Lifters.. What program do you..

Doing a plan laid out by my trainer with a focus on Powerlifting (the big 3.) Squat Day/Bench Day/Deadlift Day. I do a 3 week cycle where the first week I do a shorter ROM of the main lift, then a longer ROM on 2nd week, and full ROM on 3rd week (e.g. high-box squat, parallel box-squat, full squat). Assistance exercises each day that relate to the main lift; with a bit more reps (max of 12 reps). After each 3-week cycle I drop the reps and try to up the weight. I've only been doing this for about 6 weeks now (2 cycles), but I like the programming. Hard to judge strength progress since I'm still worried about my form.

I stick with 5x5 and have saw great results. Up to 255 all while in a cut.

I do SL 5X5. Did the split body routine for years with very slow progress. I personally like SL and have made very good progress on it.

My goal is strength and I judge my progress by hitting the same amount of reps/sets, loading 5 lbs more everytime I go to the gym.

I'm having the same issue right now. Currently I'm doing the Jamie Eason plan but its been brought to my attention that her workout is more of an isolation vs compound workout. After reading up it seems I'd be better off with a compound workout since I need to build muscle and burn fat.

So what workout is best for that? NROL or something else? I don't know. I also found this program and thought maybe I should try this one.
http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks-phase-1.html
Any thoughts?

Also - for guys who want to build up their upper body more than anything what workout program would you suggest? My husband does a lot of walking and stair climbing and latter climbing daily so his legs are pretty tight but he wants to get is upper body more cut. Any suggestions for him?

I like to stick with a program for at least 8 weeks.

I have been on a high volume low frequency over the winter months. It was ok. But I find that I grow better on a high frequency low volume routine. Most naturals do. I tack my process using a binder with the 8 or so weeks of workouts and my weights I got. That way I can say that over the winter I added 100 lbs to my deadlift.

Rate now I am on a 4 day push/pull.

Current goal is to lose some weight for summer. But still lifting heavy.

Overall goal is 6'3" 210 at 10% body fat.

Currently 6'3" 190 12-13% body fat. So That is a lot of muscle but no rush.

Once I get to that size I will focus solely on strength.

But I do strength and hypertrophy within my workouts.

http://www.myfitnesspal.com/groups/home/111-bodybuilding
http://www.myfitnesspal.com/groups/home/771-women-strength-training
http://www.myfitnesspal.com/groups/home/807-strength-training
http://www.myfitnesspal.com/groups/home/3772-women-beginner-strength-training
http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

Thank you!

Just started NROL this week. Sore all over after the first workout on Tuesday and the second is tomorrow!

I did NROlFW before I got into crossfit. Both are great in giving really good results. I did p90x several times but wasn't impressed with those results. I definitely think Multi joint exercises (squats, cleans, deadlifts, push jerk, etc) are where it's at! So I'm not a fan of splitting things up or isolating muscles....your body was desigined as a unit so train it as such!

Looking at the StrongLift program it surprises me how people have so much overall body success with only doing 5 different exercises. I would think you'd have to do a lot more than what this program offers but that just goes to show I know nothing about lifting. :blushing:

Those exercises work the biggest muscle groups, making it a very efficient program for strength training. And don't let the "5 reps" fool you either; if you're doing it properly with all the recommended warm-up sets, you're moving a lot of iron around.