Which lifting program is the best for you?

psuLemon wrote: »

ExistingFish wrote: »

Anyone tried both of Stephanie Buttermore's intermediate to advanced programs?

I can't decide between specialization and optimization. Or for $10 more than one, I could have both. Thoughts?

For $10 i would get both and read through both to see what best aligns to your goals and current skill

Well it's $10 more. One is $39.99 and both are $49.99. It would only cost $10 MORE to get both.

I'm beginning to reconsider. I can't do 5 or 6 days in the gym. I am doing 3 now, 4 is my max. They both seem to fit my goals though, I just can't do the time commitment and it seems silly to pay money for a program that asks for 5 or 6 days a week if I can only do 3 to 4.

What is a good 4 day program, intermediate? I don't like hypertrophy only programs. I'd like a women's physique focused program, but not's required. I'll take suggestions if anyone has any.

I've done NROL Strong, Stronglifts 5x5, Strong Curves advanced, Stronglifts again, Texas method - in roughly that order, but then I had an injury, then illness, then covid hit, and I haven't been working out recently. That doesn't stick me back in the beginner column, but I don't think I'm back to Texas Method shape I was in before.

I've considered doing Strong Curves again, but I didn't love the program last time I did it. I tried restarting Stronglifts, but doing so MANY squats so frequently irritated my healing injury. And I don't love all squats all the time, I prefer deadlifts and I'd rather deadlift at least as often as I squat. I find women's physique programs have more deadlifts and hip thrusts and RDLs and similar.

I have access to a gym, childcare is the problem. With covid, there is nowhere for the kids to go while I work out. Makes it harder to squeeze in gym trips, which is why I can't go as much. Maybe I could, I don't know - I could see about working out early or late, I have moved to a 24-hour gym that is closer.

cupcakesandproteinshakes wrote: »

You could buy Eric helms training book muscle and strength training pyramids . He gives clear recommendations for volume depending on your goals and there are skeleton programmes for beginner internediate and advanced. You pick the exercises you do based on the muscle group targeted and you can set up a 3, 4 5 or 6 day split. You can use the recommendations whether you are a strength athlete or more focussed on hypertrophy.

I find it very flexible. Eg at the moment I’m doing a4 day split and only have adjustable dumbbells but I’ve managed to substitute exercises. Not ideal but good enough for now. When I go back to the gym I will sub in some machines and barbells and probably fit in an extra session.

Thanks. I'm not really looking to write myself, even with a framework. I guess that is what I could do though, it would sure be easier than searching forever. I'll look into it!

Following

kbaby2020 wrote: »

I’m trying to find a program that’s very glute focused while building up strength slowly in my upper body. Have suffered a shoulder injury for the past 3 years and so can’t go 110% yet.

Glute Lab from Bret Contreras, he is the glute specialist.

Hey there, trying to find a program that would be suit my goals.

I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅

A lot of Bret Contreras programs look great for glutes but not enough info for upper body.

Any suggestions??

psuLemon wrote: »

kbaby2020 wrote: »

Hey there, trying to find a program that would be suit my goals.

I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅

A lot of Bret Contreras programs look great for glutes but not enough info for upper body.

Any suggestions??

First I would ask if you have gone thru PT to "correct" your shoulder issues?

In a general sense, if a focus is glutes, than either StrongCurves or maybe Stephanie Buttermorsles program. And then i would add additional moves specifically as corrective moves. This is essentially how i am running my current split to help improve my back and shoulder issues.

Yes I’ve gone to PT and they didn’t really give me anything to help to be honest. They assessed my “injury” and told me to look up exercises to help with a rotator cuff impingement. That’s about it.
It’s gotten better over the years - now just a dull ache most days 🤷🏼‍♀️

kbaby2020 wrote: »

Hey there, trying to find a program that would be suit my goals.

I’ve suffered a rotator cuff injury for the past 3 years (in the subscapularis region) and the one thing that makes it feel better is rows. In my training programs in the past, I didn’t realize how imbalanced my upper body lifts were. I did WAY more push exercises to pull. So I know that’s what’s caused the issue.
So right now I’m wanting to prioritize back a LOT more but I also want to strengthen my glutes because I had a baby back in March and things are definitely weak down there still 😂😅

A lot of Bret Contreras programs look great for glutes but not enough info for upper body.

Any suggestions??

Ditto to AthleanX for specific things for shoulders, or at least to avoid impingement.

Bret has full body programs too, with indeed focus on glutes.

You can also modify a program slightly to favor what is needed that you discovered helps.

Just like people can take a lift that uses dumbbells and use a weight that is hard for the weak side, on the strong side also - to allow catchup - you can do that with upper body lifts.

If the pull motions occur later in the program, swap with the push ones earlier in the order.
Or keep them in arranged order if you don't understand why the order is the way it is - and just don't do the push lifts so hard, so there is more overall energy left for the pulls later in the order.
You'll be allowing the weak side (pulls) to catch up to the strong side (pushes).

I've done that by skipping the earlier lift in a session, just to see how hard the later one could be if not already worn out. Was actually surprised.
Then I added in the skipped lift at lower level and worked up until it impacted the latter lift, then I knew to backoff the first lift and progress the problem one mainly.

alexmose2 wrote: »

Anyone have program reviews on the M&S 4 day Dumbbell workout? I have run PHUL a few times and am not sure I'll have barbell access in the next 2 weeks.

Been running 3 day full body but wanting to up the ante.

Am currently doing the 5 day one of them and quite enjoying it. I use two toy boxes as a make shift bench as having some sort of bench is required with this program. Will do while the gyms are closed.

I’ve been doing shoulder press wrong all the time, so this is going to be my first attempt at it. Thanks for your kind words!