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  1. #1
    Registered User ILuvPepsi's Avatar
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    Question Where to go after StrongLifts?

    My SQ max is 1.7x BW, BP 1.1x BW (it sucks, I know), and DL 2x BW. I haven't been able to make additional progress in about a month, so I feel ready to move on. I've looked into a lot of different things like PPL, Upper/Lower, and 5 day split where I work each muscle group 2x a week. I'm interested in going for upper/lower but haven't found any good recommendations for how to program it, and also no deadlifts from what I'm seeing, which is a bit of a turn off for me.

    Any recommendations on what to do now? Something with more upper body emphasis would be great. With my equipment, I can do any BB lift except for cleans and I also have 25 and 35 lb DB pairs, a 45 lb kettlebell, a pullup bar, and sawhorses for dips (they're too tall to use as safety pins, but I have someone spot me).
    Last edited by ILuvPepsi; 04-22-2020 at 10:45 AM.
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by ILuvPepsi View Post
    My SQ max is 1.7x BW, BP 1.1x BW (it sucks, I know), and DL 2x BW. I haven't been able to make additional progress in about a month, so I feel ready to move on. I've looked into a lot of different things like PPL, Upper/Lower, and 5 day split where I work each muscle group 2x a week. I'm interested in going for upper/lower but haven't found any good recommendations for how to program it, and also no deadlifts from what I'm seeing, which is a bit of a turn off for me.

    Any recommendations on what to do now? Something with more upper body emphasis would be great. With my equipment, I can do any BB lift except for cleans and I also have 25 and 35 lb DB pairs, a 45 lb kettlebell, a pullup bar, and sawhorses for dips (they're too tall to use as safety pins, but I have someone spot me).
    You got these suggestions before:
    https://forum.bodybuilding.com/showt...hp?t=178308281
    Currently running Candito-Nuckols hybrid:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1609096311#post1609096311
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  3. #3
    Registered User BeginnerGainz's Avatar
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    i find that i get best results switching back and fourth between hypertrophy and neural adaptation(pavel is a good coach on neural adaptation to look up). because think of it like this, your strength is the totatl number of pebbles inside a tube, but the tube has a limit in how many pebbles it can fit depending on how big it is. and increasing muscle mass makes the tube bigger and neural adaptation add's more pebbles inside of it as long as there is still space available. also hypertrophy is best to do with calorie surplus and neural adaptation is best to do when in maintainance phase or cutting phase. the other possiblity is you are overtraining, i did that in the past and it limited my gains, and 5 days a week is too much in my expierienc.
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