Excuse the interruption - looking for some help as I determine where to go from here. Wrapping up soon (maybe 1-2 wks) a program I've been on and enjoyed. It was a 4 day scheme where worked out upper body/arms on two days, lower body/back on the other days. I really enjoyed it having the option to get in the gym 4 days a week and not just 3 days like some plans.
I'm trying still looking to get bigger (5-10 lbs), not trying to lose too much fat (maybe a few % points). Any thoughts on NROL, WS4SB, or Scrawny to Brawny? Also open to anything else people would recommend. I know this is horribly open ended and maybe the advice will be just pick one and do it.
I've been reading through lots of logs and trying to get a feel for how people have responded to various programs, but thought I'd throw it out here. Thanks for taking the time to read!
I really enjoyed WS4SB, and it fits perfectly in to the 4 day scheme you prefer. There's a lot of freedom to pick different movements. I was doing the program based off of DeFranco's "Part III" article, which added a dynamic lower body day, and I found the jump training to be a nice complement to the max effort lower body work.
thanks much. I wouldn't want the running, etc. part of it, but looks like I could throw that out. Jumping makes me nervous for my knees, but maybe wouldn't be bad ....
Where were you seeing running as part of the program? I did his 4-day strength training template and wasn't doing any running. Pick-up basketball usually provides me with all the conditioning work I can handle.
Jump training was new to me, too, and I really found it to be enjoyable. The volume of the jumping stuff is pretty low, fwiw.
I read through it quickly and it was talking about sprinting, etc. I'll have to give it a much closer read as I decide between programs and which one makes the most senese. I'm not interested in anything but lifting and getting bigger.
Have you looked at any of Waterbury's hypertrophy programs, Richie? I've quite enjoyed them and have had some success with them.
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You know, I started TBT last fall and gave up on it. I had a hard time with the variations on the number of reps and maxes. But that's a lame reason. Might be a good one to consider again.
I just finished several of Chad's programs and am now considering WS4SB, just the opposite of you. It's like I'm the Garth to your Michael Knight, complete with goatee.
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Programs are all fine and good.. but really, you need a system that you can continually change to support your strengths and weaknesses. WS4SB is a good system for this. Its a program you could stay on for 20 years and still make excelent progress if you understand the programming.
Beware of stuff that says 'you need x sets and y reps for your squat session' this stuff can be good for a while and for bits of time.. but overall.. hows the trainer who wrote it going to know if your form on your last set of squats is bad enough to stop the set?
Programs are all fine and good.. but really, you need a system that you can continually change to support your strengths and weaknesses. WS4SB is a good system for this. Its a program you could stay on for 20 years and still make excellent progress if you understand the programming.
I have yet to try this but I have a few buddies that worship the "Max OT training series". It's not particularly aimed at hardgainers, but seems to be a quality science based hypertrophy program. If you do a search through JP's forum you'll find a few good topics about it. I've been reading about it and I think I am going to give it a shot once I have finished my current program. If you are interested here is a link. AST Sports Science - Max-OT Introduction
guys, thanks so much for the replies, thoughts, advice, links, etc. I have printed off a bunch of crap and am reading through it. Will probably switch to something in about 10 days -- so we'll see. but I definitely like the idea of having a program that can be adapted and changed over time, as Frank points out.
Westside for skinny definitly the way to go as frank says you could use it for years plus the dynamic effort day is just plain fun!- from my personal experience not a huge fan of waterburys programs theyre a bit all over the place just my two cents
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