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All Keifer really suggests is “resistance training”. This is very vague.He also reviews a number of programs that are no appropriate.So how should we be training?
All Keifer really suggests is "resistance training". This is very vague.He also reviews a number of programs that are no appropriate.So how should we be training?
You know you could combine this thread with asking about SW+CBL. Just saying. But a good rule of thumb to really go for is like a 5/3/1 approach or SL 5x5, Starting Strength. These are good staples. The DH Heavy Duty is a good mass building routine with CBL. You'll have to base each routine with what your goals are and want to be. Example, I want strength and gain lean muscle and lose fat. So I'm doing CBL SA, with The Bench Challenge, and a variation of 5/3/1.
All Keifer really suggests is "resistance training". This is very vague.He also reviews a number of programs that are no appropriate.So how should we be training?
There are a lot of people on here that will do EXACTLY what kiefer says... and god forbid he publicly prescribe a training program that is right for one person, everyone else will probably do it, forgetting that not eveyone can handle the same volume / training. You'll find that a lot of the information on here is designed to help get your feet wet and to help YOU figure out what works for YOU. There are several programs on the website, such as shockwave and CBL heavy duty. Depending on your lifting experience you can get an idea of what to do there. Personally, if you are not very experienced and just starting out then shockwave is good because it won't over tax your body or your CNS.... and you won't feel beat up and may actually look forward to your next training session. Remember, CBL relies on tGlut activation so some sort of heavy lifting should be correlated with your training to an extent.Cheers and good luck to you!
Good replies so far. If you want to post your goals, we can suggest a program. I personally think 5/3/1 is too easy for backloading, maybe better for carb nite. If you're just starting out, go with one of the other two Big Tex mentioned.
There are several programs on the website, such as shockwave and CBL heavy duty.
The book specifically says not to do Heavy Duty...Many people have said shockwave is not appropriate for CBL.
There are several programs on the website, such as shockwave and CBL heavy duty.
The book specifically says not to do Heavy Duty...Many people have said shockwave is not appropriate for CBL.
Kiefer created his own version of HD that works with this.Personally, I used SW and CBL and had decent results.The past of the PSR sets I would do my 3-rep max so I'd often hit failure or be just short of that, plus doing the X level move most days.
Good replies so far. If you want to post your goals, we can suggest a program. I personally think 5/3/1 is too easy for backloading, maybe better for carb nite. If you're just starting out, go with one of the other two Big Tex mentioned.
OMG, thanks for this! I'm about to start 5/3/1 next week, and was advised against it because it would be too taxing. I don't think this person realizes that I'm here cause I'm hardcore like that lol. Going to be doing carb nite for sure. I personally don't like how I feel when I backload.
Good replies so far. If you want to post your goals, we can suggest a program. I personally think 5/3/1 is too easy for backloading, maybe better for carb nite. If you're just starting out, go with one of the other two Big Tex mentioned.
OMG, thanks for this! I'm about to start 5/3/1 next week, and was advised against it because it would be too taxing. I don't think this person realizes that I'm here cause I'm hardcore like that lol. Going to be doing carb nite for sure. I personally don't like how I feel when I backload.
Yea 5/3/1 is not supposed to be taxing for the most part. A few of the variations may be, but it's only one movement per day with assistance for the most part. I ran 5/3/1 for a week while I was on a traditional cutting diet and I felt very recovered and energized after that week.What are your numbers on the main lifts? If you're just starting out, you might be able to go with SS for a little while which would provide faster gains.
Good replies so far. If you want to post your goals, we can suggest a program. I personally think 5/3/1 is too easy for backloading, maybe better for carb nite. If you're just starting out, go with one of the other two Big Tex mentioned.
OMG, thanks for this! I'm about to start 5/3/1 next week, and was advised against it because it would be too taxing. I don't think this person realizes that I'm here cause I'm hardcore like that lol. Going to be doing carb nite for sure. I personally don't like how I feel when I backload.
Yea 5/3/1 is not supposed to be taxing for the most part. A few of the variations may be, but it's only one movement per day with assistance for the most part. I ran 5/3/1 for a week while I was on a traditional cutting diet and I felt very recovered and energized after that week.What are your numbers on the main lifts? If you're just starting out, you might be able to go with SS for a little while which would provide faster gains.
I'm 5'4, 135-140lbs (been a while since I weighed myself - 140 a month ago and have lost for sure)Bench 110Squat 165Deadlift 220OH 80
Good replies so far. If you want to post your goals, we can suggest a program. I personally think 5/3/1 is too easy for backloading, maybe better for carb nite. If you're just starting out, go with one of the other two Big Tex mentioned.
