Hey guys im looking for a proven effective strength training program. This week im nailing down my maxes to get my working percentages off and would like some help finding a tried and true strength program
Smolov is a pretty brutal squat program. Tough but it works. A lot of guys seem to also like the 5/3/1 program.Hey guys im looking for a proven effective strength training program. This week im nailing down my maxes to get my working percentages off and would like some help finding a tried and true strength program
Hey cool maybe ill look into thatHey Christ, here's something you'll never hear from anybody but me...
Doug Hepburn's training system. I recommend getting his autobiography, Strongman: The Doug Hepburn Story. In the last few pages of the book, he wrote the entirety of his training system. Great stuff...
I just thought I'd mention it because it's so damn underrated. It's real old-school lifting. Doug is a pioneer in powerlifting training.
5/3/1 game over..... There are some many different ways to utilize 5/3/1 with different assistance templates. You can do 5/3/1 and work on your sprinting speed as assistance, your mobility, you can work on supplemental lifts to your main lifts to bring up weak areas, you can do a body building type split for you assistance while forcing progressive overload on main lifts. Combos are endless.Hey guys im looking for a proven effective strength training program. This week im nailing down my maxes to get my working percentages off and would like some help finding a tried and true strength program
Yes sir.You should utilize a program that runs on daily undulating periodization. Not all periodization is created equal and in my experience this has worked the best. For example, on monday you might do triples at 80%, and then on thursday do sets of 5 at 75%. Then of course you have linear progression built in with conjugation/westside elements to keep things fresh and progressing without hitting plateaus. Here's one I have used with great results along with several friends: physiqz[dot]com/training-plans/8-week-powerlifting-program/ (sorry i can't post links and don't want to break any forum rules). If you are looking to peak for a competition, i have also had great results running a short 3-4 week bulgarian cycle to maximize top-end strength.
Disagree....respectfully.I'm a huge fan of the Westside Conjugate Method, and it can be tailored for specific sports and goals.
I've done Starting Strength (which is really aggressive and can be brutal regardless of the name), 5/3/1, 5x5 and Westside. They are all very different, it all depends on where you're at and what your goals are. 5/3/1 is not a starter program as it only focuses on very long, slow but constant progression (but it can also be customized for speed/size/etc). It's for seasoned powerlifters. Starting strength and 5x5 are more aggressive, and periodized. But I found Westside conjugate method to be the most adjustable method. It can focus on everything, strength, size, speed, agility - if these are your goals.
Absolutely.Starting strength is for beginners yes - but the poundage goes up quickly. I wasn't suggesting it for seasoned powerlifters because they would not be able to handle how fast the poundage rises. There is also no way this program can be done (properly) without being in bulk mode either.
I've been lifting for years, but this was the first powerlifting program I used, even when my numbers were ok at the time. I had to eat like a horse to handle recovery on this program. Nothing made my numbers jump so fast like this program did, but it was a 1 time program. I'll never run it again unless I have to stop lifting for a period of time due to an injury etc.
I used it once alsoStarting strength is for beginners yes - but the poundage goes up quickly. I wasn't suggesting it for seasoned powerlifters because they would not be able to handle how fast the poundage rises. There is also no way this program can be done (properly) without being in bulk mode either.
I've been lifting for years, but this was the first powerlifting program I used, even when my numbers were ok at the time. I had to eat like a horse to handle recovery on this program. Nothing made my numbers jump so fast like this program did, but it was a 1 time program. I'll never run it again unless I have to stop lifting for a period of time due to an injury etc.
Agreed. Once I got my deadlift to ~450# I switched from starting strength to 5/3/1 (periodization method). I loved that for a while but once I found Westside, it fit me perfectly. I love the variety in WS too and how I'm able to hit everything twice a week (with max effort and dynamic effort days).I used it once also
It won't work again
I don't have the access to all the equipment to run west side.Agreed. Once I got my deadlift to ~450# I switched from starting strength to 5/3/1 (periodization method). I loved that for a while but once I found Westside, it fit me perfectly. I love the variety in WS too and how I'm able to hit everything twice a week (with max effort and dynamic effort days).
I meant to reply to this before but forgot. I also don’t have all the equipment but was following a modified template that they provided. It was a modified Westside for Skinny Bastards program, with DE/ME days. Basically a hybrid powerlifting/bodybuilding/agility program. I had stopped it for a while but might jump back on once I cut weight.I don't have the access to all the equipment to run west side.
I got the basics never even used a deadliftbar.
I'm just cutting and running a hypertrophy block untill June.
Then I will make a 531 version block where I try and peak in 9-12 weeks.
But ill bench 3xs a week.
Squat twice
Deadlifts once.