Settling into a proper programme, advice needed.

Parsley

So I've been lifting reasonably seriously for a couple months, after years of rowing. As can be seen in my log I've been lifting failry aimlessly without a properly structured programme. I've made gains, but I don't think I'll be keeping them up very long going the way i'm going.

To that end I've decided to pick a programme to stick to. Thing is, there's so many out there, and I don't know what would be best for me, for my goals and where I am now. I want to get lots bigger and lots stronger basically. A decent combination of powerlifting and bodybuilding.

So, what're the pros and cons of say, Westside for skinny bastards, a 5/3/1 programme, starting strength, sheiko, smolov etc?

Right now my stats are:

Age: 19
Height: 6'1"
Weight: 78-80kg

1rms:
Bench: 101kg
Squat: ~100kg
Deadlift: ~120kg

I'd appreciate any help ye guys/gals can offer.

tribulus

I don't know if you did much resistance training for rowing but assuming you're fairly new to lifting then I'd really just focus on getting stronger - the size will come with the strength.

I personally would definitely avoid smolov and probably avoid sheiko for now and go with something easier - starting strength or WSSB could be good (read kevpants' thread on it for a simple enough explanation of it).

Alternatively you could do up your own program, no reason for it not to work once you're consistent, keep it simple and get enough food and rest.

E.g 3 days a week,

Squat 5 x 5
Leg Press 3 x 12
Split squats/lunges 3 x 8
Hanging leg raises 3 x 10
Planks 3 x 1 minute holds.

Bench 3 x 6
Floor press 3 x 6
Chins 4 x 6
Rows 4 x 8
Facepulls/some other upper upper back or external rotation exercise (google it) 4 x 12
Tricep extensions 3 x 12
Curls (for elbow health and the ego :pac: ) 3 x 8

Deadlifts 3 x 5
Romanian DL (google it) 3 x 8
Shrugs 3 x 10
Rows 4 x 8
Upperback/ex rotation 4 x 12
Abwork

You can change exercises for similiar alternatives or add more sets/reps etc. but something like that will do you fine. I followed a similiar routine for my first PL competition (except I had an extra upper body day and did feck all shoulder/upperback work) and it worked a treat.

cardio,shoot me

i enjoy SS if your considering giving it ago, simple and gets you in and out quick, not to mention ive had major gains, but then again your way stronger than i am, so your gains might not be as good

Parsley

tribulus wrote: »

I don't know if you did much resistance training for rowing but assuming you're fairly new to lifting then I'd really just focus on getting stronger - the size will come with the strength.

Well I've been doing weights for about 4-5 years for rowing and have gotten reasonably strong, but I want to kick it up a notch. What I'm doing is fairly similar to what you posted up there, but I usually do four sessions a week. So would I be grand doing what I'm doing, as long as I keep doing it consistently?

tribulus

Well if you're enjoying what you're doing and making regular progress towards your goals then there's no need to change things.