What's your favorite lifting program? I'm looking for a new one. I'm probably what you would consider an intermediate lifter, although lately I've focused more on upper body than lower lately. Looking to even things out and look (and get) stronger. I've done strong lifts, shortcut to size, PHAT, and I'm sure a couple others throughout the last few years. I'd like all of my numbers to go up in 2020. Female, but I don't think that really matters.

How much time do you want to spend in the gym? Upper/Lower splits are my favorite bit I end up needing more time. My go to is a 4 day With lifts centered around Squat, OH press, DL, Press (Legs, shoulders, back/bi, chest/tri).

Bought Jeff nippards intermediate full body program. Gonna run that for awhile. Seems solid in focus. Ran a combo PHAT PHUL hybrid thing for 2019 and need a change.

How do you like it? I am trying to keep work outs under an hour and hit full body. I did well on a full body but it took me 1.5-2 hours. I work out after dropping my son off and before work.

Starting Strength. Doesn't matter if you're a beginner, intermediate....ect. Once you get out of LP you can switch to something from Practical Programming.

Also, if you want your numbers to go up, you have to eat and eat all your protein. I'm sure you know this though. Tough to get stronger in a calorie deficit.

I'm pretty sure I've done starting strength before. I know what I'm supposed to do with eating. I gained a lot strength last year, but I have lost about 5 lbs in the last month with just intuitive eating. I always struggle with protein, but I've gotten by with what I'm doing.

TwoMarksHand said:

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Also, if you want your numbers to go up, you have to eat and eat all your protein. I'm sure you know this though. Tough to get stronger in a calorie deficit.

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And carbs. When I switch to higher carbs, it's like being a totally different person in the weight room. But consider your body type before carb loading. I'm an ectomorph/mesomorph type and can take a lot more carbs and keep my body fat levels pretty low. Endomorphs, ie the more rounder types that put on weight easily need to watch it when loading carbs and limit intake in general (we are all a little different and not just 1 type) to before and after training. So experiment. It's not beach/pool season so there's time to play around.

Wendler's 531, in my opinion, is singularly the best program for adding strength in the weight room - male or female. Do the boring but big program if you are looking for added muscularity, but if you want to get stronger, this is a great program.

If you are looking for overall functional strength, find a strongman gym or spend a little money on some equipment.

Capitol Ag said:

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TwoMarksHand said:

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Also, if you want your numbers to go up, you have to eat and eat all your protein. I'm sure you know this though. Tough to get stronger in a calorie deficit.

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And carbs. When I switch to higher carbs, it's like being a totally different person in the weight room. But consider your body type before carb loading. I'm an ectomorph/mesomorph type and can take a lot more carbs and keep my body fat levels pretty low. Endomorphs, ie the more rounder types that put on weight easily need to watch it when loading carbs and limit intake in general (we are all a little different and not just 1 type) to before and after training. So experiment. It's not beach/pool season so there's time to play around.

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I've always eaten pretty high carb. I'm really not on any sort of diet. When I was getting my bench up I was eating more, so I understand how it all works. I'm an echomorph, but even putting on 3lbs for me is a lot because I have such a small frame. I'm going on a beach trip in February, so I don't really want to fatten up, especially because cutting is rough for me.

Hoosegow said:

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Wendler's 531, in my opinion, is singularly the best program for adding strength in the weight room - male or female. Do the boring but big program if you are looking for added muscularity, but if you want to get stronger, this is a great program.

If you are looking for overall functional strength, find a strongman gym or spend a little money on some equipment.

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I'm a member at a lifting gym. Like I said, I'm not new to this. I've done a variation of the 5/3/1 before. The basic program is only 3 days, and I lift usually 4-5 days per week. I also get really bored with just the basic lifts. I think for this program to work for me, I'd have to sit down and figure out a better variation. Everything just feels boring now.

I'm looking at Juggernaut right now, and it looks interesting.

Program that has kept me happy is the "show up" program.

I just go and lift a weight that is challenging and mix up the muscle groups. It's kept me in good form without stressing.

Actually it's a four day program. Your accessories are what you want to do.

Anyway, you know what it is so it isn't something you want to do. Try strongman stuff. It is a definite change.

Hoosegow said:

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Actually it's a four day program. Your accessories are what you want to do.

Anyway, you know what it is so it isn't something you want to do. Try strongman stuff. It is a definite change.

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I saw a 3 day and a 4 day version. I guess I'm looking to incorporate some new movements though. At some maybe I'll get an assessment and a program written and tailored for me, but I don't want to pay for that right now. I may incorporate pull-ups and tire flips.

