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Suggest to me a good program for strength?

assistance better bodybuilding cycle deload program results strength weights

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#1 Iopu1

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Posted 19 June 2013 - 09:36 AM

I have been working with a bodybuilding split but i want to start powerlifting. I was going to try the westside standard template. Is that one of the better ones?
I tried starting strength a few years ago and noticed that I get better results doing assistance movements so that and stronglifts 5x5 are out.
I am also on cycle right now. So I don't want to do one of those program's that instructs you to deload at the start and work your way back up to heavy weights.

#2 Rodja

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Posted 19 June 2013 - 09:48 AM

Doing Westside solo is very difficult to accomplish and even more difficult when you're a raw lifter. You could try Lilly's Cube Method as it is a permutation of conjugate training, but is more balanced and aimed towards raw lifting.

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#3 Iopu1

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Posted 19 June 2013 - 09:53 AM

Doing Westside solo is very difficult to accomplish and even more difficult when you're a raw lifter. You could try Lilly's Cube Method as it is a permutation of conjugate training, but is more balanced and aimed towards raw lifting.


Thanks man I'll look into it. I have no interest in equipped lifting whatsoever. Even if I decide to compete I will go raw only.

#4 Falcon

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Posted 23 June 2013 - 10:09 AM

Lift heavy weights, the next time, lift heavier weights.

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Most power lifters share some common defects, as a whole for whatever reason, LOVE to punish, beat and torture ourselves beyond the limits of mind and body. It is our spirit that prevails. This defect of intelligence and sensibility pushes us onto the next level, makes us better and stronger.
-Captain Kirk Karwoski

#5 gridiron

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Posted 27 June 2013 - 11:30 PM

i am liking the cube method very much right now.
"The body has to be punished with hormones from every angle :cool:"- mcgeier

"The strong do what they can and the weak suffer what they must" - Thucydides

#6 jayisk

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Posted 29 June 2013 - 08:39 PM

jim wendlers 5/3/1 if you follow it the way he designed it and not your own version.

i wouldn't suggest a westside type program unless you're and advanced lifter. you need to learn the proper form and technique on the main lifts before doing the exercises in that program.

whatever you pick stick with it for at least 6 months and give it a chance to see if it works for you.

 


#7 truthusp45

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Posted 08 July 2013 - 09:26 AM

I have had some good results from the Sheiko method. I like the volume better than the 5/3/1 but I have not followed the 5/3/1 to a tee as others have suggested so I cannot say Sheiko is better. I am very interested in the cube method but like falcon said, just lift heavy ass weights and keep trying to lift more and you will be on the right track. Also, if your interested in "deload debunking", watch a video elite fts posted recently about that very topic.

#8 Ramrod

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Posted 20 July 2013 - 02:37 PM

5/3/1 Cycled like Cube

#9 Guest_PCTHATER_*

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Posted 20 July 2013 - 05:21 PM

5/3/1 for Deads & MP
Sheiko for Bench
Westside for Squat

#10 RonShipman

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Posted 06 August 2013 - 06:13 AM

lift heavy weights

#11 kernsbak84

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Posted 08 October 2013 - 01:59 AM

Currently trying to do the same thing.

#12 yochilllllllll

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Posted 11 October 2013 - 02:20 PM

I have been working with a bodybuilding split but i want to start powerlifting. I was going to try the westside standard template. Is that one of the better ones?
I tried starting strength a few years ago and noticed that I get better results doing assistance movements so that and stronglifts 5x5 are out.
I am also on cycle right now. So I don't want to do one of those program's that instructs you to deload at the start and work your way back up to heavy weights.


Hey I'm new to the forum but don't discredit everything I'm about to say before you try it.

Anyways I am by no means a powerlifter (yet) however I lift pretty damn heavy compared to my weight with impeccable form. Not trying to be a douche nor will I give out my numbers but I either do something 100% right or do not do it at all.

I recently switched from PPL to fullbody 3x a week and its amazing bro. I break PR's twice a week on almost everything.

My scheme is

Fullbody

Fullbody Reps

Fullbody

On the middle day I either rep out the same exercise or I hit things a little differently. Ex, swap squats with high bar or front squat.

On fullbody the exercises I do in this order are Squat (low bar, atg) Calf movement, bench, Lat movement (written in program is pulldowns but I sometimes prefer a row or t bar) bb ohp (or DB equivalent) bb curl and then abs.

It is nowhere near as hard to get into it, most people are scared to try fullbody for fear of it being too hard. On my off days I bring up lagging body parts. Hope you try this as it is really a sick routine man, plus you hit everything 3x a week.

edit: I have done stronglifts, starting strength, ws4sb 1 2 3 and westside conjugate. This so far is my favorite in terms of hitting each muscle 3x per week and ability to mess with the program and swap exercises on the middle day or off days.

#13 bigcoachk

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Posted 09 December 2014 - 11:46 AM

I have ran 5/3/1 and the original cube and now doing 365 strong newer cube format.  I like 365 the best for overal powerlifting performance.

5/3/1 is really good but prefer cube.







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