Help Pick a Strength Program

AltAccount

Howdy,

I'd like to start a training program to get strong (or at least stronger...).

I've been cycling a lot over the last few months and have got my weight to where I want it. I'm keeping an eye on what I eat, but I'm generally happy watching calorie intake and my macros rather than getting into a very prescriptive diet.

I'm 36, I can find the time to do two 40 min sessions per week.

My instinct is that I mostly need to work on core and upper body. My legs are fairly strong from the cycling, and the inevitable squats should probably close any gap there.

To be honest, I've no idea where to start. The more I read, the more programs I come across - some seem sensible, some fairly meatheaded.

Can anyone point me to a reputable program that's compatible with two 40 min sessions per week?

long range shooter

AltAccount wrote: »

Howdy,

I'd like to start a training program to get strong (or at least stronger...).

I've been cycling a lot over the last few months and have got my weight to where I want it. I'm keeping an eye on what I eat, but I'm generally happy watching calorie intake and my macros rather than getting into a very prescriptive diet.

I'm 36, I can find the time to do two 40 min sessions per week.

My instinct is that I mostly need to work on core and upper body. My legs are fairly strong from the cycling, and the inevitable squats should probably close any gap there.

To be honest, I've no idea where to start. The more I read, the more programs I come across - some seem sensible, some fairly meatheaded.

Can anyone point me to a reputable program that's compatible with two 40 min sessions per week?

There is a 2 day per week wendler 5/3/1 option,not sure if 40 Mins will cover it,but you could always alternate between the different assistance excersises.


http://www.blackironbeast.com/5/3/1/calculator

tommyboy26

http://forum.bodybuilding.com/showthread.php?t=155009423


have a read of that its an excellent beginners progarm. i have gained alot from it

siochain

i'd second the wendler 5/3/1 BBB good all-round program, easy to follow and benefits are highly transferable to cycling

willmunny1990

Look into stronglifts 5x5 or Starting Strength by Mark Ripptoe.

runawaybishop

5/3/1 isnt set up for a beginner, its weekly/monthly gains. Starting strength or stronglifts is more suitable.

long range shooter

runawaybishop wrote: »

5/3/1 isnt set up for a beginner, its weekly/monthly gains. Starting strength or stronglifts is more suitable.

Not according to Jim Wendler;)

http://www.jimwendler.com/2011/09/531-for-a-beginner/

runawaybishop

long range shooter wrote: »

Not according to Jim Wendler;)

http://www.jimwendler.com/2011/09/531-for-a-beginner/

A beginner can make gains off of any program. 5/3/1 isnt geared so much towards them though - a simple 3/5x5 is easier for them to follow and understand and has a more logical weight progression.

long range shooter

runawaybishop wrote: »

A beginner can make gains off of any program. 5/3/1 isnt geared so much towards them though - a simple 3/5x5 is easier for them to follow and understand and has a more logical weight progression.

Dont get me wrong,i agree starting strenght and 5x5 are great beginner programs,but for someone with 40 min to spare 2 times a week,i think wendler is better.
In order to make gains with the other programs you have to follow them 3 times a week.
And on the online calculator below its 2 options with twice a week and one beginner program.
All you have to do is put in your 1RM,and the program will be done.

http://blackironbeast.com/5/3/1/calculator

http://www.t-nation.com/free_online_article/most_recent/effective_training_for_busy_men_1

runawaybishop

long range shooter wrote: »

Dont get me wrong,i agree starting strenght and 5x5 are great beginner programs,but for someone with 40 min to spare 2 times a week,i think wendler is better.
In order to make gains with the other programs you have to follow them 3 times a week.
And on the online calculator below its 2 options with twice a week and one beginner program.
All you have to do is put in your 1RM,and the program will be done.

http://blackironbeast.com/5/3/1/calculator

http://www.t-nation.com/free_online_article/most_recent/effective_training_for_busy_men_1

You can work stronglifts or SS 2 times a week easily and get good results - they are full body. If you are time constrained 5/3/1 isn't great because you spend a lot of time faffing about changing the weights.

long range shooter

runawaybishop wrote: »

You can work stronglifts or SS 2 times a week easily and get good results - they are full body. If you are time constrained 5/3/1 isn't great because you spend a lot of time faffing about changing the weights.

Well looking at the age of OP,i think its just a advantage to spend alot of time faffing about changing the weights.
I used to do both starting strenght and 5x5,but found them to intense,i made gret gains untill my shoulders said stop,i changed to wendler,and made better gains over time and without injury.

runawaybishop

long range shooter wrote: »

Well looking at the age of OP,i think its just a advantage to spend alot of time faffing about changing the weights.
I used to do both starting strenght and 5x5,but found them to intense,i made gret gains untill my shoulders said stop,i changed to wendler,and made better gains over time and without injury.

