Which lifting program is the best for you?
Replies
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GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
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.0 -
GirlVersusFat wrote: »
I know what a squat rack stand is, I just wanted to know if it was really that important particularly for a beginner like myself, I thought it was for lifting very heavy.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
Google "squat rack stands."
I guess I will either not do barbell squats or opted out of buying a barbell all together
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.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
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.0 -
GirlVersusFat wrote: »GirlVersusFat wrote: »
I know what a squat rack stand is, I just wanted to know if it was really that important particularly for a beginner like myself, I thought it was for lifting very heavy.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
Google "squat rack stands."
I guess I will either not do barbell squats or opted out of buying a barbell all together
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.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
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.
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.5 -
GirlVersusFat wrote: »GirlVersusFat wrote: »
I know what a squat rack stand is, I just wanted to know if it was really that important particularly for a beginner like myself, I thought it was for lifting very heavy.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
Google "squat rack stands."
I guess I will either not do barbell squats or opted out of buying a barbell all together
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.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
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.
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?0 -
GirlVersusFat wrote: »GirlVersusFat wrote: »GirlVersusFat wrote: »
I know what a squat rack stand is, I just wanted to know if it was really that important particularly for a beginner like myself, I thought it was for lifting very heavy.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
Google "squat rack stands."
I guess I will either not do barbell squats or opted out of buying a barbell all together
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.GirlVersusFat wrote: »GirlVersusFat wrote: »Is this a good barbell to start off with? I want to move on to stronglifts but I've seen a bunch of different barbells I'm not even sure if I'm supposed to be looking for something in particular.
https://www.walmart.com/ip/US-Weight-55-lbs-Aerobic-Weight-Set/2171148
Look for a 45lb olympic barbell. You need a squat rack.
This barbell and weights is good for "exercising" but not for a strength program.
can I go without the squat rack or use something else that wont take up so much space?
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.
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?
I follow a program similar to Strong Curves. Very easy to modify for people who don't have access to all the equipment.2 -
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.0
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@flowerhorsey this is exactly what I do. I'll post my workout on your wall.1
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flowerhorsey wrote: »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.
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 exercises5 -
Davidsdottir wrote: »@flowerhorsey this is exactly what I do. I'll post my workout on your wall.
Thank you
0 -
flowerhorsey wrote: »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.
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! 0 -
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.0 -
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.0 -
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.
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, RDL2 -
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).2 -
Davidsdottir wrote: »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.
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.0 -
Davidsdottir wrote: »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.
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.
We're doing a lot of the same lifts, it looks like.1 -
quiksylver296 wrote: »Can I derail your thread and ask a question? I've been working SL 5X5 for over a year. I love it and am still progressing on the lifts. I tack on a couple extra lifts each workout (a little like ICF), because my New Year's resolution is to complete an unassisted pull-up. Anyway...when should I move to an intermediate program?
Oh my gosh! How far I've come in two years!!!11 -
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Thank you all .. looking forward to reading the thread!0
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My coach writes my programming and my lifts are progressively increasing1
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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.0 -
quiksylver296 wrote: »quiksylver296 wrote: »Can I derail your thread and ask a question? I've been working SL 5X5 for over a year. I love it and am still progressing on the lifts. I tack on a couple extra lifts each workout (a little like ICF), because my New Year's resolution is to complete an unassisted pull-up. Anyway...when should I move to an intermediate program?
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.....4 -
Tacklewasher wrote: »quiksylver296 wrote: »quiksylver296 wrote: »Can I derail your thread and ask a question? I've been working SL 5X5 for over a year. I love it and am still progressing on the lifts. I tack on a couple extra lifts each workout (a little like ICF), because my New Year's resolution is to complete an unassisted pull-up. Anyway...when should I move to an intermediate program?
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.....
Awwww, HUGS!!! @Tacklewasher0 -
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.1 -
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?0 -
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!!!!1 -
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 (cardio0 -
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.0 -
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.0
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