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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Thread: Advanced Programming?
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05-12-2020, 12:05 AM #1
- Join Date: Jan 2015
- Location: Illinois, United States
- Age: 27
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Advanced Programming?
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05-12-2020, 12:14 AM #2
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-12-2020, 12:25 AM #3
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05-12-2020, 12:42 AM #4
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-13-2020, 12:24 AM #5
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05-13-2020, 06:02 AM #6
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05-13-2020, 08:36 AM #7
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
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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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05-13-2020, 09:26 AM #8
- Join Date: Jun 2016
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05-16-2020, 10:26 AM #9
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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