What programs given you the best results?

[Phlog]

I've run starting strength, mad cow, 5x5, 5/3/1, juggernaut and an app called volt for last two years.

I switched to the app to see if all the exercise variations and unilateral stuff helped my over all numbers, then in the second year I switched to bodybuilding and pure hypertrophy. After two years the big lifts stayed pretty similar, but I did get more well rounded.

I'm now going back to juggernaut now because it's been the best method to get me consistent gains over time, breaking plateaus. It's not flashy and ain't for beginners because the gains aren't quick but looking back it's got me the strongest. Aiming for a 300kg Deadlift, I think my pr was 270 2yrs ago. I love the volume it programs in at the beginning of the waves, sets of 5x10, hit 180kg for 15 reps after 2yrs off and could have ground out some more so I reckon I'm in a good place. Just need to stay steady and not get injured.

 

[Threetrees]

Juggernaut for me, just consistent progress and success and the submaximal nature helps keep the ego in check
followed by self made templates using Renaissance Periodization things as a guide

Starting Strength, 5x5 and 5/3/1 were staples but none of them were ever enough volume for me

 

[Shadiata]

5/3/1 is my favorite but I've not done Juggernaut. I'm older (53) so I have felt that 5/3/1 is the right volume (not too much) and maximal sets allow you to push but not overdo it. Also, I'm big on the accessory work with 5/3/1 when I've done it which allows me to add variety into the program. I will say, it did not change my 1RMs very much but again, at my age I don't see a lot of meat left on the bone there. I was able to move higher %'s for more reps during the cycles which was what I needed.

I followed a strength cycle from Misfit Athletics and I will admit, this one was the best for my 1RM's and where I posted my historical bests in Squat, Dead, and cleans but it was much more taxing on my body.

 

[vision1]

I can say the original 5/3/1 was the least successful program I’ve tried. Now they have so many different variations, some of them would probably work well.
The WS4SB programs were also pretty bad looking back, even though I enjoyed them.
Any full body basic program with intensity kept below 90% (for the most part) usually works well.

 

[teepsandbarleywine]

For strength? Sheiko always works a treat for me, with some additional upper back and rear delt work for balance and injury prevention.

 

[wufabufa]

Starting Strength was a good base as a beginner and even good when coming back from a long layoff. I've run various versions of 5/3/1 with good results. I just like that it gives you a ton of room to add more exercises/volume depending what your goals are or how intense your sport is outside of the gym. If you're really into powerlifting it may not be the program for you. If you're someone that's playing the long game and wanna make incremental strength gains while managing fatigue/injuries incurred from skilled training then it can be really effective. The built in deload has been frustrating at times when I'm feeling good but overall I believe it's been beneficial.

 

[Bullitt68]

Weirdly enough, after years of doing and ending up bored with stuff like Starting Strength and 5/3/1, my favorite program was a modified version of what Bill Kazmaier used to do (found in rough form here: https://muscleandbrawn.com/workouts/bill-kazmaier-training-routine/). He'd always do everything twice a week but he'd rotate between which workouts which were primary and heavy and which were secondary and light, and he'd throw in variations and other supplemental lifts.



For me, doing longer workouts running the gamut from 1-3 rep heavy stuff to 10+ rep lighter stuff and doing the movements more than once a week was not just fun but I got both bigger and stronger. It helped that I was in my 20s, on a PhD scholarship, and with tons of free time and free money to lift four times a week and eat a fuckload every day. Now, I'm in my 30s, working like a madman, got bad knees and a slightly torn pec that I still haven't fixed. I'm not still living my fantasy Kazmaier-lite lifestyle. But I'd recommend a program like this to anyone who wants to both build muscle and increase their numbers

 

[maximus__]

I've run starting strength, mad cow, 5x5, 5/3/1, juggernaut and an app called volt for last two years.

I switched to the app to see if all the exercise variations and unilateral stuff helped my over all numbers, then in the second year I switched to bodybuilding and pure hypertrophy. After two years the big lifts stayed pretty similar, but I did get more well rounded.

I'm now going back to juggernaut now because it's been the best method to get me consistent gains over time, breaking plateaus. It's not flashy and ain't for beginners because the gains aren't quick but looking back it's got me the strongest. Aiming for a 300kg Deadlift, I think my pr was 270 2yrs ago. I love the volume it programs in at the beginning of the waves, sets of 5x10, hit 180kg for 15 reps after 2yrs off and could have ground out some more so I reckon I'm in a good place. Just need to stay steady and not get injured.

