Strength Program

Ok,

So, I've recently realized I'm too weak. I have been caught up in what sort of "program" to follow when I can't squat double bodyweight.

I need some help. I will probably be able to strength train 3-4 days/week. Besides the "Big 21", what else can I do that is simple, easy effective to get stronger. I work 40-50 hrs. wk. and have other (necessary) obligations that allow me to get on most nights between 7.5 to 9 hours of sleep. The diet thing is no problem: meats, veggies, etc...

Here are my rought stats:

Height: 6'1"
Weight: 180
BF: 9-11% (too much look good, not enough strength)

Back Squat: 200 with ok form (can't keep back straight)
Deadlift: 315
Bench: Maybe bodyweight on a good day
O/H Press: 160

Help please.

[Derek Simonds]

Either the beginners program in Starting Strength or the mass gain template that is sticky noted on the top of the mass gain forum and in Performance Menu number 17.

I am currently doing the mass gain program and enjoying it. There are a couple of guys on this board that are doing the starting strength program. I think if you look under the training logs section you should be able to see some.

Both are simple, time efficient and effective. Good luck.

[Steve Liberati]

back to the basics...5 x 5's always do the trick for me

[Mike ODonnell]

Sometimes you just have to look in the mirror and say "Hell....I am not built to lift heavy so I better be quick..." lol

Just kidding....SS and 21 are both good....just be consistent, make sure you keep a log and make progress each workout and it will come.....strength is a skill, it has to be practiced inorder to get better at it.....

[Frank Needham]

I have yet to find a better freely available overall of strength training than this: http://www.geocities.com/elitemadcow...nts_thread.htm

[Dave Paton]

I am currently half-way through Gayle Hatch's squat program. I have made decent gains so far. Might want to check that out if squatting is what you are really looking to improve on.

[Gary John]

Big 21, split up is a good way to start a groove and work up.
Shaf had an article in one of the earlier GetUp's on a good
system for the dead. It was a once a week program, but I
forget the details. I was scared to death to dead, I think I was 55
and nervous about injury. Went from 0 to about 350 at a bodyweight of 175.

You might want to leave the bench out and do hang cleans to push presses.
5-4-3-2-1 is a nice work-out. Only suggesting, cuz overhead is going to make you a lot stronger than bench. I went on a bench tear, after I got a base in.

5x5 works, but gets boring by the second day. Shaf has a nice ladder program for an ME day, say once every other week. I use it for rack pulls, where I put in monster numbers (for me) in a few weeks. Rack pulls will get you real strong in the core.