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Solid Program Recommendations

DavidW23

DavidW23

New Member
Does anyone know of any challenging and proven workout programs? I’ve seen John Meadows recommended a lot thinking about trying the creeping death. Just looking for a bad ass program to follow with proven results. Usually do my own thing but want to give one a go! TIA
 
John's programs are some of the best non-customized programs there are for hypertrophy and bodybuilding oriented lifters. Probably the very best (again, for non-custom programs) as far as intelligent programming of different techniques (accommodating resistance, high-intensity techniques, volume, etc).

I believe custom programming is absolutely best in the advanced stage but if you want something to just follow and not worry about for 12-16 weeks, his programs are excellent choices.

I buy the new ones as they come out even though I do my own programming just to see what is new in his rotation and new tech in general, it's worth it for that alone to me.
 
weighted chinup said:
John's programs are some of the best non-customized programs there are for hypertrophy and bodybuilding oriented lifters. Probably the very best (again, for non-custom programs) as far as intelligent programming of different techniques (accommodating resistance, high-intensity techniques, volume, etc).

I believe custom programming is absolutely best in the advanced stage but if you want something to just follow and not worry about for 12-16 weeks, his programs are excellent choices.

I buy the new ones as they come out even though I do my own programming just to see what is new in his rotation and new tech in general, it's worth it for that alone to me.
Click to expand...
Yeah I mean all I have heard are good things. Just wanted to know if it was worth the money. Which sounds like it is. But yeah like you said I’m just looking for something to follow that people have positive results with.
 
DC training, Scott Stevenson fortitude training, Meadows mountain dog training are going to be the ones I recommend on the bodybuilding side of things for somebody that has built a true base of strength and size.

Those who haven't built that greyskull lp to greyskull powerbuilding are going to be my usual recommendation. Usually tell people to do 18-24 weeks of @weighted chinup DFT program before going to an advanced program.
 
showstoppa said:
DC training, Scott Stevenson fortitude training, Meadows mountain dog training are going to be the ones I recommend on the bodybuilding side of things for somebody that has built a true base of strength and size.

Those who haven't built that greyskull lp to greyskull powerbuilding are going to be my usual recommendation. Usually tell people to do 18-24 weeks of @weighted chinup DFT program before going to an advanced program.
Click to expand...
Yea I push myself pretty hard in the gym and believe I am at a more intermediate level of size and strength. Just under 5’9” at 180 around 10 percent BF. Bench 320 lb for 3. Squat 350 for 3. Deadlift 415. Have more of a bodybuilder goal and physique. Definitely want to give the mountain dog a go.
 
Well just remember for most gains in strength will equate to gains in size so long as volume is above minimum effective dose and one is in a caloric surplus.

For mountain dog, I suggest starting with creeping death, Carnage, or gamma bomb. If you need one lmk
 
showstoppa said:
Well just remember for most gains in strength will equate to gains in size so long as volume is above minimum effective dose and one is in a caloric surplus.

For mountain dog, I suggest starting with creeping death, Carnage, or gamma bomb. If you need one lmk
Click to expand...
Was thinking about the creeping death for sure just gotta get it. Thanks man
 
I sent you a pm with the program, save your money for food.

Another person that has not been mentioned but puts out great programming is Christian thibideau on thibarmy. His programs are damn good especially his neurotype system that plays to the personality atrengtha of the lifters with both diet and training. He has some great courses

Some others
3dmj-alberto Nunez and Eric helms
Greg nuckoles
Jordan Peters-essentially fortitude/DC training
Kizen training
Bayesein bodybuilding
Ben Paliski (great programming)
Layne Norton
Jeff Nippard
Borge Fagerili(myo-reps)
The online coach
 
showstoppa said:
I sent you a pm with the program, save your money for food.

Another person that has not been mentioned but puts out great programming is Christian thibideau on thibarmy. His programs are damn good especially his neurotype system that plays to the personality atrengtha of the lifters with both diet and training. He has some great courses

Some others
3dmj-alberto Nunez and Eric helms
Greg nuckoles
Jordan Peters-essentially fortitude/DC training
Kizen training
Bayesein bodybuilding
Ben Paliski (great programming)
Layne Norton
Jeff Nippard
Borge Fagerili(myo-reps)
The online coach
Click to expand...
Thanks brother I appreciate the hell out of that. I actually follow Christian Thibadeau he definitely knows his shit. I’ve been lifting for about 4 years now and know I have a good personal program for myself but really wanted to try something that will push my limits. Thanks again man
 
One last one and lot sure how I forgot was renanscance periodization. Plenty of others in the powerbuilding mode but for bodybuilding the above are pretty cream of the crop.
 
First and Foremost... any program can be solid it it fits your goals.
It's the principles employed during the training. (Captain Obvious right)
I am referring to mixing things up with Time Under Tension Adjustments, Volume, Intensity, DC Methods, Drop sets, Super sets, Giant Sets, FST, and on and on, maybe some weekly undulating periodization, exercise selection and rotation... and on and on...

In one week, starting back on:
Biceps+Chest
Legs
Back+Shoulders+Triceps
Deadlift

I have some things I need to work on, and this split works.
Biceps and Chest: Instead of typical Chest and Triceps, I am choosing to do a indirect emphasis on triceps by doing Chest and then direct work on the other day(where I actually do triceps)
I feel this allows me to get good frequency instead of hitting all at once, as well as being able to hit biceps first, which need work.
Hitting back and biceps doesn't works as well for me. I have to hit back first of course, then biceps just don't get the same pump amd feel as when I hit them on chest day. I can also get more focused on them.

Best bodyparts that don't need much work, grow easily:
Chest, Shoulders, Traps
I do pushups throught the week as well. I don't need direct trap work. Need work on rear delts and upper chest. I don't even do flat bench right now, just incline.

Need work on: Arms and Legs Arms need to catch up with shoulders. Legs overall need more mass. More core work.

Deadlift day because I want to work on posterior chain. Also throw in ab work, however I do ab stuff every other day. Light sets of band pull aparts, or some rear delt stuff.
 
Last edited:
showstoppa said:
I sent you a pm with the program, save your money for food.

Another person that has not been mentioned but puts out great programming is Christian thibideau on thibarmy. His programs are damn good especially his neurotype system that plays to the personality atrengtha of the lifters with both diet and training. He has some great courses

Some others
3dmj-alberto Nunez and Eric helms
Greg nuckoles
Jordan Peters-essentially fortitude/DC training
Kizen training
Bayesein bodybuilding
Ben Paliski (great programming)
Layne Norton
Jeff Nippard
Borge Fagerili(myo-reps)
The online coach
Click to expand...
This about sums it up.... @showstoppa has about damn near any program you could think of. Jeff Nippard has great program structure as well as John Meadows I’ve ran 3 or 4 of his programs now. . Even though I’m not a huge fan of Layne Norton I’ve made great progress with the PHAT program as well (you can google the template).

Gamma Bomb is a great start. That was the first meadows program I ran as well and it was nonetheless a great experience.
 
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