Which lifting program is the best for you?
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Gallowmere1984 wrote: »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.
Bolded the most important part.
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Currently in my 3rd week of Layne Norton's workout builder. Program is the intermediate bodybuilder program. Bikini and powerlifting programs available as well. Loving the program and accessories options. Well worth the money. I don't feel overworked at all. Switched from 3 full body workouts to a 5 day split using the main compound lifts plus accessories. There is an option for dumbbells as your main lifts as well.
https://www.biolayne.com/members/workout-builder/0 -
Given my newfound obsession with Strongman competitions, I'm going to be giving Chad Wesley Smith's Juggernaut Training Method 2.0 a run for about a year. It basically employs a slightly convoluted hypertrophy-intensification-realization style of periodization.
The progression system reminiscent of 5/3/1. However, instead of using Wendler's static +5/10 lbs. per cycle, your increases are based upon amrap performance. It also offers an interesting 6 day per week training variation, but for now I'll stick to the standard 4x/week (bench, deadlift, ohp, squat) format, as I'm using other days for SM specific stuff and/or GPP.
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Just found what looks to be a pretty good intermediate program, with Kizen's Infinite Off-Season. There's a few other free programs which look at least decent, but the Off-Season one looks particularly good, IMO.
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Just found what looks to be a pretty good intermediate program, with Kizen's Infinite Off-Season. There's a few other free programs which look at least decent, but the Off-Season one looks particularly good, IMO.
I think I've looked at their site but I wasn't a fan of having to make an account just to see what the programming was about. I've heard good things though!0 -
not_a_runner wrote: »Just found what looks to be a pretty good intermediate program, with Kizen's Infinite Off-Season. There's a few other free programs which look at least decent, but the Off-Season one looks particularly good, IMO.
I think I've looked at their site but I wasn't a fan of having to make an account just to see what the programming was about. I've heard good things though!
True, but I have an email account that I use almost entirely for signing up for things like this, where I'll probably just delete whatever gets sent my way. And I tend to like Omar, so sure.1 -
not_a_runner wrote: »Just found what looks to be a pretty good intermediate program, with Kizen's Infinite Off-Season. There's a few other free programs which look at least decent, but the Off-Season one looks particularly good, IMO.
I think I've looked at their site but I wasn't a fan of having to make an account just to see what the programming was about. I've heard good things though!
True, but I have an email account that I use almost entirely for signing up for things like this, where I'll probably just delete whatever gets sent my way. And I tend to like Omar, so sure.
Silent Mike seems pretty great too, I'm just not ready for that level of commitment I guess lol
ETA Maybe I'll check it out later, I am in the market to start a new program any day now.0 -
Can't wait to read!0
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bump - great info that I need to look at in the future! Thanks for posting!
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New York Strong Program0
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If you are a beginner and you belong to a gym with an Express Circuit (like a group of machines you hit as a group in 30 minutes) I really recommend that. I've been doing it for about 6 months. I've lost 30 pounds and my arms have some awesome definition. I add a few extra machines for leg/butt/thigh work, but it's easy, fast and effective.2
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I personally LOVE LOVE LOVE Bodybuilding.com - the Lee Labrada's LeanBody 12-Week Daily Trainer Program. No Supersets which I dig cause sometimes you just cant. I had HUGE success on this plan, never spend more than an hour in the gym. Its awesome.1
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middlehaitch wrote: »
Have a look at the All Pro programme if you don't like 5x5. It is a rep progression (8-12) rather than weight progression. One increases the weights every 5 weeks rather than every session, but increases reps every week. With your limited equipment you may find this satisfactory.
Because you increase reps you 1RM is increasing weekly so you are constantly progressing.
Thank you @middlehaitch!1 -
I guess I am in a tiny minority just doing regular "bro splits" and changing things up (exercises or bodypart split or intensity vs volume) whenever I hit a plateau, or have an injury to work around, or just 'cause I am bored.
I try to have one of "the big three" as my first exercises of each workout, but will sometimes just go in and do bis, tris, and shoulders on a day that I hadn't intended to hit the gym... Or the opposite today when I went biking instead of the gym because I hit chest REALLY hard yesterday and felt like it was probably best to take an "active recovery" day. (plus the weather was beautiful!)0 -
bump0
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Program preference as it relates to your goal is important consideration. My goal is gaining and I do a (bro?) Push, Pull, Legs split, pushing & pulling twice a week, legs once. I like the volume hitting upper body parts twice a week.0
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For anyone on the fence, I've had good results with Wendler 5/3/1 Boring But Big, on a longer (6-week) deload cycle. I originally picked it because I found SL5x5 a bit squat-heavy and I wanted to get in more deadlift volume, which I much prefer.1
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Thank you0
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bump!0
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I like Steve Shaw's rep goal system, found in the ebook Massive Iron https://www.tigerfitness.com/massive-iron-e-book1
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brendanwhite84 wrote: »For anyone on the fence, I've had good results with Wendler 5/3/1 Boring But Big, on a longer (6-week) deload cycle. I originally picked it because I found SL5x5 a bit squat-heavy and I wanted to get in more deadlift volume, which I much prefer.
