Skip to content
  • Register
    • We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

    Which lifting program is the best for you?

    1…2021232526…29

    Replies

    • Posts: 7,122 Member
      bbell1985 wrote: »
      show previous quotes

      You're going to be up to 100 lbs + before you know it. You gonna press that over your head?

      This, for me, would be the downside to a squat rack at home. I don't have the ceiling space to do an overhead press. I figure I'd need 10' ceilings.
    • Posts: 31 Member
      edited April 2018
      sgt1372 wrote: »
      show previous quotes

      A squat rack stand (and full rack) is mainly a SAFETY device.

      A squat rack stand would be suitable for lower weights (I'd guess around 250) but should labeled with specific weight rating.

      They make it easier to place the bar on (and get it off) your shoulders but the safety arms on the rack (if positioned properly) prevent the bar from pinning you to the ground and injuring you, if you fail doing a squat.

      If you are going to do bad squats w/a barbell, you should get a pair or join a gym and use the rack there for your own safety.
      bbell1985 wrote: »
      show previous quotes

      You're going to be up to 100 lbs + before you know it. You gonna press that over your head?

      Thanks for the advice, looks like I'm going to have to stick with dumbbells for now.
    • Posts: 31 Member
      sardelsa wrote: »
      show previous quotes

      I have barbells and plates, no squat rack or stands. I would love one but I don't have the space for it right now. I don't do heavy back squats as a result. However.. I do deadlifts, hip thrusts, overhead press, rows, I also do Zercher squats (I deadlift the weight up then scoop it under my arms and squat). This may not work for everyone and their goals obviously, but it has worked very well for me.

      Do you follow a program or are you just doing your own thing?
    • Posts: 9,812 Member
      GirlVersusFat wrote: »
      show previous quotes

      Do you follow a program or are you just doing your own thing?

      I follow a program similar to Strong Curves. Very easy to modify for people who don't have access to all the equipment.
    • Posts: 154 Member
      I don't know if this is correct place to ask this ...Does anyone know if there is a proven program that works legs with glutes focus 3x a week and upper body 2x a week ? I've been lifting for a year now on my own and writing my own program. (Based on a free training session with PT when I joined gym ((which I realize now is a bro split))and IG and YouTube and a couple books I read.) From browsing the list here it looks like program I currently do is a mixture from Brett Conteas (3xa week) and and "bro" split days for back, bicep day, and a shoulder, chest, triceps day. Squat 160lb, DL 205lb, bench 95lb (on a good day) four unassisted pull ups, three chin ups, hip thrust 360. 5'8" 143lbs. Thanks. Goal: keep building strength and curves, but not hurt myself, and not get huge arms.
    • Posts: 1,285 Member
      @flowerhorsey this is exactly what I do. I'll post my workout on your wall.
    • Posts: 154 Member
      Davidsdottir wrote: »
      @flowerhorsey this is exactly what I do. I'll post my workout on your wall.

      Thank you :)
    • Posts: 154 Member
      sardelsa wrote: »
      show previous quotes

      Bret Contreras has this posted in this link (https://bretcontreras.com/how-to-design-an-optimal-glute-training-program/ ) if you go to the bodypart split he separates it as follows:

      Day 1: Glutes
      Day 2: Chest/Shoulders/Tris
      Day 3: Quads/Glutes
      Day 4: Back/Rear delts/Bis
      Day 5: Hams/Glutes

      I've used it as a template before and swapped out the exercises

      Thank you :) I will check this out!
    • Posts: 375 Member
      Davidsdottir wrote: »
      @flowerhorsey this is exactly what I do. I'll post my workout on your wall.

      I would love to know the routine as well please.
    • Posts: 38,439 MFP Moderator
      Davidsdottir wrote: »
      @flowerhorsey this is exactly what I do. I'll post my workout on your wall.

      Feel free to post it. Maybe ill post mine too.
    • Posts: 1,285 Member
      psuLemon wrote: »
      show previous quotes

      Feel free to post it. Maybe ill post mine too.

      Okay, here goes. I do Wendler's 531 for the primary lifts and then have higher, more hypertrophy-targeted ranges for the supplementary lifts.

      Mon: Conventional deads, front squats, pull ups, leg extensions, seated rows

      Tue: Bench, DB OHP, flys, upright rows, DB curls, triceps push downs

      Wed: Cleans, abduction, adduction, hip thrusts, sumo deads, leg press, curtsey squats

      Thur: OHP, DB incline bench, reverse flys, DB single arm floor press, BB curls

      Fri: Back squats, BB rows, lunges, lat pulldowns, RDL
    • Posts: 38,439 MFP Moderator
      edited April 2018
      Attached is my workout program if anyone is interested. It's a 4 day PHUL style workout. I "deload" after every 6 week session. My deloads are actually just Bro weeks. A bro week is just going to the gym and doing whatever you want to do. I still maintain some structure to my bro weeks where I will hit each body part evenly (i.e., hams, quads, glutes).

      https://docs.google.com/spreadsheets/d/1X-0SwJt5Vh7QGvLlkp3wdbxfiHIeCCfWJk1gd2vFs7s/edit?usp=sharing

      There is some basic analysis on my file. It adds total volume and compares volume over 6 week periods. Each mesocycle is 18 weeks (3 mini cycles = 1 meso cycle).
    • Posts: 38,439 MFP Moderator
      Davidsdottir wrote: »
      show previous quotes

      Okay, here goes. I do Wendler's 531 for the primary lifts and then have higher, more hypertrophy-targeted ranges for the supplementary lifts.

