What are some advanced programs you guys have? You know, stuff that would be good to do after doing 5x5

candito

smolov ;)

sheiko

bulgarian

Sheiko also has scaling levels of programs

Finally not lifting at a normie gym now that I've moved

Signed up for a powerlifting/strongman gym today and it feels good to be around other serious lifters

@BryceB-ND I didn't mention earlier but since you've not a coach you see your form, phone camera and playback is your best friend.

Really really helpful

@ anyone who can help ....Ok... ok ... so I’m a jiujitsu guy mostly with some kickboxing thrown in ... but I’m really wanting to get into aesthetic lifting ... I do Crossfit but I want to lift only for Chad beefiness... I’d like to get my body swoll.... anyone have a program they’d like to share?

5x5 heavy reps has been working for me. Time under tension is the key to muscle growth

I started doing a warm up set about 20% lighter than my full weight and then do 4 heavy sets. I find it works really well for helping me maintain form.

What's everyone's strategy for managing bad gym days? I've been struggling with my squat lately where my old working set weight feels so heavy I can barely squeeze out one or two reps and it's incredibly frustrating and discouraging.

I think I can attribute that to being overworked tbh. I do Oly lifting 3x a week and then accessory work/strength training on the other weekdays, play rugby on Saturdays and soccer on Sundays.

@Punisher so long as you don't hop on any PED'S, heavy compounds are always going to be optimal for muscle growth. Once you are lifting fairly heavy and your diet is in tune with the work load you're doing every week you can throw in accessory work as you see fit.

@BryceB-ND#1845 @Der Seeteufel - SD @Sean thank you all

@Zyklonius B Gassem-LA I'm by no means an expert but I agree it sounds like you are over training. Do you do squats every strength day?

@Zyklonius B Gassem-LA yes sounds like overworking. Ramp up the carb/overall calorie intake or scale something back.

yeah I squat basically every day @BryceB-ND#1845 @Der Seeteufel - SD

Yeah I'm still a beginner but I've been reading a lot and putting a day or two between your big compound lifts is really important for recovery. I do 3 days a week strength and I only do squats every other work out and I've already started to see some pretty good improvement.

@BryceB-ND what do you recommend?

yeah I probably should give myself a break. I got my squat up to a 315 1RM and got stuck and now I'm in a rut

Do Starting Strength 3x5 and eat like a college football player.

I bought that book I need to actually finish the damn thing

@Der Seeteufel - SD

@Zyklonius B Gassem-LA I squat everyday too but that means different things, I only go 3 days a week. Are you squatting 5 days a week?

Currently shovelling PB in my face like an animal

@BryceB-ND I squat 5x a week

Hahaha I've been doing between 3-4k calories a day I'm back up above 140lbs from 132 about 3 weeks ago.

Seems like way too much to me. You're doing oly lifting 3 x a week too? What's the point.

get strong AF is the point

Recovery time is paramount.

Won't work if you have no recovery time.

My messages are duplicating and taking forever to send

I give you props for getting in there 5x a day doing strenous days like that. And hell if you're the genetic 1% and it works keep at it. Props.

But for most it wouldn't be optimal.

I am the 99%

@Der Seeteufel - SD And nice man, keep going.

Thanks for sending out the discord for lifting. Haven't been to the gym in a few months but decided today was the day to get back into it. Much work needed but one day at a time.

That's the exactly right attitude brother, and we're all here to support you jumping back into it. Glad to have ya.