[quote]Ramo wrote:
You’re looking for complex training solutions to a simple program: you’re not going to look big and strong until you can move some weight. There’s no shortcut.
You need to bring up those lifts A LOT, but especially the squat and deadlift. We’re talking about taking the next 1-2 years to double your squat and deadlift weight (full olympic squats, where your ass rests on your calves at the bottom.)
You can do this w/ a simple plan. It’s not advisable to add complexity to your training until you need it to progress.
And you’re considering using a program called ‘Advanced GVT’? Probably want to hold off on that until you are advanced.
So I think a lot of problems with your thinking right now…your focus for the next few years should be to become as strong as possible on a few basic lifts. No need for a ‘brand name’ program. If you need to follow a program with an abbreviation, I’d go with ‘ABBH’ by Waterbury. I like that template…but stay with the template for longer than he advises. When your gains slow, back cycle…make slight exercise changes once in awhile. But stay with the template and hammer it for a long time.
Just an opinion…[/quote]
And one that I would second.
crankMAN, all you really need to focus on at this point, as Ramo suggested above, are the basics. Work on adding substantial weight to the bar in a few foundational lifts, get your diet in order, and make sure you are getting enough rest that you are able to progress every single time you do the same exercise.
Do not do specialization programs, or even programs with “emphasis” on specific muscle groups until you have gained a significant amount of muscle mass all over your body.
I’d also suggest as Ramo did, NOT changing programs every 4 weeks. I’m sorry but that’s just not enough time to allow your body to get enough out of the program. Instead, do not change programs until the program stops producing results (which honestly in many cases may be as long as a couple years, if not even longer, if it’s a solid program).
If you plateau on an exercise, change it out for a variation of the same exercise (for example flat BB for incline BB). If you start to feel run down, then take a back off week to two weeks.
As far as the actual program, honestly it doesn’t matter all that much. Sure, some programs are more optimal for some goals. But, as long as it’s a balanced, well designed program that uses good muscle building exercises, then it should produce results if you apply yourself to it.