What Workout Program Should I Use?

Bigger Stronger Leaner
1

Well, I’m pretty much lost and confused right now on what program I should start off with. Obviously one of the first programs everyone recommends to beginners is SS. Although many people say this is a great program to start off with, many people also disagree… I see a lot of people bitch about how the program doesn’t have enough upper body work, while others say there is more then enough for a beginner.

On the other hand, I also see people complain about how this program doesn’t allow you to gain as much muscle mass as compared to other programs. Right now, my goal is to gain a great looking physical physique as well as gain strength – I know this isn’t going to happen within 2-3 months. I already tried SS last summer and made some great strength gains on it. Unfortunately though, I ended up stopping it since I was stressed out with school since I was a freshman in college last year.

I’m 6`2 (19 years old) and weigh around 186-190 pounds. I don’t have to much experience with lifting weights, besides the 1-2 months I was on SS last summer. I do have the SS book, and I have also read it. I’ve also watched every video on each lift on the SS wiki. So I know how the program exactly works. It’s just all these damn contradictory statements which makes me question if I should start back up this summer on this program, or try some other beginner program.

If I’m going to stick with a beginner program for 2-3 months, I just want to start with the best program for me. Also, if I do SS, I’m going to do Pendlay Rows instead of the Power Cleans which are in the original program – Although Rip says it’s a suitable substitution, I still don’t know if this downgrades the program effectiveness at all.

If someone could give me any advice I’d really appreciate it… I’d rather take advice on using a program from someone who actually used a program for more then a month, and can prove their results… Or someone who already has proven they know what they are talking about…

I would just love to know the program people who are around my age (19-21) who have great physiques, started off their weight training.

If I start with SS again, I’m just going to start with the same weight I started off with last summer.

Here’s a log of my gains from last summer:
Squat:
6/27 - 105 x 5/5/5 (bar speed good)
6/29 - 115 x 5/5/5 (bar speed good)
7/1 - 125 x 5/5/5 (bar speed good)
7/5 - 135 x 5/5/5 (bar speed good)
7/7 - 145 x 5/5/5 (bar speed good)
7/9 - 155 x 5/5/5 (bar speed good, start of thigh pain)
7/11 - Skipped (terrible pain in my thigh. Couldn’t Finnish)
7/13 - Skipped (leg pain)
7/15 - Skipped (leg pain)
7/18 - 135 x 5/5/5 (bar speed good)
7/20 - 140 x 5/5/5 (bar speed good)
7/22 - 145 x 5/5/5 (bar speed good)
7/25 - 150 x 5/5/5 (bar speed good)
7/27 - 160 x 5/5/5 (bar speed good) â?? Since log got corrupted I had my dates wrong and accidentally added 10 pounds.
No pain in my thigh, so I’m going to continue at this weight by adding 5 pounds.
7/29 - 165 x 5/5/5 (bar speed good)
8/1 - 170 x 5/5/5 (bar speed good)
8/3 - 175 x 5/5/5 (bar speed good)
8/5 - 180 x 5/5/5 (bar speed good)

Bench Press:
6/27 - 125 x 5/5/5 (bar speed good)
7/1 - 135 x 5/4/4 (bar speed slow) â?? couldn’t Finnish last rep. Repeat set or add five. Bad rest timing
7/7 - 140 x 5/5/5 (bar speed good, last rep little slow)
7/11 - 145 x 5/5/5(bar speed good)
7/13 - (Skipped)
7/18 - 150 x 5/5/4 (Bar speed started declining towards last reps of each rep significant amount, more rest time?)
7/22 - 155 x 5/4/4
7/27 - 160 x 4/5/4 (Impatient ******* who was spotting me helped me get up the last rep of the first set… So I didn’t count it, if the ****er didn’t help me I would of got it up by myself) â?? possibly need to start adding 2.5 pounds each session. Check next session.
8/1 - 165 x 4/4/3 (repeat next time)
8/6 - 165 x 4/5/4 ( possible reset?)

