Quote:
Originally Posted by Magistero
Holla AMIGOS!
My questions refers to this post within a log in this forum section:
https://forumserver.twoplustwo.com/s...&postcount=298
Seems that Hero has done more powerlifting-simimlarish stuff.
I think people have pointed him out that in order to get max big&shredded (asthetics) strength-training is not max +ev.
Though other peope seem to have other opinions, as as some newbie-ressources out
on the web, such as Stronglifts:
https://forumserver.twoplustwo.com/s...&postcount=295
What is right then?
What do you think is the max +ev line/programm/training-philosophy when it comes to aesthetics and health?
First 6-9 months, something like starting strength, stronglifts, or various 5x5 programs. Envision your goal as perfecting the technique of the high bar back squat (do not low bar back squat, even if you plan to powerlift later), deadlift, and flat barbell bench press. Worry less about weight and more about perfect looking and feeling reps each week, but do add weight when possible.
After you feel like you can perform very good reps even when it feels like an 8 out of 10 difficulty, move toward a more conventional hypertrophy "bodybuilding split", but keep the squat, deadlift, and bench press, or variants of them if you prefer, in your routine. Variants could mean lbbs, paused squats, front squats, incline bench, db incline/flat bench, stiff legged or romanian deadlifts.
While you are in that first 6-9 month period, feel free to add things like curls, tricep pushdowns, shoulder raises, etc. Don't make things complicated, keep workouts under 90 minutes and don't do that kind of stuff so heavy it starts to make your next bench press or overhead press session more difficult.
You should keep the ohp in during the first 6-9 months for the sake of balancing out your shoulder joints and supporting musculature, not because it's really a hardcore muscle builder. Lots of people do no overhead pressing at all and find that incline benching and various shoulder isolation work is enough, but if you feel like you have weaker shoulders, keeping OHP or variants in your routine after you transition into the more bodybuilding style split in is totally fine.
I personally feel SS has a big weakness in not enough DL volume and would change to 3 sets of 5 DL with the last set being approximately an 8-8.5/10 difficulty. I'd rather do 5x5 hbbs 2x/wk with rest times limited to 3-5 minutes where the last set is maybe more like a 7.5-8/10 difficulty. Make weight jumps more infrequently than these beginner programs typically recommend.
What kind of split you choose afterword honestly barely matters. Some people do well on higher volume stuff like FST-7, some people do better on lower volume routines like Dorian's routine or the Dave Palumbo training routine. Newer trainees who will have difficulty reaching true muscular failure just from lack of years of practice with movements should probably gravitate toward higher volume stuff because it's more chances to perfect technique and mind-muscle connection.
Go on John Meadows youtube, look at a video of the bodypart you want to train, try that routine and see if you get a good pump and feel it in the muscles you are trying to work. If the answer is "yes", do that routine for that body part. If not, move on to another one. John's stuff is great and is kind of middle of the road as far as volume; not super high or super low, still some occasional sets to failure thrown in here and there.