
Not bad. So you should stick in an intermediate program like Wendler. I love the program and currently following it.TylerShewbatski wrote: »TylerShewbatski wrote: »I have been 2 years in lifting and not new to compounds lifts at all but I was trying to look for strength and power training programme rather than bodybuilding hypertrophy one, can anyone maybe help?
What program where you following for those two years? How many days do you typically lift?
In a general sense, I would first recommend reading the strength training guide to determine which category you will fall in, but I suspect a good intermediate program will be ideal. I would probably recommend looking at Wendler 5-3-1. It's a fairly solid program which focuses on the 4 big lifts (chest press, OHP, DL, Squat) with some accessory lifts (these are higher reps, but designed that way). The primary lifts are in the lower rep range with the except of of the max set. There is PH3 but before you do a program like that, Layne Norton recommends having a wilks score of 350 or higher.
Hi,
I ran a individual split for first 5 months than been running p/p/l ever since and it depends on week on how many days i lift. It varies from 5-6, push/pull/legs/rest/repeat and do you mean 350 score as in 350 pounds on every lift?
Look at Wilks score calculator. Or you can go into the PH3 program --> program details, it has a calculator.
I did, it shows 290 lol? (Wilks calculator)
Not bad. So you should stick in an intermediate program like Wendler. I love the program and currently following it. [/quote]
I was suppose to enter my weight and my best one rm right? lol jsut so i dont get confused and thats what I am planning on. Real thanks OP[/quote]
Yes, enter your bodyweight and use the total of your 1RM squat, bench and deadlift for weight lifted.
I started PH3 just over a year ago with a 385 lb squat, 225 bench and 500 dead. After 2 rounds of the program, my new tested 1RMs were 465 squat, 275 bench and 555 dead. My 3rd round had no progress since I got sick with strep throat and pneumonia. Now I'm in my 4th round and I'll be testing my 1RMs again in 3 weeks.
It's a good program, but can be very taxing squatting and benching 3x a week. I have my first powerlifting meet in January and then I'm planning to take a break from PH3 and switch to 5/3/1 for the slightly lower frequency.0 -
Interested on hearing peoples thoughts on whether training a bodypart once per week is inferior to multiple times per weak, when hypertrophy is the main focus. For example doing a bro-split rather than PPL or similar?0
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trigden1991 wrote: »Interested on hearing peoples thoughts on whether training a bodypart once per week is inferior to multiple times per weak, when hypertrophy is the main focus. For example doing a bro-split rather than PPL or similar?
I believe it's likely to be inferior.
In theory, if you look at the duration of elevated muscle protein synthesis you could make the argument that higher frequency training allows you to upregulate MPS right around the time that it comes back down again, which ends up being 2-3 times/week.0 -
trigden1991 wrote: »Interested on hearing peoples thoughts on whether training a bodypart once per week is inferior to multiple times per weak, when hypertrophy is the main focus. For example doing a bro-split rather than PPL or similar?
I believe it's likely to be inferior.
In theory, if you look at the duration of elevated muscle protein synthesis you could make the argument that higher frequency training allows you to upregulate MPS right around the time that it comes back down again, which ends up being 2-3 times/week.
I can see how this would be beneficial for beginners (un-trained) persons, however for experienced lifters who are at the upper limits of their FFMI is this likely to still be the best approach?
Anecdotally; I feel that without a specific session for muscles/groups, I cannot get enough volume and variety of exercises for stimulate each portion of a muscle group.0 -
trigden1991 wrote: »trigden1991 wrote: »Interested on hearing peoples thoughts on whether training a bodypart once per week is inferior to multiple times per weak, when hypertrophy is the main focus. For example doing a bro-split rather than PPL or similar?
I believe it's likely to be inferior.
In theory, if you look at the duration of elevated muscle protein synthesis you could make the argument that higher frequency training allows you to upregulate MPS right around the time that it comes back down again, which ends up being 2-3 times/week.
