I've been following this program for 4-5 months and I'm starting to plateau, what programs could I switch to now?

I've been following this program for 4-5 months and I'm starting to plateau, what programs could I switch to now?

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  1. 4 weeks ago
    Anonymous

    if past 1/2/3/4 move to intermediate program like 5/3/1 or some other periodization program
    if not eat more /thread

    • 4 weeks ago
      Anonymous

      Is 1/2/3/4 even possible to achieve in 5 months?

      • 4 weeks ago
        Anonymous

        yes, i did it in 6 months
        you should do the three strike rule with deloads on amrap and juice this fricker

        • 4 weeks ago
          Anonymous

          You did not do it in 6 months. You can’t even add. And even in your larp 6 months is still longer than 5.

        • 4 weeks ago
          I ignore women

          Bad advice

          if past 1/2/3/4 move to intermediate program like 5/3/1 or some other periodization program
          if not eat more /thread

          OK advice

          https://i.imgur.com/9qya2qN.jpg

          I've been following this program for 4-5 months and I'm starting to plateau, what programs could I switch to now?

          I prefer Candito's 6 week program ran ad infinitum for squats and deadlifts. 5/3/1 is the popular longterm choice but overall inefficient. Madcow's 5x5 is also a good choice since it is similar to Linear Periodization on a weekly but it varies volume and intensity session by session if you want to keep it simple. If you aren't afraid of spending money then the Candito Forever program has a lot of options: 10RM, 3RM, 10 week, 8 week programs with different variants like a 6x/wk bench, bodybuilding variant, 3 full body day variant, etc.

          • 4 weeks ago
            Anonymous

            >Candito's 6 week program
            holy shit that looks brutal

          • 4 weeks ago
            Anonymous

            >I prefer Candito's 6 week program ran ad infinitum for squats and deadlifts.
            Great advice.
            I moved on from Greyskull to Candito 6 weeks exactly as recommended after fricking around with other programs, including 5/3/1, didn't like the structure personally.
            On my 11th run of it now since mid-2022, love how flexible the 5/6 week structure is and have continued making good gains:
            >June 2022
            >S/B/D maxes in kg 130/110/170
            just shy of 2/3/4/5 now at ~18% bf
            so in ~1.5yr about 40kg+ on squat, 30kg+ on bench and 55kg+ for the diddly, accessories are also pretty strong.
            Would recommend.

            • 4 weeks ago
              Anonymous

              >2pl8 ohp
              did you run the program as is?
              is a good bench and a shit ton of vertical pressing volume really all you need for a good ohp?

  2. 4 weeks ago
    Anonymous

    You don't have to switch exercises. Just alternate in higher rep ranges every other workout.

  3. 4 weeks ago
    Anonymous

    post body
    let's see the results

    • 4 weeks ago
      Anonymous

      n-no…

    • 4 weeks ago
      Anonymous

      Well it looks alright in the gym mirrors but when I come home and take a picture it looks meh so I don't really want to.

      • 4 weeks ago
        Anonymous

        You've only been lifting for 4-5 months though. Nobody is expecting anything craz.

      • 4 weeks ago
        Anonymous

        Just post a picture you fricking moron

        • 4 weeks ago
          Anonymous

          You first, rudegay.

        • 4 weeks ago
          Anonymous
        • 4 weeks ago
          Anonymous
  4. 4 weeks ago
    Anonymous

    Is this better than strong lifts? I'm doing DL but 3x5. Maybe the extra reps would help

    Also
    >if you fail to make 5 reps for the first set for two workouts, de-load
    Does that mean to not deload if you fail 3×5 and to keep repeating the weight until you make it?

    • 4 weeks ago
      Anonymous

      Not OP but I can clarify
      Your progression / reload is based on the reps you get in your final +set
      I might forget the numbers but you're expected to put everything into that final set, and if you get 7-8 reps up the weight a bit, if you get 10+ reps up it a lot
      If you get ~5 you stay at the same weight, much less you deload
      Johnny found that the guys he trained with the program wanted to deload more because they were hitting higher reps on their final sets and seeing growth, unlike in starting strength where the deload basically means you failed, in greyskull LP deloading is an opportunity to beat your past rep records with lower weights and grow a bit
      Read the book

      • 4 weeks ago
        Anonymous

        Thanks for the info

  5. 4 weeks ago
    Anonymous

    switch to the cube, 3d is a straight upgrade from a 2d routine

    • 4 weeks ago
      Anonymous

      QRD?

  6. 4 weeks ago
    Anonymous

    >I've been following this program for 4-5 months and I'm starting to plateau, what programs could I switch to now?
    program is fine, just add rest days at random so that you are adapting to the stress and can supercompensate instead of merely compensating for the exhaustive effects of the workout.

  7. 4 weeks ago
    Anonymous

    Hey guys, just started this program a few seconds ago. Which program should I start next?

  8. 4 weeks ago
    Anonymous

    Should I do this instead of john meadows baby groot program? Ive been doing baby groot for 2 months and have made progress but the workouts are much longer and you only add weight every 2 weeks

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