What programs given you the best results?

belph said:
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?
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I’m a little more disciplined these days. I’ve made it through 8 weeks of Sheiko intermediate small load. And if juggernaut ai sucks I’ll just cancel it. It’s $35 a month which is a trip to Taco Bell.
 
deadshot138 said:
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.
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Its really good
and you can modify the rep range per exercise - which is great, because fuck doing 10s on OHP, I'd rather do sixes

It'll usually program a max effort on one lift(bench, squat deadlift) in week 3 of a cycle , and then week 4 it'll program a max effort on the other two lifts
In hypertrophy blocks its general top set, then backdowns for volume

the only time you have the same kind of ungodly volume as the old templates is during bridge blocks, and those are more fun - and now it just gives you a rep target typically, a per set range and you can take as many sets as you need
 
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Yessis' 1x20

Pavel's Rite of Passage
 
Other than Greyskull LP which is newbie gains the 9 week Russian squat routine has never failed me when im focused on strength.
 
Linear progression worked great for noob gains, easy strength is working pretty good for me now, I’m not setting the world on fire but am creeping up past my former maxes.

Has anyone had success with Marty Gallagher’s straight line periodization? It seems like not enough work unless you’re very strong, but the guys resume is second. To none.
 
Upper and lower body split for me, Monday upper body, Tuesday lower body, wensday rest, thrusday upper, Friday lower and if I'm not feeling too sore, which would be out of the ordinary because I train hard, I might squeeze in a upper body on Saturday. Just got back into working out again after a long lay off and I'm getting the best gains of my life particularly the back
 
When I'm consistent, 531 on just 1 to 2 days a week has been pretty good for me. My consistency over the last had been lacking due to many factors, sometimes including other physical activities (like BJJ tourneys or shoveling 5 ton of stone off a trailer each trip when working on my barn). However, I'm getting back in the swing again. A couple of weeks ago, I just hit an all-time PR at 37 that I missed at 24 (which was my high point), and I'd hit one 5 years ago or so as well (may have been more. I'd have to look). Usually I do hypertrophy instead of deload (just do sets of 8 or 10) since my overall volume is so low), but I'm very pleased with it. I can see someone who's got more time or needs more results not being thrilled with it though without a lot of accessory lifts...
 
belph said:
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?
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Man todays 4 sets of 8 with 415lbs high bar squats had me coming back here for motivation. Ground out the last set saying “FUCK YOU BELPH!”
 
5/3/1 original

Did BBB and several other accessories on random rotation

Took my DL from 365 to 410 (stalled at 395 for a year tho because I didn't have a coach and did not know what I was doing)
 
I run ultramarathons and do hundreds and hundred of burpees and pull ups. I weigh 205 pounds. I love never being tired. I am not the strongest person in the gym, but I am stronger than just about anyone after only a few minutes. Certainly after hours. Life doesn't happen in a rubber bodysuit on a nice even platform with 10 minute breaks between sets.
 
LooyStLouis said:
I run ultramarathons and do hundreds and hundred of burpees and pull ups. I weigh 205 pounds. I love never being tired. I am not the strongest person in the gym, but I am stronger than just about anyone after only a few minutes. Certainly after hours. Life doesn't happen in a rubber bodysuit on a nice even platform with 10 minute breaks between sets.
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What a hero you are.
 
Ran Sheiko programming for well over a year straight.

Squat 2x/wk
Bench 3-4x/week
Deadlift 1-2x/wk

Became a bit too much to try to manage in a commercial gym as life got busier. If I had a home gym, I'd probably still use it.
 
LooyStLouis said:
I run ultramarathons and do hundreds and hundred of burpees and pull ups. I weigh 205 pounds. I love never being tired. I am not the strongest person in the gym, but I am stronger than just about anyone after only a few minutes. Certainly after hours. Life doesn't happen in a rubber bodysuit on a nice even platform with 10 minute breaks between sets.
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How strong are you though? Like your bench, squat, deadlift.

I know strength isn't everything, but it would suck to be weaker than the average gym goer. Heck I know a lot of male ultramarthaon runners who are weaker than females.
 
JonJonesNeedle said:
How strong are you though? Like your bench, squat, deadlift.

I know strength isn't everything, but it would suck to be weaker than the average gym goer. Heck I know a lot of male ultramarthaon runners who are weaker than females.
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I haven't done any of those in a long time so I'd by making up a number. But I do a lot of weighted pull ups, dips and squats/lunges. I'm not strong by 205 lb powerlifter standards, that's true. I'm exceptionally strong compared to the average gym goer, that's also true.

I am not an average ultramarathon runner. That I can confirm. Most regular marathon runners are made of breadsticks anyways, let alone ultra distance.
 
LooyStLouis said:
I haven't done any of those in a long time so I'd by making up a number. But I do a lot of weighted pull ups, dips and squats/lunges. I'm not strong by 205 lb powerlifter standards, that's true. I'm exceptionally strong compared to the average gym goer, that's also true.

I am not an average ultramarathon runner. That I can confirm. Most regular marathon runners are made of breadsticks anyways, let alone ultra distance.
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Terry? Are you back?
 
I googled how strong am I? I'd say today probably between a class 2 or 3 on the charts I'm seeing. So by no means an elite powerlifter. But back in the day I used barbells exclusively and yes I was stronger but I couldn't run or anything seriously. So this my program has the best results for me. I can do it all pretty well for a long time.
 
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