As far as muscle gains and/or strength gains, which lifting program worked the best for you?
How long did you run it?
What type of increases did you see?
I like DC theory......the gains are faster more noticeable.....very taxing but worth it.
Dont know if i can say a "program" has given me size or results as much as the proper nutrition, rest, determination and dedication has. With that said i like GVT and DC probably more than others.
Eating to be stronger has been pretty important to me. I loved Flood and Destroy always seemed on the brink of disaster but made some great gains. I think for my foundation a 5 day on two day off one muscle group per day with pyramiding down in reps up in weight worked for me as well. I've also had success with FTS 7 sets. I also think changing up for CNS confusion makes for good growth. I'm no expert but these things worked for me, and I'd still put food at the top of the list.
SHEIKO nothing more to add... nothing more dramatic than that...
i'd have to agree with BOTH Gunz and Raiden on this. i'm no powerlifter but DC definitely gave me my best gains as far as a specific "program" and 5x5 i would say is a close 2nd but no program is gonna help without proper rest, nutrition, and dedication.
good thread fellas
Smolov Jr for deadlifts. Currently using it for bench and already feeling stronger.
Best for building I found was a four day split with real low volume (max 2 working sets ) and high intensity .
For strength I like old-fashioned periodization and working each muscle group once per week again with fairly low volume*. I guess you could liken my philosophy to Heavy-Duty Mentzer for hypertrophy and Ed Coan for power stuff .
Frantz and Coan are both bad ass if you recover well..... westside is a good start if you know how to adapt a program to your needs..... 5/3/1 if you are raw..... I do well on a modified Frantz/westside with a 3 week wave.
Smolov squat routine, if you don't mind putting the other two lifts on the back burner. I only lasted eight weeks on the program and still put 20 lbs on my squat.
Paul Carter's Getting Jacked is a good off season strenth/hypertrophy routine. His Strong-15 program (5-4-3-2-1-1-1-backoff) is great for peaking. Didn't think backoff sets worked for deadlifts, but they do.
Hypertrophy Cluster Training (build to a 6 rep max, followed by 3 rest/pause doubles) is another good one for strength & hypertrophy. You can find the details on wannabebig.com .
By the way, add three days of weighted carries (farmer/suitcase/waiter/heartbeat walks), prowler pushes, and/or sled pulls to whatever routine you're on, and watch your lifts soar.
Last edited by UncleAl; 06-21-2012 at 12:39 PM.
+1 for Al's point on adding some strongman style conditioning.
I only add 1 or 2 days a week, the first as a lighter recovery day done the day after heavy squats, and the second as a fast paced conditioning day OR a heavier deadlift auxiliary day.....
It's helped recovery, but more importantly it's really helped my total. By the time you get to deadlift at a meet most guys are fried and I am still going strong from all of the prowler pushing and conditioning work.
I was gonna try the smolov but ended up sticking with wendlers 531 for powerlifting and my strength is continuing to increase. Competing at the end of the month. But anyhow 531 has been working for me for some time now