I have been consistently lifting for about 8 months(Doing the attached program 3-4 days per week the past 6 months) after being lazy for about 4 years. Looking to build maximum natural strength for the next year or so before possibly trying a Test + Primo cycle, have not decided on that for sure as I am concerned about potential infertility and cardiac issues but it is my limited understanding that this is a relatively “safe” cycle, if anyone has any input on that id love to hear it.
The main purpose of this post is to receive feedback on my current training regimen. I have been pretty happy with the strength gains from it so far but it is getting a little repetitive and I am no longer sure if it is optimal. Being an ex swimmer I have limited knowledge on hardcore strength programming. Should I change what I am currently doing or does the program I am doing now seem adequate? What are your thoughts on a Test + Primo cycle for someone that plans to have kids in the next 2-3 years and is a little paranoid about cardiovascular health?
Thanks in advance and I apologize if this post is improperly formatted or a bit of a word vomit I just joined this forum today.
j
If you’re happy with your current progress I would keep going until it doesn’t work for you. PPL is a popular training set-up, it was always a little too much for me personally.
Seems like a lot of exercise variations and lots of sets and reps. If you’re looking to purely build strength you can look at strength specific programs like a variation of 531, MadCow, Tactical barbell programs etc. I’ve enjoyed all 3 of those and gained decent strength on them.
I like looking on LiftVault, they have decent filters depending on which lifts you want and how many days per week etc. and you can see some program options.
In the end it comes down to what your goals are. Don’t try to kill too many birds with one stone. Focus on strength if that’s the goal with a dedicated strength program and you’ll see your numbers shoot up especially since it looks like you’ve only been working in the 8-12 rep range, going to lower rep range program and higher percentage will teach you how to lift heavy as it takes practice.
Don’t get too caught up in the most “optimal” program…consistency and effort will trump most program differences as long as you have some sort of progression built in and are eating enough.
1 Like
What kind of results has this program got you?
I have not tested since November 1st but from 7/28-11/1I have seen roughly a 20% increase in my bench and squat. My deadlift has been disappointing but I have been nursing a lower back injury and only recently was able to do those again.
My deadlift has been disappointing but I have been nursing a lower back injury and only recently was able to do those again.
What was the cause of the injury? Because looking at your program, the biggest thing that jumped out at me is how the lower back gets pretty much no break from day 2 on.
1 Like
I was bracing incorrectly while doing seated calf raises and pulled my QL like my first week back in the gym. The injury lingered for a while.
I have to admit: I did not expect that to be the reason.
Yeah I know right. I actually injured it before I even started the attached program.
I actually injured it before I even started the attached program.
From something prior, or it was that calf raise, just before you ran the program?
It was calf raises before I started the program. As far as I know I didn’t have anything prior. From what I have read seated calf raises can actually overload the QL if done improperly.
So here is what I see.
Day 2: bent over barbell rows-we’re loading up the lower back
Day 3: squats, RDLs-we’re loading up the lower back
Day 4: overhead press-we’re loading up the lower back
Day 5: T-bar rows-we’re loading up the lower back
Day 6: pretty much everything is loading the lower back (apparently even the calf raises)
If I had a tender lower back, and wasn’t seeing growth in my deadlift, I’d sort this out so that it gets a break at some point. It’s one of the reasons I’m not a fan of 6 day splits in general.
What I’ve done, and what I’ve heard others like Stan Efferding do, is just put all the stress on ONE day, rather than hitting it over and over again through the week. I was legitimately called “evil” here for suggesting the idea of squatting and deadlifting on the same day, but it was for exactly that purpose: so that I blow myself out on ONE day and have the rest of the week to recover.
Once again, I don’t like 6 day splits, but if someone put a gun to my head and told me I had to do one, I’d make one of the leg days full of the intense exercises and the other leg day more the lighter stuff. That second leg day could function more like active recovery in that regard.
2 Likes
That’s a good point. I guess I never thought about how hard this program was on my lower back and explains the extremely slow recovery time even with sauna/recovery exercises after every workout. Maybe I will switch up some of the leg/pull stuff. Ive been very happy with my bench/chest gains so I will probably leave that as is for now.
1 Like
Welcome! Former D1 swimmer here, B1G10, but a bit older at 67. Was also a coach in D1. What is your build and what do you want to look like? At your age shouldn’t need any chemical assistance until you’ve already been lifting for at least a few more years. Looking at your program it seems a bit much, thinking you should only lift 4-5 days a week,with a rest day every 2-3 days. E.at clean and get a gram of protein per pound of weight. I was a distance swimmer in college, was 6’21/2” and 185 then, am 6’2” and 191 now with better thighs and traps.
