What program for strength do you use?

[RodgerThat]

Just curious what everyone does for their strength programs, do you follow a template or program such as: StrongLifts 5x5, wendlers 531, Greyskull LP, Linear strength, Cube method, Madcow 5x5, Texas method or Smolov? Or have you created your own program? tweaked known programs for your own style and needs? Or even on a program that is fresh out of the gate and not mainstream yet?

Personally I have created my own program with 5x5 for my main lifts and 2 accessory exercises with 4x8 for the same muscle group on a 4 day rotation using an app called STRONG, this has worked for me for around 1.5 years but my squat has began to lag behind so plan on possible doing smolov to bring it back to par. So lets here it what do you guys enjoy and what have been your results with your program.

 

[Mayne]

5/3/1 for a beginner RTS intermediate to advanced

 

[ebkallday]

I personally Use a modified 5×5 on my compound lifts. I cycle It off and on a few times throughout the year. Its just for linear progression, as my goals are bodybuilding focused.

 

[insertnamehere]

I began my strength focus with starting strength and then moved into an undulating periodization program based on Prilepins chart.

 

[Xlgx]

Strong lifts 5x5

 

[RodgerThat]

5/3/1 for a beginner RTS intermediate to advanced

I wanted to try and use the RTS program for 2 rounds to go into a meet 18 weeks total. The only thing is for tracking did you purchase the book or online pdf file to follow? It's defiantly not the easiest to follow because everyday is different so it's not like I can forget my book and it be like strong lifts where you know your either squating,benching, rowing or squating,oh press, deads.

 

[Mayne]

I wanted to try and use the RTS program for 2 rounds to go into a meet 18 weeks total. The only thing is for tracking did you purchase the book or online pdf file to follow? It's defiantly not the easiest to follow because everyday is different so it's not like I can forget my book and it be like strong lifts where you know your either squating,benching, rowing or squating,oh press, deads.

1 paper is all you need, but I have the PDF anyway and also there is a sample of a cycle on the site. Biggest mindfuck is handling % fatigue etc. I am not sure I even grasp it right now after having done 10 weeks on it lol.

 

[RodgerThat]

Ya there's like 250 pages worth of material for that program and I mean it makes sense some of the greatest ever have used it. Just I'm no rocket scientist I enjoy when there's a template or even better a phone app the punches in your numbers

 

[bhog]

I do 5/3/1. There's a good calculator at black iron beast. Been working good for me.

 

[Kinikuman]

For strength I've never found anything that gives me better results than the old Soviet program based on heavy doubles.

 

[dnoyez]

For strength I've never found anything that gives me better results than the old Soviet program based on heavy doubles.

Have any references brother..im into that style of training my self.

 

[Kinikuman]

Have any references brother..im into that style of training my self.

@dnoyez , I do. I attached the program here. It is based on the Prelepin research.
6 weeks long with 3 sessions per week. Two light and one heavy. The top # is % of 1RM. Bottom is reps/sets. The first two sets each day are warm-ups sets. The third is for work. I've used this for 20+ years with great results. Some other programs have been as good, but none better, IMHO. If you follow and complete the program you are almost guaranteed a 5% increase in 1RM at completion. Have fun!

 

[dnoyez]

Thanks.

 

[Danield_bro]

I use the shankle method. Train near a 100% as often as possible.

 

[grey]

Wife and I began with Starting Strength, staying with that unless/until I/we ever hit the Advanced levels (seems unlikely without competition to drive it).

 

[RodgerThat]

I use the shankle method. Train near a 100% as often as possible.

what is as often as possible for yourself? and by 100% do you mean training max or true max because that is alot of taxation on your body to do often

 

[ruckin]

Bill starr's 5x5 is excellent for solid raw strength gains. I've done it successfully multiple times.

 

[jaymaximus]

I'm doing Texas Method right now. Its going well, but I may be making a switch to Master Ps No Limit Training. Guaranteed to make em say ugh...

 

[RodgerThat]

Did you do the original bill star madcow 5x5 or the circuit bill star version?

Bill starr's 5x5 is excellent for solid raw strength gains. I've done it successfully multiple times.

 

[Danield_bro]

what is as often as possible for yourself? and by 100% do you mean training max or true max because that is alot of taxation on your body to do often

Agreed; training 1rm Ed is too often. I try to leave the gym with a PR every day, i.e., hitting 315 on back squat for 18 reps where my old maximum with 315, six months ago, was 13 reps. Or max reps strict press with 95 lbs...or max plank for time...or max 500m row. Constantly increasing force production and establishing a better neuromuscular connection. " I want to feel like I left the gym doing something better than I did last time."