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  • There is a contest coming up in March in...

    There is a contest coming up in March in Bloomington which looks to be about an hour and a half from where you live.

    Here is the info for the promoter:

    Drew Whitted
    Normal, IL 61761
    Phone =...
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    I would not advise doing that unless you wanted...

    I would not advise doing that unless you wanted to make one day more focused on volume (higher repetitions, not to failure) and the other day more focused on power (heavier weights, closer to...
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    One thing that has worked for me in the past is...

    One thing that has worked for me in the past is to set a 'rep target' rather than following a specific number of sets for Chins, and then just perform as many sets as needed to get there. For an...
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    Yes - and you could even drop the deadlifts from...

    Yes - and you could even drop the deadlifts from the pulling workout then train the 'Back' day and the 'Lower' day consecutively.
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    I apologize for the delay - you can adjust rep...

    I apologize for the delay - you can adjust rep schemes based on preference but in general I would go with 3-5 for the first exercise and then progress upward from there.

    Here is an example:

    -...
  • A friend of mine who is an intermediate lifter...

    A friend of mine who is an intermediate lifter has used it and made consistent gains with the program, but I do not have any personal experience with the program/method.
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    Before doing strongman-specific training you may...

    Before doing strongman-specific training you may want to assess your strength levels on standard gym lifts and potentially spend more time building a foundation for event training. The expansion of...
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    Are you still making progress with your current...

    Are you still making progress with your current program? And are you bored with it at this time?

    If something is working there is no reason to change things, but if you have stalled out then I...
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    You can add in cardio on your non-training days...

    You can add in cardio on your non-training days and I would recommend High Intensity Interval Training (HIIT) if you are including the cardio for metabolic reasons. If you are looking to do...
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    If you have a weakness that you want to...

    If you have a weakness that you want to prioritize then I would move the exercises that target that weakness to the front of your workout - so for example you might start off your 'Lowe Body' day...
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    There are a few options in terms of other...

    There are a few options in terms of other programs to follow the 3-day split and to keep with training 3 days/week. What is your primary goal? Or primary goal(s)?

    Also, what type of equipment do...
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    Yes - the 4/5 day split with a little added...

    Yes - the 4/5 day split with a little added volume could work very well for someone with hypertrophy specific goals.

    I would start off on week one with the program as prescribed to assess your...
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    I believe in auto-regulation for progression - on...

    I believe in auto-regulation for progression - on days where you feel strong you should train heavier, but if you are feeling 'off' then you should adjust your intensity accordingly. This allows you...
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    Vic, With the compound movements in this...

    Vic,

    With the compound movements in this program you will work your 'core', although it is possible to add some additional work for your low back and abdominal muscles if they are a specific...
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    Endrju, Sorry to hear about your medical...

    Endrju,

    Sorry to hear about your medical condition(s), it sounds like you have been through a lot and it is good to hear that you remain motivated. It would be best to discuss your training...
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    I have not downloaded that app yet so I will have...

    I have not downloaded that app yet so I will have to take a look to see what you are talking about, it sounds like the modifications may have just come from whoever transferred the data into the...
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    Here is one protocol for a warm-up: ...

    Here is one protocol for a warm-up:

    http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/so-you-want-to-hit-a-pr/

    If you wanted to keep it simple I would get...
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    Geronimo, If you are looking for a balance of...

    Geronimo,

    If you are looking for a balance of size and strength I would go with the 3-day split and would take longer rest periods between the compound movements to allow for heavy lifting then...
  • Being strong in general is helpful, but there is...

    Being strong in general is helpful, but there is not a specific event where you will have a weight behind your back and need to perform an ATG squat (although there have been some squat events in...
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    I would check out Gill's Training: ...

    I would check out Gill's Training: http://www.gillstraining.com

    9059 Main St.
    Clarence, NY 14031
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