thinking of doing super long program for str gains

[crazyfacials]

any ideas of which is the best? would prefer if the sessions are not the 2+ hours of sheiko (unless there is a sheiko for the dudes in a hurry) mostly because I do cardio in the morning and then lift at night and if I stay any longer they might charge me rent...I wouldn't say I am a total newbie to lifting nor am I an expert...just a guy wanting to get stronger.

thanks

-Dave

[olympia]

Have you looked into Smolov cycles? Just a thought . Seems nearly every single guy who uses it wanks off about it . You could alternate Smolov jr squat 3weeks with bench and deads @3weeks.

[mike27]

how long is super long?

just do back to back cycles?

5x5 for 8weeks

531 2x4weeks

smolov as above 3months

total = 7months

[drizzt]

Have you looked into Smolov cycles? Just a thought . Seems nearly every single guy who uses it wanks off about it . You could alternate Smolov jr squat 3weeks with bench and deads @3weeks.

smolov as above 3months

I don't think Smolov is for everybody, and while you can sometimes chew through a session fairly quick, the tough days can take almost a couple of hours for squats alone, more for anything extra you want to do. Sessions are probably too long for Dave.

The 5 x 5 part of Mike's suggestion is good. Sessions don't take a long time, and you can get good, consistent gains out of it over the year. I'm looking to run a 5 x 5 template for most of the year, with a Smolov thrown in once or twice to shake it up.

[olympia]

Yeah im only in my second week of smolov jr squat and it near takes me 40 mins to complete on a couple of the days. Lovin it though.

[crazyfacials]

superlong is most likely 3-4 months, I normally switch things every 4 weeks but thinking of staying with something for a while

[steak]

superlong is most likely 3-4 months, I normally switch things every 4 weeks but thinking of staying with something for a while

could use sheiko 29 then do the 12 week reduced volume. Should be able to knock over 29 in an hour a session and the 12 weeker maybe 1.5 hours per session

consider Westside style too

531 ....

and the other advices offered

[olympia]

Is there a link to a site to better understand this sheiko? Sheiko for dummies.

[crazyfacials]

superlong is most likely 3-4 months, I normally switch things every 4 weeks but thinking of staying with something for a while

could use sheiko 29 then do the 12 week reduced volume. Should be able to knock over 29 in an hour a session and the 12 weeker maybe 1.5 hours per session

consider Westside style too

531 ....

and the other advices offered

yeah might give that a go, madcow's looks pretty decent too...aghh too many choices!

[Danomyte]

any ideas of which is the best? would prefer if the sessions are not the 2+ hours of sheiko (unless there is a sheiko for the dudes in a hurry) mostly because I do cardio in the morning and then lift at night and if I stay any longer they might charge me rent...I wouldn't say I am a total newbie to lifting nor am I an expert...just a guy wanting to get stronger.

thanks

-Dave

Great suggestions above.

I would mix it up, like do a sheiko/531/westside hybrid of some sorts. I've played around with templates a bit and have had some good results.

For instance, keep your normal weights/cardio schedule but sheiko your squats, westside/531 your bench and maybe crossfit your cardio. But you want to make it specific to you - depending on what you want to strengthen or based on your weaknesses.

It could look like this:

Monday - AM - Cardio. PM - Chest and Tris - Bench is Westside

Tuesday - AM - Crossfit. PM - Squat + work ons - Squat is Sheiko

Wednesday - AM - Cardio. PM - Back and Bis - work on weak exercises

Thursday - AM - Crossfit. PM - Squat + work ons- Squat is Sheiko

Friday - AM - Cardio - PM - Deltoids & Rehab - Military Press is 531

Saturday - AM - Squat - Squat is Sheiko

Sunday - REST

I would hit it hard for 3 weeks and deload for 1 week and then repeat. Using the method from 531 of trying to PB on a certain exercises that aren't "sheiko" or "westside". At the end of for 4-weeks, reassess, change the exercises and then repeat.

Above is just an example that you can expand on or explore and you can tailor make it to suit your needs.

Hope this helps.

While I'm on the subject, has anyone else played around with templates?