Dead lift:
6/27 - 195 x 5 (bar speed good)
7/1 - 205 x 5 (bar speed good)
7/7 - 215 x 5 (bar speed good)
7/11 - Skipped - terrible pain in my thigh. Couldn’t Finnish. Start of the week I took a break.
7/15 - Skipped
7/18 - 215 x 5 (bar speed good)
7/22 - 220 x 5 (bar speed good)
7/27 - 230 x 5 (Good bar speed) - Since leg pain feels better, I’m going to start increasing by 10. Started using alternating grip.
8/1 - 240 x 5 (good bar speed)
8/5 - 250 x 5 (good bar speed)

Press:
6/29 - 70 x 5/5/5 (Bar speed good)
7/5 - 85 x 5/5/5 (Bar speed slow towards last rep of set)
7/9 - 95 x 5/5/5 (Slow bar speed) â?? bad resting
7/13 - Skipped
7/20 - 97 x 5/5/4 (More rest)
7/25 - 100 x 5/5/5 (Good bar speed)
7/29 - 105 x 4/5/5 (Last rep of each set very slow) â?? I believe I needed to rest for a few mins after doing my warm up sets, thats most likely what made me not able to get up the last rep.
8/3 - 110 x 5/5/5/ (bar speed good, last rep of each set was very slow, not in the best form. More solid core would help)

Row:
6/29 - 55 x 5/5/5 (Way to easy, increase volume)
7/5 - 65 x 5/5/5 (Way to easy, increase volume by large)
7/9 - 90 x 5/5/5 (bar speed good)
7/13 - Skipped
7/20 - 95 x 5/5/5 (Bar speed good)
7/25 - 100 x5/5/5 (Bar speed good)
7/29 - 105 5/5/5 (Bar speed good)
8/3 - 110 5/5/5 (bar speed good)

2

Bump

3

/thread

4

reopening thread…

You’re going to get contradictory information about any workout program. Don’t let that stop you from doing it.

A lot of it depends on your goals. You ask a bodybuilder about a powerlifting program, and they’ll say it’s awful. You do the opposite, and the powerlifter will say it’s horrible.

The gist is: if you want overall strength and/or size, you’re going to need to work everything in your body. Exactly how you do it depends on your goals, and the current condition of your body.

SS is a good program, but it is weaker on upperbody (compared to other programs). You can do a 7 or 8 day bodybuilding style split, but as a beginner, you probably won’t grow as fast as you want.

Because beginners have a lot of room to grow, compound full-body workouts 2 or 3 times a week is the general recommendation. That, plus eating, plus resting.

Anyway, that being said, what’s your goal? Is there somebody you want to look like? Is there something you want to be able to accomplish (like, pushing cars)?

5

Starting Strength is a fine program. If you are worried about the lack of upper body work, take a look at the other 5x5 programs out there. A couple of them include some accessory movements. Look at madcow’s programs and bill starr’s programs.

Other options would be 5/3/1, WS4SB, the juggernaut method, and the texas method.

Read up a bit on those, pick the one you like the best, perform it AS WRITTEN, stick to it, and kick ass.

Don’t forget to eat a lot.

Good luck.

6

Well, my goal isn’t to be the strongest guy in the gym, but I would still like to be strong. My main goal is to body build though. I would love to be able to squat above 300 pounds, bench over 250, deadlift above 350, and would love to be able to military press pretty high also. If I was to show you what I would like to look like in a year or 2, I would love to look something like the body in this picture:

My problem isn’t not having the will power, or eating enough to gain the muscle, my problem is picking the perfect program for me and to get going on it.

7

I’m a newb myself but:

A: those numbers aren’t that high (assuming you’re male, for a female that isn’t bad).

B: a program doesn’t have to be perfect to get results.

Don’t wait around trying to get the perfect program. Choose something that doesn’t absolutely suck and bust your butt at it.

SS, Reg Parks, or anything non-crap ought to be able to get you a good degree of progress for a while.

8

See, I’m still confused… There’s so many workouts and I don’t know how to judge which one is best for me. From the workouts i’ve seen, I like reg park’s, madcows, bill stars, and 5/3/1. My problem is, I don’t know which one I should choose to go on and I don’t have the experience or knowledge to judge which one is best for me. So by anyone saying, pick the one I like best, that still leaves me questioning which one I should start with.

9

[quote]kimball1 wrote:

If I’m going to stick with a beginner program for 2-3 months, I just want to start with the best program for me. Also, if I do SS, I’m going to do Pendlay Rows instead of the Power Cleans which are in the original program – Although Rip says it’s a suitable substitution, I still don’t know if this downgrades the program effectiveness at all.

[/quote]

You are majoring in the minors. How many days a week do you want to lift? Is improving your physique your primary goal? Will you be consistent this time? Will your diet match your goals?

Look, if you are not planning on lifting for the rest of your life, quit now and go do P90x. Lifting is a lifetime pursuit and since it is lifetime pursuit that means there is room for some trial and error. What program you follow will evolve as your goals change and as you get older. The program that is best for you is the one you will do consistently until you learn enough about lifting and how your body responds.

In other words, just move some damn weight and eat. Yes, it’s that simple.

