New Program for experienced lifters

gafferino

Hi Guys

I'm looking for a bit of direction here. Ive been going to the gym for a number of years and over the last few years have been quite into it i.e. I know the do's and donts of training and the main principles etc.

Ive just come off a 10 week program - starting with conditioning and moving up to heavy weight programs split into body parts etc. Im now giving myself 2 weeks off.

So what I'm looking for is what to do next. I'm in decent shape but want to build on what Ive been doing. Would like to build more muscle and lose some fat (working on a new diet for this).

Has anyone any programs they could recommend - am looking for whole body obviously and lots of compound moves.

Would appreciate any advice.

Cheers

deadlybuzzman

gafferino wrote: »

Would like to build more muscle and lose some fat

Although Ive read in on the covers of a hundred magazines apart from beginners I doubt of its that practical of a target for most people-instead of falling between the 2 stools with muscles gains limited by reduced calorie intake and fat loss limited by a need to eat above maintaince levels, pick a target and go after it 100% then do the other at a later stage.

programme wise Im doin 5/3/1 with boring but big-Im moreso banking on the increase in size coming from the increase in loads, doing sound so far though

jasonf9ace

how about trying a 5x5(5 sets of 5 reps) type program?Theres many variations from bill stars madcow,ripptoe and stronglifts to name a few.A quick google and you should find the programs or if your looking for some other kind of program check out here > http://www.muscleandstrength.com/workouts/main.html
Im sure theres a workout program there that would suit you.

gafferino

Great thanks lads appreciate it.