Want a simple program to get stronger?

Hanley

A) Main Lift
Something hard like the main lift 5x8
C) Something else hard like the main lift 5x8
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

Main lift progressions:
70% 5x8+
75% 5x6+
80% 5x5+
85% 5x4+
90% 5x3+
95% 5x2+

...then do it all again with 5kg more, and retest. You should be easily tripling (and more) the starting 1RM inside of the 10-12 weeks

B/C/D/E change to something else after the first 6 weeks too.

The last set on the main lift is "+" which is "as many reps as you can do, without failing".

Most of you won't do this for the next 12 weeks tho. Despite claiming you want to be stronger.

Ya know why? Because the grass is always greener, and the above is REALLY hard work.

But there ya go. It's there if you want it.

thomas anderson.

If you could re write that in English I'd give it a go

Hanley

thomas anderson. wrote: »

If you could re write that in English I'd give it a go

No sweat. That's just €247.

Brian?

Squat day, Deadlift day and Bench day?

Hanley

Brian? wrote: »

Squat day, Deadlift day and Bench day?

Yup. Maybe even an overhead press day or a "get any big movement you want stronger" day too.

deadlybuzzman

Hanley wrote: »

Most of you won't do this for the next 12 weeks tho. Despite claiming you want to be stronger.

Ya know why? Because the grass is always greener, and the above is REALLY hard work.

But there ya go. It's there if you want it.

I ran a version of this before where I nicked the rep progression off a post of yours (your cheques in the post!) This is actually better again.
The morning after week 1 squat day I'd have to put a topical painkiller on the legs just to get down the stairs to out deep heat on them

Brian?

Hanley wrote: »

Yup. Maybe even an overhead press day or a "get any big movement you want stronger" day too.

Aye, I see what you mean. Personally I'd stick with a 3 day plan. Squat, press and deadlift for 12 weeks.

Brian?

I should also say, E is very important. People just don't seem happy unless they do something body buildery.

Alf Veedersane

Brian? wrote: »

I should also say, E is very important.

Es are good! Es are good!

MD1990

Just did 5x5 135kg today high bar squats. Gonna probably have doms tomorow.

biffo2014

Brian? wrote: »

Squat day, Deadlift day and Bench day?

Just curious, what sort of reps or weight would someone use doing this program like mentioned above for 12 weeks?

Is it just for strength or strength and size?

Alf Veedersane

biffo2014 wrote: »

Just curious, what sort of reps or weight would someone use doing this program like mentioned above for 12 weeks?

The main list is based on the 1RM for that lift.

The others exercises depends on what weight you can do those sets and reps for without failing but without being too easy. That will differ for different people.

biffo2014

Thanks for that. And is that progression in the opening post all in one workout? Or for example is it 70% for one week and progress from there?

Nutrition wise would it better to eat more on my rest days?

Hanley

biffo2014 wrote: »

Thanks for that. And is that progression in the opening post all in one workout? Or for example is it 70% for one week and progress from there?

Nutrition wise would it better to eat more on my rest days?

6 workouts, each line represents a week.

Nutrition depends on your goals. But if you changed nothing else, that program would still get you significantly stronger.

Cheers Hanley. I really like the progression.

Now if I could figure out a way to use this template while squatting and benching twice per week. Maybe...

Day 1 - squat
Day 2 - bench
Day 3 - off
Day 4 - deadlift
Day 5 - off
Day 6 - lighter squat and heavy bench
Day 7 - off

I guess a question like that is what I'd have to pay you for.

Alf Veedersane

gvn wrote: »

Cheers Hanley. I really like the progression.

Now if I could figure out a way to use this template while squatting and benching twice per week. Maybe...

Day 1 - squat
Day 2 - bench
Day 3 - off
Day 4 - deadlift
Day 5 - off
Day 6 - lighter squat and heavy bench
Day 7 - off

I guess a question like that is what I'd have to pay you for.

You could just squat and bench once a week and still get just as strong.

You could also have front squats on your deadlift day...

Alf Veedersane

Alf Veedersane wrote: »

You could just squat and bench once a week and still get just as strong.

Maybe... I like high frequency though.

You could also have front squats on your deadlift day...

Yep. Was just thinking that. And then throw in the 4th OHP day and include some bench assistance.

kevpants

Post didn't even get to a second page when someone tried to modify the simplest program in the world.

kevpants

kevpants wrote: »

Post didn't even get to a second page when someone tried to modify the simplest program in the world.