Tactical Barbell has been the best program and set of books I have ever followed long term.Highly recommend them and each book is only $10 on Amazon.

I started my journey here with one of the old Strength and Power FAQ 3 day plans and then worked my way through heaps of Pavels stuff and other 5x5s and short stints with various different training stuff as they popped up. Everytime I want to try something new I end up back at Tactical barbell as soon as I am done.

Worth a look if you like simplicity and sub maximal programming that lets you enjoy life outside training with the first 2 books. If you just want to go hard in the gym and gain size and strength the Mass book is IMO a better version of the 5/3/1 programs for Mass.

 

[MMA Maine-iac]

For Strength - 5/3/1 and Jonnie Candito's Linear Program
For Strength and Conditioning - Johnny Pain's LCI and Brian Alsruhe's Dark Horse Program
For Hypertrophy and Some Strength - Jeff Nippard's Five Day Full Body

 

[rikwebb]

For strength? Sheiko always works a treat for me, with some additional upper back and rear delt work for balance and injury prevention.

Seconded on Sheiko

 

[Duck Dodgers]

Pervertor variant of 531 added 50 lbs to my squat in two months.

 

[Oblivian]

Not a set program, but rotating each session of the lifts between the following: top set at low rep, volume at high rep, top set at high rep, volume at low rep. I'd train each lift twice a week.

 

[CorriganM]

The best programme I ever ran was one I made myself. Turns out I know my body pretty well. I worked with RPE and basically structured it as full body workouts I could do back to back, but designed to be done 5 days a week. I liked that because my work schedule was hectic at the time and I coudln't plan when I would get a rest day, so it worked well to always have a workout lined up that didn't interfeer too much with the last workout.

 

[wufabufa]

The best programme I ever ran was one I made myself. Turns out I know my body pretty well. I worked with RPE and basically structured it as full body workouts I could do back to back, but designed to be done 5 days a week. I liked that because my work schedule was hectic at the time and I coudln't plan when I would get a rest day, so it worked well to always have a workout lined up that didn't interfeer too much with the last workout.

I've done similar routines as well. Worked a little better for hypertrophy than strength in my experience.

 

[Rand M Arthur]

5x5 ramped during cuts and across during bulks. And, kettlebell pyramid complexes that Dan John uses. Going up to 5 reps and back down is 25 reps in total, going up to 10 reps and back down is 100 reps in total. Depending if you want to concentrate on hypertrophy or catabolic endurance

 

[thugpoet]

I'm rather surprised to hear the up and down results from 531. I'd be interested to hear what you all did for accessory work. Bbb, fsl etc. I'm on 531 now and I love it for both size and strength.

 

[vision1]

I'm rather surprised to hear the up and down results from 531. I'd be interested to hear what you all did for accessory work. Bbb, fsl etc. I'm on 531 now and I love it for both size and strength.

I forget, I'd have to go to my old logs. It's how it was laid out in the original program.
I think there was a 5s day, 3s day, 1s day, then deload.
Use <90% as training max and go for max reps on last set of main lift.
Squat day, Bench day, Deadlift day, Press day.
Don't remember my accessories.

There was a guy who used to frequent the S&P, I think his name was Godsen. He had his own program that was very similar to 5/3/1 if I recall correctly and I had better success with it.

 

[thugpoet]

I forget, I'd have to go to my old logs. It's how it was laid out in the original program.
I think there was a 5s day, 3s day, 1s day, then deload.
Use <90% as training max and go for max reps on last set of main lift.
Squat day, Bench day, Deadlift day, Press day.
Don't remember my accessories.

There was a guy who used to frequent the S&P, I think his name was Godsen. He had his own program that was very similar to 5/3/1 if I recall correctly and I had better success with it.

Did you hit the plus sets ?

 

[deadshot138]

Trying out Juggernaut AI again, supposedly it’s been revamped since the days of just giving 5 sets of 10 at 80% on every exercise.

 

[belph]

Trying out Juggernaut AI again, supposedly it’s been revamped since the days of just giving 5 sets of 10 at 80% on every exercise.

I don't see the point in paying a month for something you'll use for two weeks. Didn't the up it's price too?