      Mon: Conventional deads, front squats, pull ups, leg extensions, seated rows

      Tue: Bench, DB OHP, flys, upright rows, DB curls, triceps push downs

      Wed: Cleans, abduction, adduction, hip thrusts, sumo deads, leg press, curtsey squats

      Thur: OHP, DB incline bench, reverse flys, DB single arm floor press, BB curls

      Fri: Back squats, BB rows, lunges, lat pulldowns, RDL

      Nice.
    • Posts: 1,285 Member
      edited April 2018
      psuLemon wrote: »
      show previous quotes

      Nice.

      We're doing a lot of the same lifts, it looks like.
    • Unknown
      Unknown
      This content has been removed.
    • Unknown
      Unknown
      This content has been removed.
    • Posts: 16 Member
      Thank you all .. looking forward to reading the thread!
    • Posts: 430 Member
      My coach writes my programming and my lifts are progressively increasing
    • Posts: 38,439 MFP Moderator
      JerSchmare wrote: »
      I’m doing juggernaut right now. I’m surprised it’s not on the initial list. I really like it.

      It's been added. I never heard of it.
    • Posts: 7,122 Member
      quiksylver296 wrote: »
      show previous quotes

      Oh my gosh! How far I've come in two years!!!

      For all the flack I give you, you really are pretty impressive. Both in your job and what you've done in the gym.

      God that's two nice things I've said to you today. What the hell is wrong with my snark function.....
    • Posts: 28,439 Member
      edited May 2018
      Tacklewasher wrote: »
      show previous quotes

      For all the flack I give you, you really are pretty impressive. Both in your job and what you've done in the gym.

      God that's two nice things I've said to you today. What the hell is wrong with my snark function.....

      Awwww, HUGS!!! @Tacklewasher
    • Posts: 36 Member
      I know it was mentioned in here before, but should the conjugate method be included as a training style, in the section with DUP?

      I joined a conjugate gym just under a year ago, a few months after suffering a low back injury (L4/L5 herniation for those curious). Under guidance I recovered enough to compete in a state meet recently and put up similar numbers to before my injury despite dieting down ~25 lbs over 6 months.

      I'm not claiming conjugate is the be all end all but it's working for me. For what it's worth I'm a raw, drug free powerlifter. Since a common criticism is that conjugate only works for geared/enhanced lifters.

      If anyone has questions about the method I'd be happy to answer them to the best of my ability.
    • Posts: 2,086 Member
      PowerliftingMom wrote: »
      My coach writes my programming and my lifts are progressively increasing

      Hey, lady! How are you? Been absent for about six months. I am back (we will see for how long! LOL!) How are your lifts progressing? Have you competed lately? Have plans for that in the near future?
    • Posts: 2,086 Member
      RMaxwell90 wrote: »
      I know it was mentioned in here before, but should the conjugate method be included as a training style, in the section with DUP?

      I joined a conjugate gym just under a year ago, a few months after suffering a low back injury (L4/L5 herniation for those curious). Under guidance I recovered enough to compete in a state meet recently and put up similar numbers to before my injury despite dieting down ~25 lbs over 6 months.

      I'm not claiming conjugate is the be all end all but it's working for me. For what it's worth I'm a raw, drug free powerlifter. Since a common criticism is that conjugate only works for geared/enhanced lifters.

      If anyone has questions about the method I'd be happy to answer them to the best of my ability.

      Awesome, man! I would love to hear your experiences with that method. I am a USAPL member, have not competed yet, keep on hurting myself (don't ask....E * G * O might just be the answer) and am just back in the gym after an extended absence.

      I am 51, 6'0" at 210lbs but - at this period in time - not nearly as strong as I was before my latest injury. Mostly over-training type things....but the left bicep injury (not torn or anything, just really stressed and very tender) is getting better but I am hesitant to do the over/under grip in dead lifts (which I swore that I would never ever never ever do in this forum....but did....and then did exactly what I was a bit fearful of doing! How is that for a self-fulfilling prophecy?).

      I would love to hear your general observations, hear about what you liked and what you did not like so much. And, yes - totally get that this is YOUR experience and that everyone is different. I still love to listen to people talk about their experiences.

      So, open-ended question.....READY? Set! GO!!!!
    • Posts: 36 Member
      So, open-ended question.....READY? Set! GO!!!!

      Well, you asked for it!
      Coincidentally the meet I competed in was a USAPL meet haha.

      Functionally it works similar to how I believe PHUL works, with 2 upper body days and 2 lower body days. One day is Max effort and one day is dynamic effort instead of power/hypertrophy. There's an additional accessory day to do extra work on your weak points and/or GPP (cardio
    • Posts: 36 Member
      Huh, it looks like it cut off like 2/3 of my post... Not sure how that happened...

      Umm the cliff notes:

      Pros:
      Exercises are rotated just about every week, this reduced overuse injuries quite a bit.

      Overload with accommodating resistance (bands/chains) helped me maintain better technique with heavy weight at the meet.

      Working with people critical about technique has helped a lot, we call each other out on not hitting depth, or slacking on accessory work.

      Cons:
      Specificity is somewhat lacking.

      The method would be difficult for a newer person to run without the help of a coach. A major theme is finding where you're weak and doing accessory work to address that.

      Specialty bars are hard to come by in most gyms. However with just a set of bands plenty of variations are possible.
    • Posts: 2,086 Member
      Specificity is somewhat key, right? You want to be an athlete, then you have to train like an athlete! I do not say that....someone else does but I am going to quote him. And, technique / queues / form is super important. Most of us miss that point. Including myself = at times. Usually, I have really good form. But, not always.

    Welcome!

    It looks like you're new here. Sign in or register to get started.
    Sign In
    Register

    Welcome!

    It looks like you're new here. Sign in or register to get started.
    Sign In
    Register

    Quick Links

    Categories