Well he gave the daily structure. Just trying to figure out how you'd fit that into a week. Didn't cross my mind that he meant to only do each lift once per week... sounds alien to me since I've been doing Candito's programme (generally 2 lower and 2-3 upper days per week).

biffo2014

Alf Veedersane wrote: »

You could just squat and bench once a week and still get just as strong.

You could also have front squats on your deadlift day...

Maybe another stupid question but if I just squat and bench once a week for 12 weeks. Would I also develop much mass?

Hanley

biffo2014 wrote: »

Maybe another stupid question but if I just squat and bench once a week for 12 weeks. Would I also develop much mass?

But you're not just squatting for 12 weeks. You're also doing a ton of assistance work.

Which will probably lead to you developing more mass in the next 12 weeks than you have in that last 12.

Alf Veedersane

biffo2014 wrote: »

Maybe another stupid question but if I just squat and bench once a week for 12 weeks. Would I also develop much mass?

What Hanley said.

There's 3-4 training days amd each day has 5 exercises.

Think outside the A.

cc87

I'm keen to give this a go, been looking for a new program to work with.

Power first ok? Snatches/Cleans/Box Jumps? Maybe a 3x3 or 5

Hanley

cc87 wrote: »

I'm keen to give this a go, been looking for a new program to work with.

Power first ok? Snatches/Cleans/Box Jumps? Maybe a 3x3 or 5

YNDTP. So I can't comment.

Remmy

This doesn't have a catchy name, not a chance I'm doing it.

COH

Can I do this program without doing A, B or C? I want to train twice a day too.

And can I change D to swimming? Why isnt there an 'G'? I feel like there should be deloads too.

Also if you could post your private mobile number up to answer questions by text whenever it suits me too that'd be great. God there's actually so much involved in this already I didnt sign up to this. Can we talk about this on facebook? Why didn't you reply to my email?

See you in 13 weeks when its your fault your program that I didnt do didnt work. What a waste of money!

biffo2014

To be honest, Im only a newbie to the gym/Strength training. So still cant figure out OP. Could someone make it simpler for me? Help a poor student

Brian?

biffo2014 wrote: »

Maybe another stupid question but if I just squat and bench once a week for 12 weeks. Would I also develop much mass?

Don't do that. Benching without
Back work is a terrible idea.

If you're going to start that next week, do a squat, dead lift and bench day.

If you can only get to the gym twice a week, keep the same order.

Hanley

biffo2014 wrote: »

To be honest, Im only a newbie to the gym/Strength training. So still cant figure out OP. Could someone make it simpler for me? Help a poor student

http://revolutionfitness.ie/free6weektransformation

Alf Veedersane

biffo2014 wrote: »

To be honest, Im only a newbie to the gym/Strength training. So still cant figure out OP. Could someone make it simpler for me? Help a poor student

A) Main Lift-
Something hard like the main lift 5x8
C) Something else hard like the main lift 5x8
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

---

Take squat as the main lift.
Then something like RDL for B.
Lunges for C
Hamstring Curls for D
Leg extensions for E

There are better sets of exercises but that's just an idea. The B-E are geared towards improving the A. The weights for B-E are based on what you find difficult to do properly for those sets and reps.

Brian?

COH wrote: »

Can I do this program without doing A, B or C? I want to train twice a day too.

And can I change D to swimming? Why isnt there an 'G'? I feel like there should be deloads too.

Also if you could post your private mobile number up to answer questions by text whenever it suits me too that'd be great. God there's actually so much involved in this already I didnt sign up to this. Can we talk about this on facebook? Why didn't you reply to my email?

See you in 13 weeks when its your fault your program that I didnt do didnt work. What a waste of money!

I know this is tongue in cheek, but passing in knowledge is what this forum is all about. Hanley knew better than most what what questions were coming.

Let's try not to scare off the new posters. The ones who genuinely need help.

Kevcol

I just have a question about squats. My mobility is pretty dirt poor at the moment. I'm doing stretches to try to improve on these at the moment. Is it acceptable that I'm placing small weights under my heels so that I can get deeper until I have the mobility to go deep myself.
Thanks

Alf Veedersane

Kevcol wrote: »

I just have a question about squats. My mobility is pretty dirt poor at the moment. I'm doing stretches to try to improve on these at the moment. Is it acceptable that I'm placing small weights under my heels so that I can get deeper until I have the mobility to go deep myself.
Thanks

Possibly a personal thing but I wouldn't be inclined to use plates because I wouldn't feel stable on them.

But generally I'd be more inclined to try and fix the problem first if using small plates are your only option to work around your poor ankle mobility.