Yeah, I'm not a fan of the 50 to 5 rep ratio of squats vs deadlifts. So I just do 5 sets instead of 1, though I wish that was an override option on the app to support the tracking and with the automatic rest interval timer.0 -
Hey, I am doing the Strong Lifts 5x5 program. I, too, find the lack of Dead Lifts to be a problem. I, too, do three or five sets of Dead Lifts. The app works pretty well. I *believe* that you can edit the app to reflect this change. I have not yet done that but will likely tomorrow.0
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Squats can load the erectors once they're heavy enough which would wipe you out for deads for the most part, which is why it's designed that way, but at lighter loads, you can always increase sets. Or just start with a heavier weight if you feel your form is on point for deads.0
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Squats can load the erectors once they're heavy enough which would wipe you out for deads for the most part, which is why it's designed that way, but at lighter loads, you can always increase sets. Or just start with a heavier weight if you feel your form is on point for deads.
To add, alternatively every 4th week you can switch DL and squats. Or reverse the program and DL more than squat or even cycle it. That is how PHAT can be designed. My buddy and i wanted a more DL centric program, so i added mpre heavy DL and incorpated Squats as an accessory and as my speed work. Once we are both accumulated to the volume and not seeing as much progress, i plan om incorporating heavy squat.1 -
Thanks, guys! I know that there are issues with this program. I am just going to go with it. And make the changes when it seems appropriate. I do like the idea of swapping DL and Squats. And I am doing squats after the other two lifts....squats will eventually get heavy (like in the next two weeks) and will take some juice outta me. DLs take some juice outta me. Even the 175lbs DL.1
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For SL5x5 I just made the warmup on DL a lot more, and started with 9 reps working weight until the weight increases forced it down to 5. Then moved on to my preferred routine.
But warmup started with 45 @ 10 reps, then 50 lbs more @ 9 reps, 50 more at 8, ect, until within 50 of working weight, then the working weight back up to 9 reps when it was possible.
That led to a lot of sets with brief rests for adding plates, but started getting nice and heavier, making the working weight more interesting.
I liked that method too @psuLemon mentions of swapping for a week, like when the squats needed a break for slower advancement, but room on DL for more.0 -
Awesome - that is why I stick around (well, and I like helping people). I have modified my SL 5x5 program a little bit (doing 4x a week instead of the prescribed 3x a week) and am really going to take @psuLemon's suggestion and swap out DLs for Squats one week. Great idea. I was trying sooooo dang hard to follow a program as built. I knew that would not happen....but I am really trying. Now, once I get to the next level - MadCow - that I will see how I can modify. That I will likely do the 3x a week but will likely do the swap out for one week.......
I am going to get to interesting weights likely next week.....well, for me interesting weights.0 -
CWShultz27105 wrote: »Awesome - that is why I stick around (well, and I like helping people). I have modified my SL 5x5 program a little bit (doing 4x a week instead of the prescribed 3x a week) and am really going to take @psuLemon's suggestion and swap out DLs for Squats one week. Great idea. I was trying sooooo dang hard to follow a program as built. I knew that would not happen....but I am really trying. Now, once I get to the next level - MadCow - that I will see how I can modify. That I will likely do the 3x a week but will likely do the swap out for one week.......
I am going to get to interesting weights likely next week.....well, for me interesting weights.
At 4x a week, you end up with lifts on consecutive days every 7 days. Do you find that there is a difference in how much you can lift or number of reps between the times you don't have rest and the times you do?0 -
@richardgavel - I am really new to this Strong Lifts 5x5 program - just completed Week 2. So, that means that the weights are really low still (for me). At this point, there has not been any issue with waiting just 90 seconds between sets (for all five lifts).
I have been training for a long time - but have never started, yet alone finished a set program - and am doing this program for the experience. I will likely move on to MadCows at the appropriate time and then on to another program (strongly considering Johnny Candito's). Mostly, my focus here is simply running through a few "popular" programs.
I am doing SL 5x5 on Tuesdays, Thursdays, Saturdays and Sundays - so, yes, there are two days in a row now. Like I have stated, up to this point, the weights have been really low (for me) so doing them with the 90 second rest in between sets has not been a problem. I will do this week and do not anticipate any issues (based on weight on the bar) and will then do - God willing - the following week, at which time the weight on the bar (mostly for squats only) will start to get a little bit more interesting. But, interesting in the fact that I missed three months (yes, MONTHS, not weeks) of training due to a cyst issue. Honestly, I do not foresee any challenges until the following week.....but that remains to be seen.
I am considering playing with the programming a little bit (see the post to which you asked your question) just to get a little more Dead Lift activity in. Dead Lifts are my favorite and I perform well with them.
Are you interested in playing with this program as well? As a general program for beginners, I like it (with some reservations).1 -
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