Hey guys. I've been dedicating myself to a 6-day legs/pull/push split thus far, and this is proving too much for me. I've been doing some research into it, and it seems starting strength/Stronglifts both seem to offer great results at only 3-4 days a week of training.
The thing is I'm not what you'd call a complete beginner. These are my 1RM in the following lifts.
Bench Press: 80kg (176 pounds)
OHP: 50kg (110 pounds)
Deadlift: 135kg (300 pounds)
Squat: 115kg (250 pounds)
I myself weigh 76kg (167 pounds)
Over my 6 months of lifting so far, these are the 1RM I've come to attain. So I already have something of a decent foundation of muscle/strength to build up on.
Thing is, I'd like to venture into more than just the strength-training fundamentals offered by the programmes. I'd like to to incorporate some aesthetic bodybuilding work where necessary. Particularly for forearms/core/upper chest/traps/biceps. If I add 2-3 'sets of 8'-style bodybuilding sets at the end of each workout, will it completely screw things up? If so, then what's the minimum I can add without turning the programme to complete ****? Which of the two programme allows for more flexibility when it comes to being able to incorporate your own desired exercises?
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11-16-2013, 01:47 AM #1
Starting Strength vs Stronglifts for beginner-intermediate
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11-16-2013, 01:52 AM #2
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11-16-2013, 01:56 AM #3
I don't know what that means
Thing is, I'm being limited to up to only 4 workouts per week because of recent changes to my irl schedule. I want to be able to follow a programme that continues to offer steady strength gains, as well as allow for some bodybuilding work on the side. SS/SL seem to fit the bill fairly well, and apparently they've been used by even intermediates to really high lifts.
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11-16-2013, 02:40 AM #4
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11-16-2013, 02:44 AM #5
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11-16-2013, 05:34 AM #6
I have found 5/3/1 BBB to be very effective. My stats and lifts are similar to yours (you're stronger), and although I'm sure 5x5 would have been beneficial to me due to the faster rate of strength progression I wanted something fun. Ironically it's called Big But Boring, but I find it anything but boring!
"Get up, and don't ever give up".
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11-16-2013, 08:38 AM #7
- Join Date: Apr 2010
- Location: West Salem, Ohio, United States
- Age: 35
- Posts: 372
- Rep Power: 263
Are you high? No offense to the OP but those lifts at his body weight are nowhere near outside of being "novice".
OP, if you are making progression with SS then stick with it until you can't progress anymore, make sure you're eating a ouch and the size for the rest of your body will come with the strength.eat, train, sleep, eat, train, sleep, eat, train, sleep
"If you want to be world class you must first act world class." - Travis Ortmayer
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11-16-2013, 09:29 AM #8
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11-16-2013, 10:54 AM #9
- Join Date: Feb 2008
- Location: Chicago, Illinois, United States
- Posts: 118
- Rep Power: 267
Yea, no, you're still a novice. You will be until you're squatting 315, benching at least 225. That said, don't get hung up on titles. I'd been lifting 9 years or so, and jumped on starting strength, my numbrrs at the time were bp-280, sq-315ish, dl-?. I benefited, tremendous ly from Stronglifts, simply because it was a different training stimulus. Getting on either of these (they are both variants of the same thing), will help you build your strength base. Give yourself another year or so.
"Don't fear failure. Not failure, but low aim, is the crime. In great attempts, it is glorious, even to fail."-Bruce Lee
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Current/Goals
Bench-340x1/405x1
Deadlift-450x1/500x1
Squat-420x1/500x1
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11-16-2013, 12:39 PM #10
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