@rugby_lifting made a good point in another thread, I wrote a long-winded ramble, as is my way, and then realized it was off-topic. I made too few typos to be able to stomach losing it, so I’m dropping it in here.
I’ll say “all programs I can actually stick to”. Actually I’ll say “most” because I’m sure there’s nonsense I’ve tried. I’ve definitely tried things that have me so ruined I just can’t keep up with whatever progression plan is on there. I’m aware I’m just not tough enough, but that’s why I always liked the Meadows stuff - the beating is just never in my joints.
I do notice a difference in things like arms or shoulders (easier to see without being real lean, I guess) based on what I’m doing. Those are also things that some programs give you 16 sets for and some ignore completely. So I guess really all I’m demonstrating is the dubious principle that weight training leads to hypertrophy.
To your point, though, my legs seem to be able to get what they’re going to get out of a huge variety of methods. I know I’ve been whining lately about a near-death experience from lunge walks. I’d say my legs do best from whatever I’m not currently doing. In this case I’m definitely using soreness as a proxy for hypertrophy.
I don’t know the point of my ramble, which is often the case. It’s hard to judge whether a program is more it less effective because I can’t see the couple grams of muscle at this point. I tend to go with:
- Can I get through it while actually pushing hard?
- Do I get sore where I want?
- Do my arms look better than @simo74’s?
I don’t really have any strength goals or anything, but I definitely notice if I’m continually doing a movement and it’s not improving.
All that said, there’s definitely stuff I just don’t “like” doing. Like I’m simply not going to set up a bunch of supersets in the gym. It’s too stressful. If a program calls for that, it’s not the right choice for me.