Quote:
Originally Posted by el borracho
Strength programs I have tried:
Russian Bench program which I thought was ineffective and would not recommend.
5/3/1 which I thought was getting strength results but slowly. My friend and I ran it for like 6 or 8 months and I got close to my goal. Might have liked to do a reset and build up again but my friend wanted to switch to a higher volume routine. Not sure how much credit or blame goes to the program, but we were starting to look more like powerlifters -big, but not asthetic- when we were on this program.
|
5/3/1 progression is pretty slow. Beyond 5/3/1 is a lot better because you are hitting the big 3 twice per week, a heavy day and a day where your at 5x3 @ 80% or 5x5 at like 70-75%. If you do rowing in between every pressing set, you will put on some serious size. Add some snatch grip high pulls for 'yoke' factor, and fill out that XL t-shirt
There are better programs if your into powerlifting, like texas method for example. powerlifting is all about specificity, so the more you train the lift/movement patter, the better you get.