What program should I follow after Starting Strength? How do I choose? My goal is size + strength.

What program should I follow after Starting Strength? How do I choose? My goal is size + strength.

  1. 1 month ago
    Anonymous

    >My goal is size + strength.
    You can't have both you have to choose just one

    • 1 month ago
      Anonymous

      OK, so my main goal is strength, and my secondary goal is balance (so no t-rex arms).

    • 1 month ago
      Anonymous

      What a waste of digits, singles and you die of GRIDS, gay

      https://i.imgur.com/id5FDHh.jpg

      What program should I follow after Starting Strength? How do I choose? My goal is size + strength.

      Get a Soviet coach handbook for heavy athlete training and follow the recommendations for strength, switch to hypertrophy phase and back every 4-6 months, maybe a bit more frequently. Can't give concrete advice on exact programs tbh

    • 1 month ago
      Anonymous

      Jeff Nippards foundational hypertrophy
      Make sure you track your lifts, really push hard for your compounds and do your accessories slowly

      The 3 routines will take you atleast 6 months to work through

      This guy is chatting shit, intensity and volume both stimulate size, just perform them correctly and make sure you're overloading atleast 1 thing every session. You'll get stronger and bigger, especially if you go big on literal animal products like steak eggs chicken fish etc

    • 1 month ago
      Anonymous

      Don't even tell him. He will realize it two years in like everyone else does

  2. 1 month ago
    Anonymous

    Texas method or madcow, plus volume work

    • 1 month ago
      Anonymous

      I like Texas Method and Madcow, but I am surprised they have fewer deadlifts than Stripped 5x5. (I currently do 6 dead days/months, those have only 4.)

      Also, what's volume work?

      • 1 month ago
        Anonymous

        Volume is the amount of reps per set and sets per week
        Generally, you want 10-20 sets per group per week, and 8-12 reps per set. This is normally for accessories

      • 1 month ago
        Anonymous

        Volume is the amount of reps per set and sets per week
        Generally, you want 10-20 sets per group per week, and 8-12 reps per set. This is normally for accessories

        What this guy said but also the weight you move over a period of time.

        Anyway, to keep it simple, add in the stuff you haven't done but want to. RDLs, curls, split squats, push press, whatever

        • 1 month ago
          Anonymous

          I want to do dips, db curls, skull crushers, db kick-back, and ab rolls.

          My program (stripped 5x5) currently looks like this:
          Day 1: deadlift, db bent-over row, db ohp
          Day 2: squat, bench, pull-up

          Does it matter where I put the accessories?
          Day 2:

          • 1 month ago
            Anonymous

            It doesn't really matter. To tricep work on bench day if you like. Abs you can literally do every day

  3. 1 month ago
    Anonymous

    Keep doing SS but swap 3x5 for 3x10 and add 3 sets of whatever isolations you want at the end of each workout. It's that fucking easy.

  4. 1 month ago
    Anonymous

    GZCLP - it allows you to program in accessories for weaknesses that limit your lifts (like arm or grip strength)

  5. 1 month ago
    Anonymous

    Whoa, where did thay guy fill out the application for that job?

  6. 1 month ago
    Anonymous

    What about 5/3/1 for Beginners?

    https://thefitness.wiki/routines/5-3-1-for-beginners

  7. 1 month ago
    Anonymous

    After I wrapped up SS, I moved to a PPL routine. I liked not having to squat every day, but I didn't feel like I was making a whole lot of progress with strength gains, and the program still felt like a grind. I eventually moved to n-suns and have stayed with that ever since.
    I mostly enjoy the 531 rep scheme, and not being at max intensity every time I'm under the bar. I like that nsuns still has a ton of volume in it, but the days do take a while to get through once the weight gets heavy, which is my only complaint about the program.
    My bench went from 185lbs 3x5 at the end of SS (failing and resetting multiple times), to 250lbs for 3 reps, and my light bench days have me benching 225 for 3x4, and I'm still making steady progress.
    There are a ton of programs and routines, everyone has different preferences. Try different ones until you find something you enjoy.

    • 1 month ago
      Anonymous

      n-suns looks cool, but I do not have the time to run.

      Is 531 for Beginner good enough?

      • 1 month ago
        Anonymous

        Personally, I have no experience with any 531 program outside of n-suns. I would be concerned with lack of volume in the little bit of 531 programming I've seen, but I'm sure people have figured out good accessory lifts and schemes to complement it.

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