10

[quote]ryno76 wrote:

[quote]kimball1 wrote:

If I’m going to stick with a beginner program for 2-3 months, I just want to start with the best program for me. Also, if I do SS, I’m going to do Pendlay Rows instead of the Power Cleans which are in the original program – Although Rip says it’s a suitable substitution, I still don’t know if this downgrades the program effectiveness at all.

[/quote]

You are majoring in the minors. How many days a week do you want to lift? Is improving your physique your primary goal? Will you be consistent this time? Will your diet match your goals?

Look, if you are not planning on lifting for the rest of your life, quit now and go do P90x. Lifting is a lifetime pursuit and since it is lifetime pursuit that means there is room for some trial and error. What program you follow will evolve as your goals change and as you get older. The program that is best for you is the one you will do consistently until you learn enough about lifting and how your body responds.

In other words, just move some damn weight and eat. Yes, it’s that simple.[/quote]

Most of your questions are answered in my previous responses. Also, I never said I was going to quit. I even stated that I would like to look like that body in that picture within 1-2 years… By saying I want a good beginner program I can stay on for 2-3 months, I wasn’t meaning I was going to quit weight lifting… I was meaning a program I could stay on before I could change to an intermediate program. I really don’t care how long I’m on the program I start with, as long as I see results, I’m going to milk it for all its worth before I change to another program. I just need help deciding which one would be best for me.

11

[quote]kimball1 wrote:

Most of your questions are answered in my previous responses. Also, I never said I was going to quit. I even stated that I would like to look like that body in that picture within 1-2 years… By saying I want a good beginner program I can stay on for 2-3 months, I wasn’t meaning I was going to quit weight lifting… I was meaning a program I could stay on before I could change to an intermediate program. I really don’t care how long I’m on the program I start with, as long as I see results, I’m going to milk it for all its worth before I change to another program. I just need help deciding which one would be best for me.
[/quote]

“The program that is best for you is the one you will do consistently until you learn enough about lifting and how your body responds.”

I am quoting myself from my prior post. There is no perfect program. Pick one, a physique oriented one since that seems to be your goal, and do it. In six months to one year if you aren’t where you want to be, make the necessary adjustments.

Everyone has been telling you to just get on a proven program and do it. Even Ethan7X’s favorite Reg Park programs would be fine, though I get sick of seeing them in every damn thread. I know you didn’t say you were going to quit, my point was that lifting is a LIFETIME activity so set goals, but realize you have years to continually improve yourself and learn what works for you. Just be consistent and track your progress and you will be fine.

The reason no one can tell you what routine is BEST for you is because no one knows how your body will respond in the long run. Also, there is no BEST routine, some are just BETTER for particular goals.

12

You cannot know until you try them out which one works for you. So just pick one and do it for a few months (like 3-4) and see how it goes. If you’re gaining in whatever area you want, etc.

If you want a pat answer do

Workout A:
Deadlift (3x5)
OHP (3x5)
front squat (3x5)
Dumbbell row (3x8)
Chin ups (3 till failure)

Workout B
Squat (3x5)
Bench (3x5)
strait leg dead (3x8)
tricep extensions (3x8)
pull ups (3 till failure)

It’s not the best possible routine, for ANY goal, because I’m a novice, and because I don’t know your body… but it’ll get you more results than looking for the perfect routine indefinitely will.

13

[quote]kimball1 wrote:
Well, my goal isn’t to be the strongest guy in the gym, but I would still like to be strong. My main goal is to body build though. I would love to be able to squat above 300 pounds, bench over 250, deadlift above 350, and would love to be able to military press pretty high also. If I was to show you what I would like to look like in a year or 2, I would love to look something like the body in this picture:

My problem isn’t not having the will power, or eating enough to gain the muscle, my problem is picking the perfect program for me and to get going on it. [/quote]

Well if your main goal is to bodybuild (while still getting strong) then my suggestion would be to program the main 4 lifts for strength, and then do your assistance work like a bodybuilder.

A great way to do this would be 5/3/1 on your main lift and then bodybuilding assistance. Wendler laid out a way to do this here:

Since you’re being so indecisive, there. Do that. Go buy the 5/3/1 book (it’s only 20 bucks) and get started.

14

Hi all,

kimball 1, as the others have said it really comes down to picking a routine and staying with it.
I was where you were just a few months back did not know what to do. I went to a store and looked through all the books on weight lifting picked one that looked best for me at the time.

I then went to a sports store and looked for weights picked some power blocks they went from 15 pounds to 90 pounds and a bench went home and started doing the program in the book and eating the diet that it suggested. fast forward 5 weeks I was 19 pounds lighter and could lift 60 pounds with each hand lol. I know whoppty do right. For me it was.