Been also on Wendlers program off and on for about 1-2 years. Really enjoy it and the simplicity. Lots of different options and variations to keep things fresh if that's what you need.

I'm looking for a new lifting program myself. I'll have to check out Wendler's programs. Is this primarily a book? Also, what sort if diet do you guys from now if any? Eating based on macros (calories in versus calories out) and adjusted for bulking or cutting?

For Welders I feel you really need a lifting partner. Not absolute but it helps.

I keep falling back on the "Bigger, Leaner, Stronger" four day program. It worked like an upper / lower split. I can keep the workout to 45-60 minutes. If I want to add more days I can and if I only get for workouts in, I don't feel like I failed.

I did day 1 of juggernaut yesterday. I liked it but I'll have to see how it's going after a couple of weeks. I may add in an extra bench day because it only has one this week, and I know I can't progress with that frequency.

Wendler 531

Do a little reading...

TwoMarksHand said:

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Starting Strength. Doesn't matter if you're a beginner, intermediate....ect. Once you get out of LP you can switch to something from Practical Programming.

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Is "Practical Programming" part of the Starting Strength program, I assume?

I enjoyed Body Beast quite a bit.

Hoosegow said:

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Wendler 531

Do a little reading...

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Thank you for this! Even if you don't intend to follow this program it has a lot of great information and refreshers in it.

I like Phraks GreySkull LP but instead of weighted chin-ups, I just do pull ups and let downs until failure along with 3x5 DLS instead of 1x5.

I've added this pull-up Program. I've done it before and it's worked for me, but I haven't done them in a while so I lost it. I'm trying this progression for dips too.

CTGilley said:

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How do you like it? I am trying to keep work outs under an hour and hit full body. I did well on a full body but it took me 1.5-2 hours. I work out after dropping my son off and before work.

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Done a full week and familiarized myself with the program. The time is very doable because you can super set upper and lower easily.

Time in gym with warmup has not exceeded an hour yet and if I really hustle can probably knock them out in 45m.

The block 2 section has a metric ton of volume so expecting that to run in the 1 hr range.

I'm a big fan of the Texas Method. The simple template is
Monday - Volume
Wednesday - Light
Friday - Intensity

https://www.t-nation.com/training/texas-method

Where can I find the GreySkull routine? I've seen it mentioned on other websites as well.

Ag12thman said:

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TwoMarksHand said:

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Starting Strength. Doesn't matter if you're a beginner, intermediate....ect. Once you get out of LP you can switch to something from Practical Programming.

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Is "Practical Programming" part of the Starting Strength program, I assume?

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It's Rips book for when Linear Progression runs out.

Ag12thman said:

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Where can I find the GreySkull routine? I've seen it mentioned on other websites as well.

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Greyskull itself is only an alternating 3x5 OHP/Bench with Squat/DL/Squat. Theres alot of variations online, and TigerDroppings has a good rundown on the GS program.

Thanks! TigerDroppings of all places, huh? Crazy. I'll do a little searching on it later tonight. Thanks for the info.

Looks like really good reviews for both books on Amazon. Thanks for the info. There are so many lifting protocols out there!

So one full week into Nippard's High Frequency Full Body. I like it.

It takes a lot of what I disliked about PHAT/PHUL and fixed it. I think honestly those two programs are really ideal intermediate programs for those that don't want to squat 3 plates. I found it hard to really make progress on the volume days of PHAT/PHUL as the volume is so taxing leading to recovery issues.

Basically his plan is to take some of the more heavy power days and spreads out the power movements like what a PPL split would have you doing.

Each day has a Push/Pull/Leg element to it and seems for all intents a love child of PHUL and PPL with some periodized lifts leading off each day for those that want to get stronger.

How long are the workouts. I watched his video and was very interested. I just keep coming back to the BLS.

culdeus said:

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So one full week into Nippard's High Frequency Full Body. I like it.

It takes a lot of what I disliked about PHAT/PHUL and fixed it. I think honestly those two programs are really ideal intermediate programs for those that don't want to squat 3 plates. I found it hard to really make progress on the volume days of PHAT/PHUL as the volume is so taxing leading to recovery issues.

Basically his plan is to take some of the more heavy power days and spreads out the power movements like what a PPL split would have you doing.

Each day has a Push/Pull/Leg element to it and seems for all intents a love child of PHUL and PPL with some periodized lifts leading off each day for those that want to get stronger.

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I was thinking of starting Nippard's PPLafter I am done with Madcow 5x5.