OMG, thanks for this! I'm about to start 5/3/1 next week, and was advised against it because it would be too taxing. I don't think this person realizes that I'm here cause I'm hardcore like that lol. Going to be doing carb nite for sure. I personally don't like how I feel when I backload.
Yea 5/3/1 is not supposed to be taxing for the most part. A few of the variations may be, but it's only one movement per day with assistance for the most part. I ran 5/3/1 for a week while I was on a traditional cutting diet and I felt very recovered and energized after that week.What are your numbers on the main lifts? If you're just starting out, you might be able to go with SS for a little while which would provide faster gains.
I'm 5'4, 135-140lbs (been a while since I weighed myself - 140 a month ago and have lost for sure)Bench 110Squat 165Deadlift 220OH 80
You could probably run SS for a little while and then switch to 531 when you stop making gains. I would think you'd be able to add another 30 lbs or so to your squat before switching to different programming. Try it out and see how you do. It's designed for a high caloric intake, but you may be able to squeeze some gains out quickly on CNS.
Dang it…so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Dang it...so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Depending upon where you are in your training, you shouldn't necessarily be focused on the pump just yet. You can get lots of pump out of 5/3/1 if you add in a ton of assistance stuff, but going heavy should be your main focus. If you're an intermediate level lifter, then you can probably switch to a bodybuilding routine that puts emphasis on the big lifts and that would provide the pump with the heavy lifting.I personally do only 7 different movements, and I still have some troubles with recovery. If I threw in more assistance, I'd be in the gym for 3 hours and wouldn't be ready for my next workout.
Dang it...so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Depending upon where you are in your training, you shouldn't necessarily be focused on the pump just yet. You can get lots of pump out of 5/3/1 if you add in a ton of assistance stuff, but going heavy should be your main focus. If you're an intermediate level lifter, then you can probably switch to a bodybuilding routine that puts emphasis on the big lifts and that would provide the pump with the heavy lifting.I personally do only 7 different movements, and I still have some troubles with recovery. If I threw in more assistance, I'd be in the gym for 3 hours and wouldn't be ready for my next workout.
That's something I really enjoy getting when I go to the gym. Lifting heavy, concentrating on the main lifts and then do about 4 movements for each body part with a 3 set x 8-12 rep schema with a 30-60second rest.
Dang it...so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Depending upon where you are in your training, you shouldn't necessarily be focused on the pump just yet. You can get lots of pump out of 5/3/1 if you add in a ton of assistance stuff, but going heavy should be your main focus. If you're an intermediate level lifter, then you can probably switch to a bodybuilding routine that puts emphasis on the big lifts and that would provide the pump with the heavy lifting.I personally do only 7 different movements, and I still have some troubles with recovery. If I threw in more assistance, I'd be in the gym for 3 hours and wouldn't be ready for my next workout.
That's something I really enjoy getting when I go to the gym. Lifting heavy, concentrating on the main lifts and then do about 4 movements for each body part with a 3 set x 8-12 rep schema with a 30-60second rest.
That will work with 5/3/1, you'd just have to alter the program(unless he has a heavy accessory one I'm unaware of). Wendler is really big on not overtraining, probably a bit too big on it. You have a pretty good template, but you can be a little more relaxed on the rest time for the assistance movements if you want. The pump will come from short rest, though. Looks like you have the right idea.
Dang it...so if 5/3/1 doesn't give you that pump like I want with a good strength building high volume routine what will?
Depending upon where you are in your training, you shouldn't necessarily be focused on the pump just yet. You can get lots of pump out of 5/3/1 if you add in a ton of assistance stuff, but going heavy should be your main focus. If you're an intermediate level lifter, then you can probably switch to a bodybuilding routine that puts emphasis on the big lifts and that would provide the pump with the heavy lifting.I personally do only 7 different movements, and I still have some troubles with recovery. If I threw in more assistance, I'd be in the gym for 3 hours and wouldn't be ready for my next workout.
That's something I really enjoy getting when I go to the gym. Lifting heavy, concentrating on the main lifts and then do about 4 movements for each body part with a 3 set x 8-12 rep schema with a 30-60second rest.
That will work with 5/3/1, you'd just have to alter the program(unless he has a heavy accessory one I'm unaware of). Wendler is really big on not overtraining, probably a bit too big on it. You have a pretty good template, but you can be a little more relaxed on the rest time for the assistance movements if you want. The pump will come from short rest, though. Looks like you have the right idea.
Awesome, I just wanted to make sure. Appreciate the knowledge.
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