5 weeks earlyer I could hardly push 80 pounds off my chest with 40 pound power block in each hand.
In March of this year I learned about T Nation. and Romin fitness. I ordered Romans work out plan and started his workout plan and lost more weight and gained more in strength while using his program. finished Romans program and as I kept reading on T- Nation about Jim Wendlers 5-3-1 program and how easy it was sopose to be.

I decided to order it and I wish I would have known about it back on Feb. 1st of this year.
I just called and ordered Jim’s second addtion of 5-3-1 two days back.

My vote for ya is to look at Jim’s program. You will not be disappointed.

Hope this helps in your decision.

Bryan

15

[quote]Bryan Breeden wrote:
Hi all,

kimball 1, as the others have said it really comes down to picking a routine and staying with it.
I was where you were just a few months back did not know what to do. I went to a store and looked through all the books on weight lifting picked one that looked best for me at the time.

I then went to a sports store and looked for weights picked some power blocks they went from 15 pounds to 90 pounds and a bench went home and started doing the program in the book and eating the diet that it suggested. fast forward 5 weeks I was 19 pounds lighter and could lift 60 pounds with each hand lol. I know whoppty do right. For me it was.

5 weeks earlyer I could hardly push 80 pounds off my chest with 40 pound power block in each hand.
In March of this year I learned about T Nation. and Romin fitness. I ordered Romans work out plan and started his workout plan and lost more weight and gained more in strength while using his program. finished Romans program and as I kept reading on T- Nation about Jim Wendlers 5-3-1 program and how easy it was sopose to be.

I decided to order it and I wish I would have known about it back on Feb. 1st of this year.
I just called and ordered Jim’s second addtion of 5-3-1 two days back.

My vote for ya is to look at Jim’s program. You will not be disappointed.

Hope this helps in your decision.

Bryan
[/quote]
I hope you aren’t going to use power blocks for Wendler’s 5/3/1 :stuck_out_tongue:

16

Hi all,

panzerfaust, I have and will for some of the assistance work, like rows, lunges and DB side bends, but not for the main lifts. I am also following Jim’s advice from page 7. under the heading
Start to light. Jim emphasizes starting light and not letting ego get in the way. Just keep lifting and making progress. The lifting bug has bitten me and so I am in this for the long haul lol.

So kimball 1, have you decided on what you are going to do?

Bryan

17

[quote]Bryan Breeden wrote:
Hi all,

panzerfaust, I have and will for some of the assistance work, like rows, lunges and DB side bends, but not for the main lifts. I am also following Jim’s advice from page 7. under the heading
Start to light. Jim emphasizes starting light and not letting ego get in the way. Just keep lifting and making progress. The lifting bug has bitten me and so I am in this for the long haul lol.

So kimball 1, have you decided on what you are going to do?

Bryan [/quote]

Sorry, I was just being a smart ass haha. Power blocks are pretty badass and will definitely be good for the assistance work!
Starting too light is a definite smart idea. Everyone I know who has started 5/3/1 too heavy has crashed hard.
Do you know which template you are going to run first? BBB strikes me as a good one for a beginner if you can handle the boredom. I’m running Full Body Template, currently about to start the 7th cycle of it. I also ran Triumvirate for 3 or 4 cycles last year.

18

panzerfaust, LOL that is ok smarty pants lol. Yea I really like the powerblocks I have. I also bought a pair of Force grips instead of the Fat Grips. They fit reall good for them and my barbell and EZ grip bar too. I would like to get the extra extentions to make each power block to go from 90 pounds each to 130 pounds but I am not any where near lifting a 100 pound powerblock let alone a 130 pound one. lol Maybe in a 6 months or a year from now I might.
Yea when I read that Jim said he wished he would have listened to his coaches about starting lighter than trying to go heavyer It made me think back to his article about a letter to himself and what he would say to himself if you could really do that. I figured I am going to do the option one like Jim has it set up on page 21. It seemed like a better plan to me anyways lol. I figure any guy that can squat or has squated
1000 pounds and says if I was to do it over again I would do it this way then I think that sounds good to me.

Yep I am doing the BBB like Jim has planned out on page 45. I did have to change the chin-ups out for Rows. I am not able to do chin ups. When I go to do a chin up a get a sharp pain in my left elbow area.
and I do not have a leg curl machine so I do lunges instead or steps ups.

As to the getting bored so far I have not, my wife tells me if I am not thinking about making custom hand made knives( That is what I do for part time fun) then I am thinking about lifting weights lol lol. She is right.

I am sure I will switch the assistance work around in time but for now the BBB template is it.

it sounds like the 5-3-1 program is working for ya. That is great to hear.

Chat with you later,

Bryan