Which lifting program is the best for you?

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Replies

  • hardyd85
    hardyd85 Posts: 21 Member
    531 is an amazing routine. I have ran the boring but big template twice and now I'm trying the bodybuilder template.
  • Fallfrenzy
    Fallfrenzy Posts: 118 Member
    Bumping for future reference. Great information to have.
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    Does anyone have thoughts on Strong Curves?
  • Italiana_xx79
    Italiana_xx79 Posts: 594 Member
    I am just confused on where to start, lol! I did SL 5x5 for about 7 months and did get results but then it seemed that my body got used to the same 3 movements over and over again and I was stalling out on the weight. I am looking for something that has muscle confusion or at least a little bit of a mix up. I just finished 8 weeks of Les Mills GRIT and the muscle confusion gave me great results but they are not offering anymore classes at the moment and now I need to find another program to do. They do offer Body pump at my gym so I was thinking about doing that 2 days a week and then some other sort of strength/lifting program 2 other days of the week. I still have fat that I need to lose so I am eating at a deficit also. Just need to find another program now and I feel a little lost.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    And there are more than 3 lifts in SL...did muscle "confusion" increase your lifts?
  • sofchak
    sofchak Posts: 862 Member
    Bumping - this post should really get a sticky for first page access.... lots of great info.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    sofchak wrote: »
    Bumping - this post should really get a sticky for first page access.... lots of great info.

    It is stickied in the most helpful post link at the top of the forum.
  • Lipsmahoney
    Lipsmahoney Posts: 512 Member
    Glad I was directed here. Can't wait to read through the first post :)
  • heavensshadow
    heavensshadow Posts: 264 Member
    Bumping for reference! Thanks!
  • vharding7
    vharding7 Posts: 48 Member
    Not sure if this has been mentioned yet, but I'm really enjoying Greyskull LP. Fairly quick workout and I've been increasing weight faster than I have with other weightlifting programs that I've tried.
  • heybales
    heybales Posts: 18,842 Member
    Great review of the programs too, mentioning many of these. May have been mentioned on the many pages by now, but perhaps useful in the OP.

    http://www.powerliftingtowin.com/powerlifting-programs/

  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    edited June 2017
    heybales wrote: »
    Great review of the programs too, mentioning many of these. May have been mentioned on the many pages by now, but perhaps useful in the OP.

    http://www.powerliftingtowin.com/powerlifting-programs/

    I really like how his reviews are very PL specific, and are more up to date. A lot of the older programs completely neglected autoregulation, as it wasn't really considered a mainstream thing to think about, until the past few years.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    heybales wrote: »
    Great review of the programs too, mentioning many of these. May have been mentioned on the many pages by now, but perhaps useful in the OP.

    http://www.powerliftingtowin.com/powerlifting-programs/

    Thanks. Added to the OP.
  • captainfantastic94
    captainfantastic94 Posts: 1,745 Member
    This is exactly why i came to bodybuilding today, thank you, kind mod
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    There's a pair of beginner DB-focused programs you could add from reddit's /r/fitness

    https://www.reddit.com/r/Fitness/comments/zc0uy/a_beginner_dumbbell_program_the_dumbbell_stopgap/
    https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/
  • leanerstrongerhealthier
    leanerstrongerhealthier Posts: 92 Member
    Exactly what I am looking for!
  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
    I'm using this DB routine https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    I'm going to do it for the rest of this month and in August I'm switching to strong lifts 5x5.
  • pigheaded
    pigheaded Posts: 3,083 Member
    I use to do body beast. Than tried 5x5 when I got my rack. I got bored and moved to: https://www.muscleandstrength.com/workouts/shauns-4-day-progressive-overload-split.html#.WT_JjJ2Jrgk.email

    Been doing it for a month and really enjoy it and feel I'm gaining a lot from it.
  • caseydimples
    caseydimples Posts: 173 Member
    Bump
  • Daisies4Days
    Daisies4Days Posts: 76 Member
    Thank you for all the great references to dumbbell only programs for beginners. So inspired by you amazing ladies!
  • jessiefrancine
    jessiefrancine Posts: 271 Member
    Has anyone run one of the four day splits as a three day program? By that I mean you still cycle through all of the four workouts in order, you just do three sessions each week (so first week is workouts 1, 2, 3 then second week is workouts 4, 1,2 and so on). I'm wondering how much progress I would lose if I gave it a go. I've been doing Stronglifts for over a year now and the three day routine works great for my life, but I'm starting to plateau (and honestly, I'm getting quite fatigued from squatting heavy every workout - starting to dread lifting days). I'm looking for something intermediate level with some more variety - dumbbells, machines, etc - in addition to barbell work, but it looks like most of the programs that meet this criteria are laid out as four day programs.

