Weightlifting: One Year Plan

TopTRP · 2018-01-12T14:56:04+00:00

There is tons of information on the net, but most of it is misleading.

The main thing you should take away from this is, as you gain experience lifting, learn what works for you, what your body responds to, etc. and follow your own program.

For now, you can stick with the popular programs on the net, get your gains in, and when you start hitting plateaus, you will need to try different things to continue to advance.

The general way a new lifter should go is:

1) Start with full body, big compound lifts. Get your base strength to a good level.

2) Start to diversify, switch to an upper/lower split.

3) Diversify more, ex. PPL split. This is about the furthest most people will need to go, where you hit every muscle roughly 2x a week with a good amount of individual focus on each.

4) If you really get to the point where you're hitting the gym 7+ times a week you can start looking at single sessions dedicated to 1 specific muscle, but most people will never get to this point. This is bordering on professional status.

Long term: (3-5 years) Three plates on all major exercises. Reach 10% bodyfat

These are good, attainable long term goals.

10% body fat - I sit around 10-12% during the summer. This is not conducive to gaining strength though. There's a reason the terms bulk and cut are mentioned so much.

If you're trying to sit at 10% BF year round after you've been lifting for 3 years, you'll have a hard time making gains unless you go on gear.

I'm assuming since you're giving bodyfat numbers you actually want to look shredded and be strong.

If so we need to talk about your height.

Being tall has some quirks that come along with it when it comes to lifting.

Almost all of the stuff you read or see on the net is targeted to the generic person who is under 6 foot.

The large majority of pro body builders you see are short manlets.

The large majority of strongmen are tall behemoths.

The difference? Bodyfat.

You have more room on your tall/large frame for muscle, but it also comes at a mechanical disadvantage having long limbs and corresponding tendon insertion points compared to someone whose bones are shorter. (google for more info).

In basic terms...it's easier for a guy who is 5'8" to press 315 while maintaining low body fat and looking shredded than it is for someone your height.

You may also need to augment your form, especially on squat/dead due to your height (google this).

cazzah123 · 2018-01-12T14:59:35+00:00

Scrap SL5x5.

Do PPLPPLx.

It’s a better program overall for everyone. Beginners all the way to advanced can use this template

Do t follow what the guy above said about learning your body and your own program. That’s what you do after 3-5 years serious lifting.

This is how I wanna see your workouts.

Push a - heavy 5x5 bench they just crush shoulders/chest/triceps with stuff like 3x12.

Push b - heavy 5x5 OHP then just crush volume like above.

Pull a+b just destroy back and biceps. Keep it simple. Weighted pull-ups, pull-ups, rows, every back machine, and then 2 bicep exercises.

Legs a - heavy 5x5 squats then crush legs with volume 3x12 kinda shit.

Legs b - heavy deadlift 3x5 then sane again, crush legs

Quantum_Jiraiya · 2018-01-12T16:35:52+00:00

At 6’5” 265 if you aren’t already moving 3 plates bench, 4 plates squats, 5+ plates deadlift it means you have a lot of fat to lose. Lifting is great, but you probably want to start off with a cut and be at a caloric deficit.

Easiest way to a 6 pack is not to have fat in the way. It is up to you to choose how you want your body to look, but my guess is you have up to 20 pounds to lose before you exit “chubby,” and another 15 or so before becoming “lean.” You should be lifting and exercising during this process, but diet is a huge factor in this transformation. Make sure you are getting enough protein though.

I know this sounds like a lot, but James Harden 6’5” 220 Cam Newton 6’5” 245

You don’t have to set the cart before the horse on fitness though. Some people post insane transformations but if you consistently work out 3+ times a week and maintain good diet you will improve your body every year.

LordThunderbolt · 2018-01-12T20:03:20+00:00

"While SLx5 provides a good three month plan, I am stumped on what to do after."

You don't HAVE to stop the program after 3 months. I've been running a 5x5 for damn near 3 years now. I made some modifications to the program after a year and a half to better suit my needs but it's still generally the same program.

If something isn't broken, don't try to fix it. There is no actual science or factual logic behind the timeframe programs are designed for. The way I see it is this: Are you still progressing with the program at the end of it? Yes? Then keep doing it. If you start to stall, adjust other factors such as diet and rest, then see how that affects your training. Only after you've truly exhausted all alternatives shouod u switch programs. You wont magically make better gains just because u went from "Gteyskull" to "HyperManZero".

Because what is a program? It's just a set routine, designed to be performed following a specific schedule. At the base of it all, it's just a workout. You're lifting. And if you lift, you gain one way or another. So stick to the program for whoever long you can milk it. When you start to stall, play around with your diet and rest and see how that affects your training. When u start to stall after that, start adding isolation work to your program to work on imbalances that might be holdong you back. Learn to customize programs to fit YOUR needs, instead of hopping from program to program that were designed for a mass audience.

Quantum_Jiraiya · 2018-01-13T22:35:03+00:00

Sounds good man! You have made tremendous progress, keep at it!

Title	Weightlifting: One Year Plan
Author	Epictetus2017
Upvotes	2
Comments	9
Date	January 12, 2018 2:15 PM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/7pwtla/weightlifting_one_year_plan/
Archive Link	https://theredarchive.com/r/askTRP/weightlifting-one-year-plan.121892 https://theredarchive.com/post/121892

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"While SLx5 provides a good three month plan, I am stumped on what to do after."