Hanley

Kevcol wrote: »

I just have a question about squats. My mobility is pretty dirt poor at the moment. I'm doing stretches to try to improve on these at the moment. Is it acceptable that I'm placing small weights under my heels so that I can get deeper until I have the mobility to go deep myself.
Thanks

All good. But work to fix mobility issue ASAP.

Brian?

Hanley wrote: »

All good. But work to fix mobility issue ASAP.

This, once you're not ignoring the problem.

Kevcol

Thanks for the replies, appreciate it.

I'm doing 4 main stretches at the moment every day for 2 minutes each. Hoping that this will start making an impact soon. Am I fooling myself thinking that this is enough or does it sound about right?

shakedown

Are you supposed to do A, B, C, D and E all in the same workout (23 sets)? Or is it 1 "letter" per day over 5 days of the week (so I only squat once a week)?

Alf Veedersane

shakedown wrote: »

Are you supposed to do A, B, C, D and E all in the same workout (23 sets)? Or is it 1 "letter" per day over 5 days of the week (so I only squat once a week)?

It's all the one workout. Pick a main lift, e.g. squat, and the B-E should complement the main lift.

shakedown

That's some volume!

Alf Veedersane

Should still be able to get through it in an hour or thereabouts.

burrenguy

Hanley, what do you think of doing alternating sets of exercises to cut down overall rest time? eg. Instead of exercise D for 4x12 with 3 mins rest between each set, then going onto exercise E, do a set of D - 1.5 mins rest - Set of E - repeat.

Brian?

burrenguy wrote: »

Hanley, what do you think of doing alternating sets of exercises to cut down overall rest time? eg. Instead of exercise D for 4x12 with 3 mins rest between each set, then going onto exercise E, do a set of D - 1.5 mins rest - Set of E - repeat.

You're supersetting 2 similar movements. Not a good idea IMO.

If you want to superset, don't follow this program. The volume is more than enough get the job done. You're over thinking it.

Alf Veedersane

burrenguy wrote: »

Hanley, what do you think of doing alternating sets of exercises to cut down overall rest time? eg. Instead of exercise D for 4x12 with 3 mins rest between each set, then going onto exercise E, do a set of D - 1.5 mins rest - Set of E - repeat.

Instead of doing D with a 3 minute rest between sets, do D with 1.5 minutes rest between sets. Then do E when you're done with D.

Edit: you wouldn't really be having 3-minute rests between sets for D and E anyway.

Hanley

burrenguy wrote: »

Hanley, what do you think of doing alternating sets of exercises to cut down overall rest time? eg. Instead of exercise D for 4x12 with 3 mins rest between each set, then going onto exercise E, do a set of D - 1.5 mins rest - Set of E - repeat.

What these lads below me said.

Rest around a minute on D/E. It's supposed to be bodybuilder style pump work anyway.

Brian? wrote: »

You're supersetting 2 similar movements. Not a good idea IMO.

If you want to superset, don't follow this program. The volume is more than enough get the job done. You're over thinking it.

Alf Veedersane wrote: »

Instead of doing D with a 3 minute rest between sets, do D with 1.5 minutes rest between sets. Then do E when you're done with D.

Edit: you wouldn't really be having 3-minute rests between sets for D and E anyway.

K09

Hanley wrote: »

A) Main Lift
Something hard like the main lift 5x8
C) Something else hard like the main lift 5x8
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12

Hi,

How much rest should be done between each set?

Thanks!

Hanley

K09 wrote: »

Hi,

How much rest should be done between each set?

Thanks!

As much or as little as you need.

K09

Hi,

Any advice on improving my program? Below is what I have done this past week. Is it ok to do deadlifts the day after squats? Legs/Back sore. Not sure what else to do with the deadlifts.

I am 5'11" and 79kg.

Thanks!!

Hanley

K09 wrote: »

Hi,

Any advice on improving my program? Below is what I have done this past week. Is it ok to do deadlifts the day after squats? Legs/Back sore. Not sure what else to do with the deadlifts.

I am 5'11" and 79kg.

Thanks!!

Bench/squat/bench/dead.

Though I don't know why you're benching 2x.

Vaidookas_

I am not personally fan of 1 rep max percentage calculations... Recently it was scientist research as well that you better off guessing the weight you can complete lets say 5 reps instead of calculating % of your 1 rep max. Just a thought.

deadlybuzzman

WorthIt wrote: »

I am not personally fan of 1 rep max percentage calculations... Recently it was scientist research as well that you better off guessing the weight you can complete lets say 5 reps instead of calculating % of your 1 rep max. Just a thought.

Yeah

Vaidookas_

deadlybuzzman wrote: »

Yeah

haha good one