    I looked through the list here, and these seem like good contenders:
    • Wendler 5/3/1
    • A Workout Routine
    • PHUL
    • 3 Day Power Muscle Burn Split (obviously this is already three days)

    Would love to hear your thoughts if you have given this a try or if there are any other workouts on the list that might be a good fit for this modification that I might have missed.. Thanks!
  • VeronicaA76
    VeronicaA76 Posts: 1,116 Member
    None of the above. I just listen to and do what my trainer tells me to do, no matter how sadistic or insane I think he may be at times. I am slowly getting to where I want to be, so it's working. And there is constant adjustments based on my feedback.
  • TR0berts
    TR0berts Posts: 7,739 Member
    jessiefrancine wrote: »
    Has anyone run one of the four day splits as a three day program? By that I mean you still cycle through all of the four workouts in order, you just do three sessions each week (so first week is workouts 1, 2, 3 then second week is workouts 4, 1,2 and so on). I'm wondering how much progress I would lose if I gave it a go. I've been doing Stronglifts for over a year now and the three day routine works great for my life, but I'm starting to plateau (and honestly, I'm getting quite fatigued from squatting heavy every workout - starting to dread lifting days). I'm looking for something intermediate level with some more variety - dumbbells, machines, etc - in addition to barbell work, but it looks like most of the programs that meet this criteria are laid out as four day programs.

    I looked through the list here, and these seem like good contenders:
    • Wendler 5/3/1
    • A Workout Routine
    • PHUL
    • 3 Day Power Muscle Burn Split (obviously this is already three days)

    Would love to hear your thoughts if you have given this a try or if there are any other workouts on the list that might be a good fit for this modification that I might have missed.. Thanks!



    Not sure about PHUL, but I'd imagine it would work just fine.

    AWR (via website) and 5/3/1 (in Beyond 5/3/1, as well as original book) both have templates for training 3x per week.
  • BeccaLoves2lift
    BeccaLoves2lift Posts: 375 Member
    jessiefrancine wrote: »
    Has anyone run one of the four day splits as a three day program? By that I mean you still cycle through all of the four workouts in order, you just do three sessions each week (so first week is workouts 1, 2, 3 then second week is workouts 4, 1,2 and so on). I'm wondering how much progress I would lose if I gave it a go. I've been doing Stronglifts for over a year now and the three day routine works great for my life, but I'm starting to plateau (and honestly, I'm getting quite fatigued from squatting heavy every workout - starting to dread lifting days). I'm looking for something intermediate level with some more variety - dumbbells, machines, etc - in addition to barbell work, but it looks like most of the programs that meet this criteria are laid out as four day programs.

    I looked through the list here, and these seem like good contenders:
    • Wendler 5/3/1
    • A Workout Routine
    • PHUL
    • 3 Day Power Muscle Burn Split (obviously this is already three days)

    Would love to hear your thoughts if you have given this a try or if there are any other workouts on the list that might be a good fit for this modification that I might have missed.. Thanks!

    This article explains how to do a three day split. http://www.fitmole.org/upper-lower-split/
  • johnmurrayus1
    johnmurrayus1 Posts: 8 Member
    German Volume training , GVT
    B)
  • Unknown
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  • pbryd
    pbryd Posts: 364 Member
    MrsBeccaM5 wrote: »

    This article explains how to do a three day split. http://www.fitmole.org/upper-lower-split/

    A good source for advice, thanks for that.

  • VintageFeline
    VintageFeline Posts: 6,771 Member
    VeronicaA76 wrote: »
    None of the above. I just listen to and do what my trainer tells me to do, no matter how sadistic or insane I think he may be at times. I am slowly getting to where I want to be, so it's working. And there is constant adjustments based on my feedback.

    So no structure to speak of?
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    VintageFeline wrote: »
    VeronicaA76 wrote: »
    None of the above. I just listen to and do what my trainer tells me to do, no matter how sadistic or insane I think he may be at times. I am slowly getting to where I want to be, so it's working. And there is constant adjustments based on my feedback.

    So no structure to speak of?

    If the coach is competent and ever present, predefined structure isn't needed. We see this a lot with stuff like Sheiko's beginner routines. The progression in those is basically autoregulated by an outside source (the coach) based on form maintenance, bar speed, etc.

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