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Thread: A Few Questions About Strength Programs

  1. #1
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    A Few Questions About Strength Programs

    I don't know what kind of program I should be doing!!!

    - My main goal is to gain raw strength.
    - My stats are:
    - Body Weight: 193 lbs

    - 1RM Squat: 245 lbs
    - 1RM Bench Press: 175 lbs
    - 1RM Deadlift: 315 lbs

    Here's a few questions:

    - What program should I do?
    - Should I make my own program, according to my weak points?
    - Do I need to worry about ME and DE days?

  2. #2
    Senior Member jtteg_x's Avatar
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    If your goal is to increase your squat, bench and deadlift numbers then I would suggest looking into a Westside Barbell template utilizing DE and ME days. No pun intended but at those numbers, I would just focus on getting stronger instead of targeting weak points.

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    Quote Originally Posted by jtteg_x View Post
    If your goal is to increase your squat, bench and deadlift numbers then I would suggest looking into a Westside Barbell template utilizing DE and ME days. No pun intended but at those numbers, I would just focus on getting stronger instead of targeting weak points.
    Thanks very much for replying! I'll definately check out some Westside Barbell routines with DE and ME days.

    EDIT:

    Okay, so I was looking at some of the templates that I found around the internet and some things they were talking about were using bands, chains, and board presses. My gym doesn't have any of those things . Damn commercial gyms!
    Last edited by Pure Water; 08-28-2011 at 09:36 PM.

  4. #4
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    Do Jim Wendlers 5/3/1 program and the boring but big assistance work. Do that for at least the next 2 years before u even think about trying a different program.

  5. #5
    Become Unbreakable Mark!'s Avatar
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    5/3/1 is a very solid program, and with the BBB (boring but big) accessory work, you get good volume training in as well. The main thing is going to be sticking to whatever program you choose. 5/3/1 may be a great program, but won't do you any good unless you stick to it religiously. No routine is going to net you the gains and results you're seeking unless you stick to it.
    "Light Weight"

    260's by May

  6. #6
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    Thanks for the replies guys. I guess I'm doing 5/3/1 then! Now I just got to find the template somewhere.

  7. #7
    Senior Member BoAnderson71's Avatar
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    elitefts.com, buy the e-book.

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    Quote Originally Posted by BoAnderson71 View Post
    elitefts.com, buy the e-book.
    I would definitely buy it only I don't buy anything online because I don't want all my money disappearing or to be owing a big amount for no reason .

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    Honenstly I would stick with something simple like Starting Strength, for a while, or even Bill Starr's 5x5. At your level there is no need to over-complicate things. Really a full body routine incorporating deadlifts,squats, bench, rows, pull ups, and sohp is all you really need, not doing all every lifting session of course, but a combination of three lifts. Reps in the 5 rep range, except pull ups sohp and rows can be closer to 8 reps. Work you way up to doing 5 sets of each by starting at something like 3 sets. Then after you put a good chunk of weight on your lifts and progression doesn't come naturally from regularly working out, eating and sleeping, then you can do something more complicated. That's just my two cents.

  10. #10
    Wannabebig ROCKS MrBean's Avatar
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    Google Westside by Louis Simmons, Sheiko @ EliteFTS, Jim Wendlers 531, Block Periodization, then modify your program to suit your needs.

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    Quote Originally Posted by Pure Water View Post
    I would definitely buy it only I don't buy anything online because I don't want all my money disappearing or to be owing a big amount for no reason .
    That excuse doesn't cut it.

    Quote Originally Posted by MrBean View Post
    Google Westside by Louis Simmons, Sheiko @ EliteFTS, Jim Wendlers 531, Block Periodization, then modify your program to suit your needs.
    Newbies really don't need to be modifying programs as they lack the basic knowledge required to make intelligent choices. Pick one of the above and then follow it for a year or two.

  12. #12
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    Quote Originally Posted by Tim K View Post
    That excuse doesn't cut it.
    Can I buy it at a store?

  13. #13
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    Quote Originally Posted by Pure Water View Post
    Can I buy it at a store?
    You can buy it at Elitefts.com. They have a secure server and if you use your credit card, you have built in protection from fraud. Or you can use Google and find a plethora of information about how the program works including a template for 5/3/1 Boring But Big.

  14. #14
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    Quote Originally Posted by Tim K View Post
    You can buy it at Elitefts.com. They have a secure server and if you use your credit card, you have built in protection from fraud. Or you can use Google and find a plethora of information about how the program works including a template for 5/3/1 Boring But Big.
    Thank-you for replying.

    I'll have to sign up for a credit card soon, but for now, I'll go get that information that you're talking about and start with that.

    Thanks to everyone who replied here, I've chosen 5/3/1 since it seems to be the most popular and really good program.

  15. #15
    Senior Member jtteg_x's Avatar
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    good choice. make sure your nutrition and sleep are up to par as well

  16. #16
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    Quote Originally Posted by jtteg_x View Post
    good choice. make sure your nutrition and sleep are up to par as well
    I'll try my best.

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