Try the Indigo program. See if you can commit to 5 days/week and give it 3 months. I stumbled around in the dark for years and following a program for it’s entirety will make a huge difference. Be sure to stick with it for 3 months. The volume builds week to week and the focus shifts from month to month so benefit from the fact that it’s an actual program.
[quote]jpg2219 wrote:
Try the Indigo program. See if you can commit to 5 days/week and give it 3 months. I stumbled around in the dark for years and following a program for it’s entirety will make a huge difference. Be sure to stick with it for 3 months. The volume builds week to week and the focus shifts from month to month so benefit from the fact that it’s an actual program.
[/quote]
I must admit its very nice to have it alll laid out for you right there,
bit of a tip
EAT
and eat more then u think , coz this will drain the hell outta ya
If time is a factor:
a. Do Lats on Squat day and Bis on Deadlift day (takes you down to four days a week)
b. Do HFSW weeks 1 and 2 when volume is lower, and drop it weeks 3 and 4
For what it’s worth, I find myself returning to these programs often. I really enjoy them. Both the strength and hypertrophy programs offer a good blend of size and strength. Hypertrophy seems to move a little quicker and gets me a little leaner, likely because of the supersets in the assistance work, but strength helped me focus on nailing my lifts during the foundation portion.
Because of all your advice and tips I decided today that I will do it.
I will start the Hypertrophy Program Phase I next monday
One question about the starting weights: I should use my 12rm to start with…
from what I read about CT’s philosopy he doesn’t encourage grinding reps or going to failure
so should I take my 12rm to the point where my reps start to significantly slow down or go all out until I can’t finish another rep (that’s what I would consider a real 12rm)
Also did I get it right that the weekly weight increases are cumulative and based on the predecessing week?
Been doing 5/3/1, and decided that I just wanted to change it up even for just a week. So I looked over the Indigo strength program, and gave it a try today. I loved it! It was like a good kick in the ass that I needed. Will be giving this a go for 3 months.
Yes, start with 12 reps that you can do explosively and the weights are cumulative. I’ve found that getting the weights right for the HFSW (not too heavy) was a key part of this program.
One trick that I also used was to do the math ahead of time. For example, if I start with a bench of 185 for 10 reps on week 1 that would correlate to 3x6 at 225 on week 4 for phase 1. You should feel comfortable that you can do all sets explosively while still challenging yourself.
When in doubt, give yourself room to improve over time.
Quick question about the Foundation Work: Does the weight stay the same for each phase, or do you up it like you do with the HFSW lifts?
The Structural Work specifically states to use the same weight all along, and the HFSW is laid out with incremental increases, but there is no listing for the Foundation work.
Really looking forward to starting this once my progress slows down on my current CT program, and just trying to get a handle on the weekly progression. Thanks!
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