Which lifting program is the best for you?
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We've been lifting for about a year and a half. I chose it was on the list here and because it seems doable for us. I've been considering trying a structured program for a while now, but we've gotten comfortable with our routine. This program has a good number of lifts we already do and some new ones, so we're comfortable trying it. Any insight is much appreciated though, as I definitely don't have experience with programming.2
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*chose it because0
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distinctlybeautiful wrote: »We've been lifting for about a year and a half. I chose it was on the list here and because it seems doable for us. I've been considering trying a structured program for a while now, but we've gotten comfortable with our routine. This program has a good number of lifts we already do and some new ones, so we're comfortable trying it. Any insight is much appreciated though, as I definitely don't have experience with programming.
Did you follow a progressive overload program before or just random stuff for a year? How about your husband?0 -
Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.0
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distinctlybeautiful wrote: »Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.
Typically i would suggest a program that has more focus with your core lifts (e.g., stronglift) as it would provide a great foundation for other future programs. If you are looking to cut weight and might not be able to do a 5 day, then either PHUL or Wendler could be a good choice. Alternatively, there are programs like Bigger, Leaner, Stronger which have 3, 4 and 5 day variations that could be worth looking into.0 -
distinctlybeautiful wrote: »Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.
3 or 6 workouts per week?
I'm curious how many days and/or hours you want to lift.
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distinctlybeautiful wrote: »Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.
Typically i would suggest a program that has more focus with your core lifts (e.g., stronglift) as it would provide a great foundation for other future programs. If you are looking to cut weight and might not be able to do a 5 day, then either PHUL or Wendler could be a good choice. Alternatively, there are programs like Bigger, Leaner, Stronger which have 3, 4 and 5 day variations that could be worth looking into.
Thanks for the advice!_benjammin wrote: »distinctlybeautiful wrote: »Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.
3 or 6 workouts per week?
I'm curious how many days and/or hours you want to lift.
At my most consistent I was lifting between 5 and 6 days a week, and I'd like to get back to that. I felt really good when I was doing it.1 -
distinctlybeautiful wrote: »distinctlybeautiful wrote: »Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.
Typically i would suggest a program that has more focus with your core lifts (e.g., stronglift) as it would provide a great foundation for other future programs. If you are looking to cut weight and might not be able to do a 5 day, then either PHUL or Wendler could be a good choice. Alternatively, there are programs like Bigger, Leaner, Stronger which have 3, 4 and 5 day variations that could be worth looking into.
Thanks for the advice!_benjammin wrote: »distinctlybeautiful wrote: »Progressive overload for both of us.. just a three-day split that we came up with. It's gotten results, but there's been no expertise behind it.
3 or 6 workouts per week?
I'm curious how many days and/or hours you want to lift.
At my most consistent I was lifting between 5 and 6 days a week, and I'd like to get back to that. I felt really good when I was doing it.
TBH, very few people would benefit from that many lifting days, especially as a relative new lifter. Its one reason so many beginner programs are 3 day full body routines.3 -
Those are some really great programs! I suggest for beginners they keep it simple! Stick to the basics and master those. You shouldn't try to curl a 20kg dumbell if you haven't curled 10kg before. Here is a site i found helpful with heaps of awesome guidelines for beginners idealtestosterone.com/easy-workout-plan-for-home-gym/ Hope it helps some of you! let me know if it does!1
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Thinking of trying the http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Only problem is I don't have a bench. I have dumbells and resistant bands. Any issue just using the floor for the bench press and bands for the pull ups? And can a deadlift be done with dumbells?0 -
Tacklewasher wrote: »Thinking of trying the http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Only problem is I don't have a bench. I have dumbells and resistant bands. Any issue just using the floor for the bench press and bands for the pull ups? And can a deadlift be done with dumbells?
The issue with floor chest press if you can't get the full range of motion. It will still be better than nothing but considering a bench, a reinforced stability ball or a step (you see these in step arobics) is an option too.
For deadlift, there are multiple variations that can be done with dumbbells. The bigger issue at some point is going to be grip strength and the ability to lift more. But you can definitely start with DBDL.2 -
Tacklewasher wrote: »Thinking of trying the http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Only problem is I don't have a bench. I have dumbells and resistant bands. Any issue just using the floor for the bench press and bands for the pull ups? And can a deadlift be done with dumbells?
The issue with floor chest press if you can't get the full range of motion. It will still be better than nothing but considering a bench, a reinforced stability ball or a step (you see these in step arobics) is an option too.
For deadlift, there are multiple variations that can be done with dumbbells. The bigger issue at some point is going to be grip strength and the ability to lift more. But you can definitely start with DBDL.
Thanks. I got a step for Christmas, so I can try that.1 -
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Just find a veteran power lifter to help you. Being bombarded by all those Internet programs is confusing to a beginner. Old school guy preferably, not an Internet lifter.1
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Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.2
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trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.1 -
trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................2 -
trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
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I also tried the Upper/Lower routine from aworkoutroutine.com , I highly recommend it.
I'm just starting that myself, albeit with a lighter weight than I want to.
I've been forced to acknowledge certain limitations lol, but where there's a will there's a way, and I've come too far to stop now.3 -
trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
It's possible, especially since you are young. At the very least, you are getting stronger due to CNS adaptations.
Now the bigger question is, how mad are you for running a bro-split for so long
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trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
It's possible, especially since you are young. At the very least, you are getting stronger due to CNS adaptations.
Now the bigger question is, how mad are you for running a bro-split for so long
It served me well for a few years. Let's see what the next 12 weeks bring0 -
This thread is so helpful with lots of great information. Thanks OP!0
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amy4selflove wrote: »This thread is so helpful with lots of great information. Thanks OP!
Thank you. If you have any questions, please free to post or friend me.2 -
trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
It's possible, especially since you are young. At the very least, you are getting stronger due to CNS adaptations.
Now the bigger question is, how mad are you for running a bro-split for so long
I have a really newb question. Exactly what is a "Bro-split?" I see bro this and bro that everywhere lol and my 1970s formatted cranium doesn't get it.0 -
trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
It's possible, especially since you are young. At the very least, you are getting stronger due to CNS adaptations.
Now the bigger question is, how mad are you for running a bro-split for so long
I have a really newb question. Exactly what is a "Bro-split?" I see bro this and bro that everywhere lol and my 1970s formatted cranium doesn't get it.
Bro Split = body part split
Example:
Mon: Arms
Tues: Legs
Wed: chest
Thu: back
Fri: shoulders+abs0 -
Thanks SideSteel
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trigden1991 wrote: »trigden1991 wrote: »Just to say that after the advice given last month, I have implemented a PPLUL programme and am really enjoying it. Hitting muscle groups twice a week after years of "bro splits" is proving to work for my body.
That is awesome to hear.
I don't want to say it but it would seem I am building muscle in a deficit................
It's possible, especially since you are young. At the very least, you are getting stronger due to CNS adaptations.
Now the bigger question is, how mad are you for running a bro-split for so long
I have a really newb question. Exactly what is a "Bro-split?" I see bro this and bro that everywhere lol and my 1970s formatted cranium doesn't get it.
Bro splits are typically low frequency lifting peograms that target muscle groups once per week. I suspect they were made possible because many body builders would follow it. But many of them are using drugs.0
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