just started running texas method, training 3 days a week just feels extremely minimalist even if the program is great, especially the recovery day. Currently in a bad place with my life and lifting is the only thing I look forward to, specifically lifting heavy.. 3 days a week isnt cutting it for me mentally. Ideally I would train heavy 5-7 times a week but apparently this would burn me out fast and I can't seem to find a program that has a similar outline to this and I'm not sure if I can just add weight/reps each workout as ive exhausted ss gains a while ago. Does anyone have any advice or ideas on a template for a program where i could be in the gym training heavy multiple times a week?
inb4 tmisc..18 in 1 week
Cliffs
-op feels 3 day strength programs are holding him back
- prefer to lift heavy 5-7 times a week
- cant find a program or template to fit this criteria
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01-08-2015, 11:30 AM #1
Feel Like Strength Programs are Holding me Back? srs
Last edited by justgenetics; 01-08-2015 at 11:42 AM.
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01-08-2015, 11:31 AM #2
I actually read this. Hold on man let me put something together.
Have you ever done PHAT by Layne Norton? or PPL(use coolcicada's thread)? Or Canditos training?
Either of those will definitely help you. I'm a brosplitter and I make my own crazy ass workout regiments that work for me, but I've found most helpful PHAT.
PHAT:
http://www.simplyshredded.com/mega-f...ated-2011.html
PPL(Coolcicada):
http://forum.bodybuilding.com/showth...hp?t=149807833
Canditos:
http://www.canditotraininghq.com/fre...ngth-programs/
Good luck man. Do what you need to do, and constantly watch yourself. Be in tune with yourself and make changes as needed. Watch your progress grow, and don't let frustration/stalling get to you. You're gonna make it.Last edited by Victorious; 01-08-2015 at 11:40 AM.
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01-08-2015, 11:32 AM #3
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01-08-2015, 11:33 AM #4
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01-08-2015, 11:41 AM #5
Ive ran canditos 6 week program twice. It was okay except for I prefer almost training exclusively in the lower rep range and during my last cycle i had stuff come up the last week of the cycle which caused me to perform badly due to lack of sleep..so I couldn't tell if I progressed or not. Have looked into PHAT although I train at home and dont have access to machines and don't have an adjustable bench either, just a flat bench. Haven't looked into ppl too much as I thought it was mainly hypertrophy oriented
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01-08-2015, 11:44 AM #6
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01-08-2015, 11:44 AM #7
I would hit http://www.jtsstrength.com/ next then. They have some insane programs that you can use. You may have to pay unless you're good at doing extensive and deep research, but I'm sure you'll find something. There are tons of workout programs out there, just gotta find what you want to do, and stick to it.
How to stay MOTIVATED: Take it one day at a time, surround yourself with positivity, create a vision board, make S.M.A.R.T. goals, reward yourself, BELIEVE in yourself, acknowledge your positive attributes, recognize your progress, visualize accomplishing your goals, be kind to yourself, and above all - DON'T COMPARE yourself to others.
IG/Twitter: @liveestronger | ( ͡° ͜ʖ ͡°)(Chipotle Crew)((___) | ╰☆╮MWC╰☆╮| MFP: http://bit.ly/20klkwq | My Blog: http://bit.ly/1Q3RZRk
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01-08-2015, 11:48 AM #8
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01-08-2015, 11:48 AM #9
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01-08-2015, 11:49 AM #10How to stay MOTIVATED: Take it one day at a time, surround yourself with positivity, create a vision board, make S.M.A.R.T. goals, reward yourself, BELIEVE in yourself, acknowledge your positive attributes, recognize your progress, visualize accomplishing your goals, be kind to yourself, and above all - DON'T COMPARE yourself to others.
IG/Twitter: @liveestronger | ( ͡° ͜ʖ ͡°)(Chipotle Crew)((___) | ╰☆╮MWC╰☆╮| MFP: http://bit.ly/20klkwq | My Blog: http://bit.ly/1Q3RZRk
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01-08-2015, 11:50 AM #11
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01-08-2015, 11:52 AM #12
You're welcome man. Good luck.
