INVITING: Writeups on lifting programs!

I wouldn't mind doing 5/3/1 or Smolov Jr. (I never quite finish the regular Smolov, so I wouldn't feel right writing about that)

Hey brah I've got experience with DC and ran 5 3 1 for nine months. I will see what I can throw together. I assume the programs in green are still unspoken for?
Could you go ahead and post it? PM me and I'll give them a quick proofread/spell-check and they'll be officially stickied 🙂

I wouldn't mind doing 5/3/1 or Smolov Jr. (I never quite finish the regular Smolov, so I wouldn't feel right writing about that)
I saw it! I'll PM you some recommendations, let me know and I'll edit them in! Congratulations, it's stickied now 🙂

i think im plateuing.this looks interesting def gonna give it a whirl hopefully it breaks me outta this slump i am in

Routine for progress:

Never train to the point of muscular failure. "stimulate, don't annihilate" -Lee Haney. Always leave some gas left in the tank on every set

Focus on squeezing the target muscle. Two types of reps: rhythmic and mechanical. Watch a guy like Victor Martinez to see what rhythmic means (sort of like pulsating). But the more important type is the mechanical, where you do the eccentric phase(negative, lengthening, lowering) very slowly and smoothly (6seconds is good) and do the Concentric phase (positive,shortening/contracting/flexing) very powerfully and forcefully and quickly while controlled. SQUEEEEEEEEEZE the muscle every rep.

Mix of rep ranges but Majority between five and 12. 3-5 days per week in the gym is plenty.

Do what works for you but try to stick to the basics. Heavy compound movements are not only essential for size, posture, and functional strength, they also help build more round and shapely muscles when performed correctly.

Rest at least 2 to 3 minutes preferably 5 to 10 minutes in between each set.

FLEX!!! flex flex flex your muscles.

Should be 5-10 days between hitting muscle groups again but light weight active recovery workouts can be placed in between.

PERIODIZE!!!!!!! Nothing works forever, everything works sometimes.

Slow, tiny gradual increases in weight over time. Start with a weight you can get 5 reps easy and stick with that weight till 12 reps is too easy. Then bump up in weight to something you can only get 5 reps easy. Stick with that till you get 12 reps too easy. Repeat.

EAT!! Healthy stuff but also real high calorie stuff (on occasion). Your body can't feel starved or sick but it can't feel overloaded or micromanaged either.

STRETCH!!!!!! For aesthetics and posture at least.