Which lifting program is the best for you?
Replies
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quiksylver296 wrote: »TresaAswegan wrote: »From what I've seen most people are lucky to squeeze a year out of SL. Nothing wrong with that, usually just gets harder to make gains linearly after a while.
I've thru both SS and SL once and had maxed out in both of them after only 4-5 months, which is not unusual based on the charts published by Rippetoe illustrating the rate of progress from beginner to intermediate among those using his program.
That's true, I don't add weight like I used to every week, maybe every couple months my workweight will change but I meant I follow the 5x5. I absolutely don't add weight often
So, basically you aren't doing SLs as it's written. You're doing squats, bench, dead, OHP, rows and accessory work at whatever weight you feel you can lift. If it's working for ya, go for it! If it's not getting you the results you want, you may want to try one of the intermediate programs listed.
yes, exactly that. I used to be more concerned about adding weight and getting stronger but I really only lift now to maintain my muscle mass so it works!2 -
Keep in mind that not everyone is going to progress at the same pace on SL, depending on their deficit/maintenance/surplus, as well as starting state. I started 6 months ago, eating at maintenance with not very much muscle and consider myself novice in a lot of lifts.0
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I find myself reverting back to the 5x5 program, now i shifted to the 531 program as i'm powerlifting, but days where i want to get volume in i do the 5x50
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I'm also doing 5/3/1 and add in some BBB work with 5x5's. I agree it's a solid rep scheme for getting some volume in. I just wasn't sure how it was possible to follow SL5x5 - as written - for several years. (Even on 5/3/1 I can tell that the end is probably nearing in the next year or so.)
As @quiksylver296 pointed out, using a 5x5 rep scheme isn't the same as following SL5x5 though.1 -
The one that works for me personally. When it doesn't I'll change again.1
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Total body workouts
-High rep
-Time under tension ( slowly lower raise / just short of lockout)
-heavy.
.. probably will go back to 5x5 or something else in a few months0 -
I've been looking for something I can try at home, since a gym membership or purchasing any equipment is out of the question right now, and the "You Are Your Own Gym" book is available at my library. However, I see that the author has also written a book aimed specifically at women called "Body By You".
Many of the things I've read here and elsewhere indicate that women don't need a specific program and there's no reason why we can't work out in the same way as men. So my question is, which book should I read? Has anyone here read both and can comment on the differences?0 -
I've been looking for something I can try at home, since a gym membership or purchasing any equipment is out of the question right now, and the "You Are Your Own Gym" book is available at my library. However, I see that the author has also written a book aimed specifically at women called "Body By You".
Many of the things I've read here and elsewhere indicate that women don't need a specific program and there's no reason why we can't work out in the same way as men. So my question is, which book should I read? Has anyone here read both and can comment on the differences?
We have both books in our house and I can confirm that there is very little difference between the two. I bought the BBY copy for my wife because it was a pain us both trying to use the same book (we had to use different coloured post-its to keep track of where we were).
I can pull together something more detailed if you'd like?0 -
StealthHealth wrote: »We have both books in our house and I can confirm that there is very little difference between the two. I bought the BBY copy for my wife because it was a pain us both trying to use the same book (we had to use different coloured post-its to keep track of where we were).
I can pull together something more detailed if you'd like?
If you wouldn't mind, that would be great - I'd love some more info! I'm a complete beginner and very weedy (poor balance too), so I'd like something that starts out gently and increases slowly so as not to discourage me from continuing.
Thank you!0 -
StealthHealth wrote: »I've been looking for something I can try at home, since a gym membership or purchasing any equipment is out of the question right now, and the "You Are Your Own Gym" book is available at my library. However, I see that the author has also written a book aimed specifically at women called "Body By You".
Many of the things I've read here and elsewhere indicate that women don't need a specific program and there's no reason why we can't work out in the same way as men. So my question is, which book should I read? Has anyone here read both and can comment on the differences?
We have both books in our house and I can confirm that there is very little difference between the two. I bought the BBY copy for my wife because it was a pain us both trying to use the same book (we had to use different coloured post-its to keep track of where we were).
I can pull together something more detailed if you'd like?
Ironically, this is what I am discovering, too, with Bigger Leaner Strong vs Thinner Leaner Stronger. The main difference in those two books are the rep range.0 -
StealthHealth wrote: »We have both books in our house and I can confirm that there is very little difference between the two. I bought the BBY copy for my wife because it was a pain us both trying to use the same book (we had to use different coloured post-its to keep track of where we were).
I can pull together something more detailed if you'd like?
If you wouldn't mind, that would be great - I'd love some more info! I'm a complete beginner and very weedy (poor balance too), so I'd like something that starts out gently and increases slowly so as not to discourage me from continuing.
Thank you!
To avoid clogging up this thread, I created a new one.. http://community.myfitnesspal.com/en/discussion/10528464/you-are-your-own-gym-versus-body-by-you/p1?new=1
with some pics of Table of Contents and some sample pages from each book3 -
Thank you so much, @StealthHealth ! *runs away to read*1
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StealthHealth wrote: »StealthHealth wrote: »We have both books in our house and I can confirm that there is very little difference between the two. I bought the BBY copy for my wife because it was a pain us both trying to use the same book (we had to use different coloured post-its to keep track of where we were).
I can pull together something more detailed if you'd like?
If you wouldn't mind, that would be great - I'd love some more info! I'm a complete beginner and very weedy (poor balance too), so I'd like something that starts out gently and increases slowly so as not to discourage me from continuing.
Thank you!
To avoid clogging up this thread, I created a new one.. http://community.myfitnesspal.com/en/discussion/10528464/you-are-your-own-gym-versus-body-by-you/p1?new=1
with some pics of Table of Contents and some sample pages from each book
@StealthHealth
Thanks for doing that for us!!0 -
you may want to add this site which helps you pick a program based on goals etc http://rohitnair.net/pp/
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Thank you for this! Much appreciated!0
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Just what I was looking for. Thank you!1
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In order of priority: Martial arts (krav maga), Lifting (currently SL5x5), and far third Running (5-10k). Right now my routine is
Monday: AM Lift, PM Krav
Tuesday: Krav
Wednesday: rest
Thursday: Krav
Friday: Lift
Saturday: Run
Sunday: Rest
There's a long list at the beginning of this thread: any recommendations for programs that might be better for lifting only 2x/week? I've lifted on and off for a while, but I still need a beginners program.0 -
In order of priority: Martial arts (krav maga), Lifting (currently SL5x5), and far third Running (5-10k). Right now my routine is
Monday: AM Lift, PM Krav
Tuesday: Krav
Wednesday: rest
Thursday: Krav
Friday: Lift
Saturday: Run
Sunday: Rest
There's a long list at the beginning of this thread: any recommendations for programs that might be better for lifting only 2x/week? I've lifted on and off for a while, but I still need a beginners program.
Since you are only lifting 2x a week, you can take a 3 day full body and either cut out the last day, or you can spread it out over an extended period of time. So workout A, B, C would look like:
Week 1: A, B
Week 2: C, A
Week 3: B, C
etc...1 -
Giving this a bump.3
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Sorry if this has been asked. Are any programs body part specific person day. I mean leg day, arm day.. etc. I've done new rules and got to when the workouts were starting to take almost 2 hours. I could do it because I became bored and not enough variety (full body and a day 1/2 program).0
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