"advanced" lifter: repeating 12wk programs, rep schemes

1 - depends on goals, on what you're looking to accomplish between programs. Are you giving your mind a rest? Does your body need a break? etc etc.

2 - Good programs you can, yes. Good programs are meant to be done for extended periods of time (think months and years, not weeks). I could argue that switching programs (depending on what exactly the programs are) could be detrimental and slow your progress, not help it.

3 - They are strength programs. If your goal is hypertrophy, then you need to get on a hypertrophy program. Don't try to force a square peg into a round hole. Start here:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Nothing to add to @jjpptt2 's great advice. But I have been running the same program for almost two years now (both in a surplus and deficit). It is a spin-off program of Strong Curves and it changes every 4 weeks so it doesn't get boring and I will increase lifts and progress as I go. I have taken some breaks, I ran another program for two months and then one week I took off last and did some light weight/circuit style stuff between.

Unfortunately the program I was running (Get Glutes) is no longer available as far as I know. Bret Contreras has a monthly subscription program called Booty by Bret which is pretty similar to SC but it is a bit pricey. Thing is I imagine they are all about the same length... usually 6-7 exercises per workout. If you have a trainer and what you are currently doing is working, stick with it.

Emirena wrote: »

Been lifting a few years and just finished my third 12 week program that I've done start-finish. (First stronglifts 5x5, then Starting Strength, now Strong Curves.

I usually get burnt out on lifting after a 12 week program and sort of do a few weeks of outdoor cardio and yoga before going back to lifting.

My questions are ...

1.) what should one do "between" programs, and for how long?

2.) Can you repeat a program "indefinitely"? Is there less benefit to doing a "back to back" repeat of a 12 week program after some time off? Does you body "get used to" the stimulus and is it better to switch?

3.) Since I'm no longer a beginner, SL 5x5 and SS seem to have less effect on gainz now than when I first started. I wonder if it is due to limiting oneself to lower reps and sets of very heavy loads? Could, and if so, how would, these programs be adapted for a mode advanced lifter and/or to include lighter weight, higher rep cycles? I've never built/tweaked a plan for volume hypertrophy nor "cycled" heavy/low & light/high weight:rep schemes before.


Cheers

1. There should be a plan in place and starting a new program directly after finishing the previous is commonly the next step. You can run one week of novel lifts and attempt the same program that isn't a LP and gave pretty good sucess on average.
2. No you can't repeat one indefinitely. That being said if you had good sucess with the first run of a post novice program, I would advice to repeat. Your body will indeed get use to the stimulas eventually especially if you are running a turn key program.
3. Both SL and SS are novice programs and on average I would never suggest running both back to back ever unless you had a significant break in training. Even then there is no point to running either by themselves past there usefulness of around 9-12 weeks. It's just not going to make you stronger than if you moved on to more advanced programming comparatively.
3b. Personally I wouldn't bother changing either program in a attempt to meet your needs. They are LP programs which aren't useful past novice stages compared to other programs that are written for post novice

Each individual will respond differently but eccentially you will need more stimulas or something more novel for a short period (1 maybe two weeks).

More stimulas or new stimulas is eccential to progress. Added set(s), day(s), useful intensity and volume is all part of the process of progression.