Beginners Programs.

[Silentlemon1011]

Hey guys

I really want to jump into an ACTUAL program.
I'm finding that after I broke my knee and elboq in the start of October, my progress has REALLY slowed down since i started lifting again.
Almost 3 months now and I'm no where newr my pre-injury strength.

I think I need to get a bit more serious with it.

I always just did 1 squat day, 1 Bench day 1 DL day.

Was looking at the Calgary Barbell 12 week program and figured that would be a good place start

Suggestions for a new guy program???

 

[Perrin Aybara]

You're probably not really a beginner needing a novice routine. Something higher frequency should do well for you, like at least twice a week on each lift. Also weekly progression. Don't choose something where you're not increasing weight very often. Not familiar with the Calgary Barbell 12 Week Program.

 

[NovaFlex]

I always recommend The Cube method to intermediates that don’t do their own programming yet—or just want something easy to follow.

I recommend it because I’ve seen it work, and because there’s a few different variations that Brandon has written over the years. If you haven’t looked into it, check it out.

also, Josh Bryant’s 8x8 off season program is good. I posted it in the DM. I’ll probably actually be following that during my cut, since it’s 8 weeks and times perfectly.

 

[Worf]

You’re not a true beginner. You’re probably gonna fall into intermediate category.

what are your SBD numbers looking like now? Body weight?

Calgary Barbell is a pretty solid program. Nothing wrong with each lift once per week if your intensity is high enough. This is probably going to be an individual thing. Some people are good responders to frequent training and some respond better to more volume some to intensity. You really have to try things to find what works for you. I’ve herd good things another Calgary program. Give it a shot

 

[amtont]

Hey guys

I really want to jump into an ACTUAL program.
I'm finding that after I broke my knee and elboq in the start of October, my progress has REALLY slowed down since i started lifting again.
Almost 3 months now and I'm no where newr my pre-injury strength.

I think I need to get a bit more serious with it.

I always just did 1 squat day, 1 Bench day 1 DL day.

Was looking at the Calgary Barbell 12 week program and figured that would be a good place start

Suggestions for a new guy program???

You could try Jim Wendler's 5/3/1 5/3/1: How to Build Pure Strength | T Nation

Starting Strength or Madcow Starting Strength Training Programs

Westside for Skinny Bastards Westside for Skinny Bastards, Part III - Official Website of Joe DeFranco & DeFranco’s Gym!

I'm not trying to tell you what to do just you can check them out if any are of interest to you. The 5/3/1 has many variations for powerlifting, bodybuilding, hardgainers etc. Many of them are on his website. If you are looking for one that isn't available online I have the book so I could post it if that is what you want to do.

The Westside for Skinny Bastards and 5/3/1 is S,B,DL,MP 1x per week but starting strength is 2-3.

 

[Silentlemon1011]

You’re not a true beginner. You’re probably gonna fall into intermediate category.

what are your SBD numbers looking like now? Body weight?

Calgary Barbell is a pretty solid program. Nothing wrong with each lift once per week if your intensity is high enough. This is probably going to be an individual thing. Some people are good responders to frequent training and some respond better to more volume some to intensity. You really have to try things to find what works for you. I’ve herd good things another Calgary program. Give it a shot

Current numbers.
Post Knee break.

Bench 285 (I havnt tried to PR in a while could probably hit around 300 based on my reps at 225)

Squat 275 (I know lol, well I couldnt walk properly or bend my knees for 12 weeks lol

DL 405,

I'm a fat 220 right now lol.
Ir I were to go to a meet, I'd cut to 198 for it, weight cuts are quite easy for me.

Things were going well, but I've stagnated on trying to get back up to my pre injury stats

 

[Worf]

Current numbers.
Post Knee break.

Bench 285 (I havnt tried to PR in a while could probably hit around 300 based on my reps at 225)

Squat 275 (I know lol, well I couldnt walk properly or bend my knees for 12 weeks lol

DL 405,

I'm a fat 220 right now lol.
Ir I were to go to a meet, I'd cut to 198 for it, weight cuts are quite easy for me.

Things were going well, but I've stagnated on trying to get back up to my pre injury stats

Start that program and run a log. Nothing but support here

 

[NovaFlex]

Start that program and run a log. Nothing but support here

This is 100% the best advice. Running my log has kept me accountable and driven. I’ve also learned more about programming and what works for me, by going back into my log and checking what I’ve done...it’s also a great indicator for progression—tiny details you wouldn’t remember otherwise.

Given your numbers (not that they’re bad), and being in recovery, id say just pick what looks good and stick it out until the end. Everyone’s here for support.

 

[Silentlemon1011]

Yeah, I think I'll start a log in a week or so.
Got a bunch of projects thrown at me at work.

I also think I'll go with Greyskull LP 3rd edition that @Oldschool hooked me up with.

I've been reading through it and it looks awesome.

500DL
315 Bench incoming this year lol

 

[Eman]

I like the Juggernaut method for beginners, it's also very good for all skill levels.

Most programs just don't have enough volume to be good for beginners. TJM regulates this nicely and has room for more of a powerbuilding focus, which can keep things interesting for a lot of guys that don't want to commit to just strength or just hypertrophy - you'll get to do both with this program.

 

[EazyE]

This is 100% the best advice. Running my log has kept me accountable and driven. I’ve also learned more about programming and what works for me, by going back into my log and checking what I’ve done...it’s also a great indicator for progression—tiny details you wouldn’t remember otherwise.

Given your numbers (not that they’re bad), and being in recovery, id say just pick what looks good and stick it out until the end. Everyone’s here for support.

Keeping a log is the best advice. It makes you accountable and helps you to understand your body and what is working well and where the areas of opportunity are going forward. Accountability and continuous improvement are the key components of a log or journal. It is so important....

 

[Perrin Aybara]

Keeping a log is the best advice. It makes you accountable and helps you to understand your body and what is working well and where the areas of opportunity are going forward. Accountability and continuous improvement are the key components of a log or journal. It is so important....

Plus keeping a public log online other people might see things you overlook in your training and give you feedback.

 

[EazyE]

Plus keeping a public log online other people might see things you overlook in your training and give you feedback.

Very true. One day better...everyday!

 

[TheIncomparableMrHarrow]

One of the best parts about the juggernaut training method is the auto regulation that is built into the program, especially for beginners that are just starting out with powerlifting.

 

[Test_Subject]

Hey guys

I really want to jump into an ACTUAL program.
I'm finding that after I broke my knee and elboq in the start of October, my progress has REALLY slowed down since i started lifting again.
Almost 3 months now and I'm no where newr my pre-injury strength.

I think I need to get a bit more serious with it.

I always just did 1 squat day, 1 Bench day 1 DL day.

Was looking at the Calgary Barbell 12 week program and figured that would be a good place start

Suggestions for a new guy program???

Greyskull would be my go-to recommendation for beginners. Either that or just set yourself up with a basic Mon/Wed/Fri DUP program and stick with it for a few months. Juggernaut is supposed to be good, too, but I have no experience with it.

Calgary Barbell is a decent program, but I wouldn't call it a beginner program.

Whatever you do, track it diligently as others have said. Over time a log will let you know what is working and what isn't. There's no sense doing movements that don't provide you with any bang for your buck.