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    Registered User N0M3RCY's Avatar
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    Question Advanced Programming?

    I've been training 8 years (4 seriously), I'd consider myself an intermediate lifter even though my numbers are fairly average.(B:240 S:325 D:350) I was curious if there's any advanced strength programs out there that work well as I've been training heavy 4x a week and I do alright but figure there's something lacking, I'd like to stay under 220 if I could because I don't feel good that heavy but I'd also like to take my training a lot more seriously and get much stronger than I am, also what do you guys think separates the guys that Deadlift 4 plates and the guys that Deadlift 7 plates?
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by N0M3RCY View Post
    I've been training 8 years (4 seriously), I'd consider myself an intermediate lifter even though my numbers are fairly average.(B:240 S:325 D:350) I was curious if there's any advanced strength programs out there that work well as I've been training heavy 4x a week and I do alright but figure there's something lacking, I'd like to stay under 220 if I could because I don't feel good that heavy but I'd also like to take my training a lot more seriously and get much stronger than I am, also what do you guys think separates the guys that Deadlift 4 plates and the guys that Deadlift 7 plates?
    There are many good strength programs around. What are your goals and how do you like to train? U/L or fullbody? How many days? Linear or periodized training?

    4 plates or 7 plates: Duration within the sport, or time spent training. After that, genetics. PEDs (banned topic) are another factor in some cases.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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    Registered User N0M3RCY's Avatar
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    Originally Posted by ECGordyn View Post
    There are many good strength programs around. What are your goals and how do you like to train? U/L or fullbody? How many days? Linear or periodized training?

    4 plates or 7 plates: Duration within the sport, or time spent training. After that, genetics. PEDs (banned topic) are another factor in some cases.
    I generally do 2 upper 2 lower a week but if there were a more efficient way to train I'd be all for it, I like maxing out at least once a week but find it hard to schedule into my training schedule and still be efficient
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by N0M3RCY View Post
    I generally do 2 upper 2 lower a week but if there were a more efficient way to train I'd be all for it, I like maxing out at least once a week but find it hard to schedule into my training schedule and still be efficient
    Most programs at your level won't have you max out every week because that requires so much recovery afterwards, and overall progress is slower as a result. Generally it's better to train at submaximal loads for a couple of weeks, and then increase intensity for another few weeks.

    Some programs I've run and know well:
    Candito 6 week strength
    Calgary Barbell 8 week or 16 week
    Kizen Infinite off season
    Madcow


    Others:
    Juggernaut
    5/3/1 templates

    Check the Journals section, here in PL or over in Programs. Many people have their programs and progress there.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    70s Big and their Texas Method books are pretty stellar.
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    Registered User boredmeathead's Avatar
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    Wendler comes from Westside Barbell so I would go with 5/3/1 and then if you even want more you can always get deeper into the Westside methods.
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    Personal Record Holder Rags85's Avatar
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    I've had the most success with Texas Method during intermediate phase and Juggernaut more recently.

    You definitely need to read some programming basics. Weekly maxing out is terrible for any gains. Short or long term. May be good for temporary peaking performance, but thats about it.

    If you really want to understand programming methods, buy books by well established coaches. If you don't really care about the in and outs of programming, hire a coach that has a good track record of results.

    Just understand that there are multiple styles of programming. They don't mesh with each other well. A program generally starts off with a hypertrophy phase. You might get weaker here. Might not, but its a possibility. DONT abandon and try something else. A good program or coach understands this. Jumping into another program when your body is now geared toward a different phase is just asking for disaster. Whatever you choose, stick with it for a while.

    7 plate deadlifts just take time. Consistency with programming and diet are all thats required. Its generally just better structure and dedication. Genetics aren't that big a factor besides leverages.
    Most of my lifting gets posted to Instagram - https://instagram.com/fayerjw/

    Best lifts 628/391/727 - Best Total: 1747
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    Registered User 78novacaine's Avatar
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    If you want to max out all the time and still make progress I would look into conjugate/westside style programming. You'll have 2 max effort days per week (upper/lower) and there are many, many VERY strong guys that got there following those methods. I've never run a conjugate system personally so I can't speak from experience, but I've seen/read more good than bad.
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