[olympia]

any ideas of which is the best? would prefer if the sessions are not the 2+ hours of sheiko (unless there is a sheiko for the dudes in a hurry) mostly because I do cardio in the morning and then lift at night and if I stay any longer they might charge me rent...I wouldn't say I am a total newbie to lifting nor am I an expert...just a guy wanting to get stronger.

thanks

-Dave

Great suggestions above.

I would mix it up, like do a sheiko/531/westside hybrid of some sorts. I've played around with templates a bit and have had some good results.

For instance, keep your normal weights/cardio schedule but sheiko your squats, westside/531 your bench and maybe crossfit your cardio. But you want to make it specific to you - depending on what you want to strengthen or based on your weaknesses.

It could look like this:

Monday - AM - Cardio. PM - Chest and Tris - Bench is Westside

Tuesday - AM - Crossfit. PM - Squat + work ons - Squat is Sheiko

Wednesday - AM - Cardio. PM - Back and Bis - work on weak exercises

Thursday - AM - Crossfit. PM - Squat + work ons- Squat is Sheiko

Friday - AM - Cardio - PM - Deltoids & Rehab - Military Press is 531

Saturday - AM - Squat - Squat is Sheiko

Sunday - REST

I would hit it hard for 3 weeks and deload for 1 week and then repeat. Using the method from 531 of trying to PB on a certain exercises that aren't "sheiko" or "westside". At the end of for 4-weeks, reassess, change the exercises and then repeat.

Above is just an example that you can expand on or explore and you can tailor make it to suit your needs.

Hope this helps.

While I'm on the subject, has anyone else played around with templates?

Funny you say that Danomyte, i was just last night looking at mixing in Stronglifts 5x5 with my current plan of alternating Smolov jr squat with Smolov jr bench every 3 weeks. Obviously knocking out squats and bench from the 5x5 during the smolov cycle. What do you think?

[Danomyte]

any ideas of which is the best? would prefer if the sessions are not the 2+ hours of sheiko (unless there is a sheiko for the dudes in a hurry) mostly because I do cardio in the morning and then lift at night and if I stay any longer they might charge me rent...I wouldn't say I am a total newbie to lifting nor am I an expert...just a guy wanting to get stronger.

thanks

-Dave

Great suggestions above.

I would mix it up, like do a sheiko/531/westside hybrid of some sorts. I've played around with templates a bit and have had some good results.

For instance, keep your normal weights/cardio schedule but sheiko your squats, westside/531 your bench and maybe crossfit your cardio. But you want to make it specific to you - depending on what you want to strengthen or based on your weaknesses.

It could look like this:

Monday - AM - Cardio. PM - Chest and Tris - Bench is Westside

Tuesday - AM - Crossfit. PM - Squat + work ons - Squat is Sheiko

Wednesday - AM - Cardio. PM - Back and Bis - work on weak exercises

Thursday - AM - Crossfit. PM - Squat + work ons- Squat is Sheiko

Friday - AM - Cardio - PM - Deltoids & Rehab - Military Press is 531

Saturday - AM - Squat - Squat is Sheiko

Sunday - REST

I would hit it hard for 3 weeks and deload for 1 week and then repeat. Using the method from 531 of trying to PB on a certain exercises that aren't "sheiko" or "westside". At the end of for 4-weeks, reassess, change the exercises and then repeat.

Above is just an example that you can expand on or explore and you can tailor make it to suit your needs.

Hope this helps.

While I'm on the subject, has anyone else played around with templates?

Funny you say that Danomyte, i was just last night looking at mixing in Stronglifts 5x5 with my current plan of alternating Smolov jr squat with Smolov jr bench every 3 weeks. Obviously knocking out squats and bench from the 5x5 during the smolov cycle. What do you think?

Yeah man, that's a solid strength prog mix there. I like the 3-week turn around - easy to monitor and easy to modify if needed. The Stronglifts 5x5 will plug the gaps. If you are recovering well and you're getting enough calories in, then I don't see a problem with it. Man, I'd be keen to try it myself Will let you know if I do, as my training changes in a couple of weeks.