I can see how this would be beneficial for beginners (un-trained) persons, however for experienced lifters who are at the upper limits of their FFMI is this likely to still be the best approach?
Anecdotally; I feel that without a specific session for muscles/groups, I cannot get enough volume and variety of exercises for stimulate each portion of a muscle group.
I'm not entirely sure but I would speculate that there's likely some balance of frequency and per-session volume that needs to be met, and I'd just take a guess that even for advanced athletes that frequency is going to be higher than 1/week.
While this is just anecdote, I'd suggest checking out Jeff Nippard's youtube channel and specifically look for his more recent videos on bro-splits along with his interviews of Menno Henselmans on high frequency training. They discuss this exact topic, of trying to meet a certain per-session+per-bodypart volume threshold.
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trigden1991 wrote: »trigden1991 wrote: »Interested on hearing peoples thoughts on whether training a bodypart once per week is inferior to multiple times per weak, when hypertrophy is the main focus. For example doing a bro-split rather than PPL or similar?
I believe it's likely to be inferior.
In theory, if you look at the duration of elevated muscle protein synthesis you could make the argument that higher frequency training allows you to upregulate MPS right around the time that it comes back down again, which ends up being 2-3 times/week.
I can see how this would be beneficial for beginners (un-trained) persons, however for experienced lifters who are at the upper limits of their FFMI is this likely to still be the best approach?
Anecdotally; I feel that without a specific session for muscles/groups, I cannot get enough volume and variety of exercises for stimulate each portion of a muscle group.
I'm not entirely sure but I would speculate that there's likely some balance of frequency and per-session volume that needs to be met, and I'd just take a guess that even for advanced athletes that frequency is going to be higher than 1/week.
While this is just anecdote, I'd suggest checking out Jeff Nippard's youtube channel and specifically look for his more recent videos on bro-splits along with his interviews of Menno Henselmans on high frequency training. They discuss this exact topic, of trying to meet a certain per-session+per-bodypart volume threshold.
Given me some food for thought, thanks. As a further extension to my question; if someone is in a prolonged period of dieting, do you think that training a bodypart 2/3 times a week allows for adequate recovery? I would assume volume and frequency would only need to be lower when one is trying to maintain muscle mass.0 -
trigden1991 wrote: »trigden1991 wrote: »trigden1991 wrote: »Interested on hearing peoples thoughts on whether training a bodypart once per week is inferior to multiple times per weak, when hypertrophy is the main focus. For example doing a bro-split rather than PPL or similar?
I believe it's likely to be inferior.
In theory, if you look at the duration of elevated muscle protein synthesis you could make the argument that higher frequency training allows you to upregulate MPS right around the time that it comes back down again, which ends up being 2-3 times/week.
I can see how this would be beneficial for beginners (un-trained) persons, however for experienced lifters who are at the upper limits of their FFMI is this likely to still be the best approach?
Anecdotally; I feel that without a specific session for muscles/groups, I cannot get enough volume and variety of exercises for stimulate each portion of a muscle group.
I'm not entirely sure but I would speculate that there's likely some balance of frequency and per-session volume that needs to be met, and I'd just take a guess that even for advanced athletes that frequency is going to be higher than 1/week.
While this is just anecdote, I'd suggest checking out Jeff Nippard's youtube channel and specifically look for his more recent videos on bro-splits along with his interviews of Menno Henselmans on high frequency training. They discuss this exact topic, of trying to meet a certain per-session+per-bodypart volume threshold.
Given me some food for thought, thanks. As a further extension to my question; if someone is in a prolonged period of dieting, do you think that training a bodypart 2/3 times a week allows for adequate recovery? I would assume volume and frequency would only need to be lower when one is trying to maintain muscle mass.
Lyle has addressed this (article is here), as does Eric Helms in his Muscle and Strength Pyramids book. The recommendation is to maintain intensity (weight on the bar) while cutting volume/frequency up to 66%.0
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