What a waste of digits, singles and you die of GRIDS, homosexual
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
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
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.)
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
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
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.
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.
>My goal is size + strength.
You can't have both you have to choose just one
OK, so my main goal is strength, and my secondary goal is balance (so no t-rex arms).
What a waste of digits, singles and you die of GRIDS, homosexual
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
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
Don't even tell him. He will realize it two years in like everyone else does
Texas method or madcow, plus volume work
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?
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
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:
It doesn't really matter. To tricep work on bench day if you like. Abs you can literally do every day
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 fricking easy.
GZCLP - it allows you to program in accessories for weaknesses that limit your lifts (like arm or grip strength)
Whoa, where did thay guy fill out the application for that job?
What about 5/3/1 for Beginners?
https://thefitness.wiki/routines/5-3-1-for-beginners
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.
n-suns looks cool, but I do not have the time to run.
Is 531 for Beginner good enough?
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.