How to stay MOTIVATED: Take it one day at a time, surround yourself with positivity, create a vision board, make S.M.A.R.T. goals, reward yourself, BELIEVE in yourself, acknowledge your positive attributes, recognize your progress, visualize accomplishing your goals, be kind to yourself, and above all - DON'T COMPARE yourself to others.
IG/Twitter: @liveestronger | ( ͡° ͜ʖ ͡°)(Chipotle Crew)((___) | ╰☆╮MWC╰☆╮| MFP: http://bit.ly/20klkwq | My Blog: http://bit.ly/1Q3RZRk
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01-08-2015, 11:54 AM #13
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01-08-2015, 11:54 AM #14
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01-08-2015, 11:57 AM #15
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01-08-2015, 11:59 AM #16
1 week shy of 7 months of lifting most ive done so far are..
deadlift 310x4
squat 260x3
bench 150x3
had form/other issues for the squat/bench for a long time, and yes i know that hypertrophy aids in strength gains although since I havent been lifting long it feels like training light wont benefit me nearly as much as lifting heavier more consistentlyBrunettes Only Crew (non negotiable)
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01-08-2015, 12:01 PM #17
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01-08-2015, 12:04 PM #18
yeah ik lol.. at this point im just trying to figure out if a minimalist aproach with constant progression is the most efficient way to gain strength..if so i will suck it up and just stick to a 3x/week program but I'm nowhere near experienced enough to create my own program/template
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01-08-2015, 12:04 PM #19
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01-08-2015, 12:04 PM #20
I'm running texas method now and I really like it.
I did make a couple small changes which could work for you.
-Instead of 3 days/wk, I go every other day, so you get a little more frequency in.
-Because of this, I have a two way rotation on all my movements (not just bench). So I do squat/front squat, bench/incline bench, pendlay rows/pullups (I can't deadlift anymore)
-On the intensity day, I work up to my 5rm, then I add even more weight and go for a heavy triple (if I am feeling good only, if I feel like chit, I don't do that set)
-Added bicep curls to the recovery day ( you can add other stuff as long as it's not shoulders/triceps)
-Added rear delt work to the intensity day
Volume day takes too long to add any other accessories. You don't need many accessories on this routine because mostly everything gets adequately hit except bis, which is why I added them into the recovery day. Triceps get hit very hard already, so no need for isolation there.
Are you sure ur running the routine correctly? I have been lifting for a while and the volume day beats me up pretty good. You're supposed to go 90% of your past week's 5RM, which is very difficult to do 25 total reps with. Could be my age, but after volume day I don't even want to see the gym for another 3 days.Last edited by mCheech; 01-08-2015 at 12:10 PM.
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01-08-2015, 12:05 PM #21
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01-08-2015, 12:07 PM #22
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01-08-2015, 12:12 PM #23
do u mean that on intensity day u rotate between squat/front squat, bench/incline bench? i made quite a few changes to the original template and am benching every week on intensity day, heres what it currently looks like;
volume day
squats 5x5
bench 5x5
deficit dl 1x5
weighted pull ups 3x6
close grip bench 3x8
recovery day
squat 2x5
ohp 3x5
db row 2x10, 2x5
intensity day
squat 1x5
bench 1x5
deadlift 1x5
weighted chin up 3x8
dont do any tricep isolation as u mentioned and do rows on wednesday which hit biceps a bit.. attempting to progress 5lbs/week on squat/dl and 2.5lbs on bench. not sure if this template will be effective or not as im only on my second week of the program nowBrunettes Only Crew (non negotiable)
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01-08-2015, 12:15 PM #24
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01-08-2015, 03:37 PM #25
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01-08-2015, 03:48 PM #26
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01-08-2015, 03:56 PM #27
found this on the misc a while back:
upper power
lower power
rest
push
pull
legs
rest
personally I really enjoy a program that lets you train each body part twice a week, and feel like I got bigger, but it was too mentally straining for me. since it sounds like you can handle it and then some, this might work for you.
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01-08-2015, 03:58 PM #28
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01-08-2015, 03:59 PM #29
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01-08-2015, 04:04 PM #30
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