Wich one do you guys recommend for a late beginner/intermediate lifter and why? For strenght and size
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10-25-2020, 04:02 PM #1
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10-25-2020, 04:14 PM #2
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10-25-2020, 04:42 PM #3
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10-25-2020, 04:45 PM #4
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10-25-2020, 04:50 PM #5
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10-25-2020, 05:20 PM #6
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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10-25-2020, 05:31 PM #7
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10-25-2020, 05:34 PM #8
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10-25-2020, 07:02 PM #9
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
I bought ATS 2.0 and still haven't ran it myself. If anything I'd opt for the RTF version. Reading through the ATS Reddit and Greg's findings he stated that he has seen more people find success with the RTF version of the program.
One thing that maybe has prevented me from running the program is the full body approach. For example if I went with the 4x weekly set up on Day 1 I'd have Squat, CGBP, and Deficit Deadlift all in one training session. To me that's a bit too much for me at least. For that I'd run it with the 5x a week set up to space the compound lifts out more through out the week/days. With that said that'll be the set up I start here next week myself, RTF template 5x a week.
WithLast edited by Anthony21; 10-25-2020 at 08:20 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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10-26-2020, 02:51 AM #10
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
I suspect people aren't putting in the effort as much on the base template to actually do as many sets as they can do and not just stop at the cut off, and that's what is biasing results for reps to failure.
Doesn't really matter though, people will bet results from what they can commit too.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-26-2020, 04:41 AM #11
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Luckily.... I quit a2s after two weeks.
Even with gregs recommended numbers I was having to stop before I hit 20sets a lift per day 🚫😂 Comically unsustainable for me.
Base is Great for someone with crap work capacity or who wants to improve it or who blows out pretty fast or has all day to lift.
Id certainly have pick the 5thset protocol version with last set amrap. You get a bunch of sets that give you maximal force production for strength and a graft set for more hyp and a good autoregulated bench mark.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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10-26-2020, 09:59 AM #12
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10-26-2020, 10:05 AM #13
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10-26-2020, 10:21 AM #14
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10-26-2020, 10:46 AM #15
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
My favourite was simply adding 1@7-8s on main movements then running the vanilla version with autoregulates sets, also changed the sets from 4-6 to 6-8 for pressing.
I did throw in the odd amrap test too.
Oh and that was 5 day variant. Between 6-8 day meso, probably averaged 6 only took 7 or 8 when I was feeling beat up that week.
I don't think there's anything bad about reps to failure version either though. I just liked the autoregulated sets a lot5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-26-2020, 11:51 AM #16
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10-26-2020, 12:12 PM #17
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10-26-2020, 12:27 PM #18
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10-26-2020, 12:30 PM #19
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10-26-2020, 12:32 PM #20
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10-26-2020, 12:47 PM #21
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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10-26-2020, 12:54 PM #22
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10-26-2020, 12:59 PM #23
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10-26-2020, 02:49 PM #24
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10-26-2020, 04:56 PM #25
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
On The base version where you just do sets till you hit the @rpe prescription.
My rpe just never seems to rise at all unless I'm doing sets above @8. And even then on the old rts general intermediate I was hitting 7-8 sets and running out the 20min clock before my rpe jumped from @8 to @9+ there too..
Yeah..xD it's actually quite annoying.
I think I have some based atp stores genetics..
Should probably cut and translate it to some Cardio pr gains too.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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