Op and me aren't much apart in age I'm not going to argue this ad nauseum though, i agree that 5/3/1 is a good programS. I've ran 9 months of SS and 8 months of 5/3/1 and enjoyed them both. Choosing one over the other won't make or break him

thegreatiam

You could easily do SS, SL or 5/3/1 in 2 sessions a week. You just wont progress as quickly as someone doing 3 sessions.

SL would probably be the fastest program on such a tight time scale. The videos on his blog are 30 minutes for the whole workout. So it is definately possible to get it done in such strict time.

Id advise making more time for weight training tho, it will benefit your cycling and general fitness. better to do the 3 sessions a week, 45-1h a session.

With squats DL and OHP youll be workign your core plenty, and bench and OHP and row will work your arms. add it will all compliment your cycling. After a few weeks you may consider adding in some other lifts, but it should be after your main lifting is done.

AltAccount

Cheers all, I've got some reading to do...

long range shooter

runawaybishop wrote: »

Op and me aren't much apart in age I'm not going to argue this ad nauseum though, i agree that 5/3/1 is a good programS. I've ran 9 months of SS and 8 months of 5/3/1 and enjoyed them both. Choosing one over the other won't make or break him

No i agree,lol.
But we are all different and from different backgrounds when it comes to training,i just found the wendler works best for me.And i am a bit older,lol:o

hidinginthebush

Hey lads, figured I'd piggyback on this thread. I've been doing bodyweight stuff the last year or so, but am tthinking starting a strength program. Pretty close to op age wise, and cycle into work most days, happy with my weight.

I'm just wondering, is starting strength a program for getting swole, as I'm not looking for that. I'm just looking to get stronger and to have something I can keep at. The benefit of these programs as I see it is progressing is a matter of adding weight to the lifts, whereas with the bw stuff I haven't room to go adding rings to my pullup bar etc.

So is SS a balanced program? Does it cover everything? Not too worried about solely focusing on biceps or calves or anything like that.

As in, when I started the BW stuff, it was very clear that you need to be pushing for every pull exercise (though theres not a whole lot of leg work you can do apart from pistols).

Tl:dr: is starting strength a complete program for a fit beginner looking to build strength but not necessarily get swole?

thegreatiam

hidinginthebush wrote: »

Hey lads, figured I'd piggyback on this thread. I've been doing bodyweight stuff the last year or so, but am tthinking starting a strength program. Pretty close to op age wise, and cycle into work most days, happy with my weight.

I'm just wondering, is starting strength a program for getting swole, as I'm not looking for that. I'm just looking to get stronger and to have something I can keep at. The benefit of these programs as I see it is progressing is a matter of adding weight to the lifts, whereas with the bw stuff I haven't room to go adding rings to my pullup bar etc.

So is SS a balanced program? Does it cover everything? Not too worried about solely focusing on biceps or calves or anything like that.

As in, when I started the BW stuff, it was very clear that you need to be pushing for every pull exercise (though theres not a whole lot of leg work you can do apart from pistols).

Tl:dr: is starting strength a complete program for a fit beginner looking to build strength but not necessarily get swole?

Starting strength is a strength program, while you will inevitable get a little bigger it is not the focus.

It is relatively balanced, as in it's a full body program.

Some people complain that while you get strong, you don't get big pecs or biceps. But those people are usually doing SS for the wrong reasons.

TL:DR, yes, SS is designed for completed beginners to get strong.

Actually its designed for teenage American football players to get super strong

a lot of useful info on the starting strength wiki to accompany the book
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

runawaybishop

hidinginthebush wrote: »

Hey lads, figured I'd piggyback on this thread. I've been doing bodyweight stuff the last year or so, but am tthinking starting a strength program. Pretty close to op age wise, and cycle into work most days, happy with my weight.

I'm just wondering, is starting strength a program for getting swole, as I'm not looking for that. I'm just looking to get stronger and to have something I can keep at. The benefit of these programs as I see it is progressing is a matter of adding weight to the lifts, whereas with the bw stuff I haven't room to go adding rings to my pullup bar etc.

So is SS a balanced program? Does it cover everything? Not too worried about solely focusing on biceps or calves or anything like that.

As in, when I started the BW stuff, it was very clear that you need to be pushing for every pull exercise (though theres not a whole lot of leg work you can do apart from pistols).

Tl:dr: is starting strength a complete program for a fit beginner looking to build strength but not necessarily get swole?

What do you mean by getting swole exactly? When you get stronger your muscles will get bigger, but you wont accidentally get too big or anything. SS or SL will give you a good strength base, if that is what you are looking for.