Squat/Military Press/Pullups

I guess I should clarify that this isn't in conjunction with any running regimen. I do not really run anymore and I'm doing the lifting solely as another avenue of athletics and for size/strength.

bump

Google "Starting Strength" by Mark Rippetoe.

Basically just doing bench press, overhead press, squat, deadlift, clean.

seach on reddit /r/fitness. People swear by it.

I do only a few compound lifts and nothing else. It's the ideal way to train.

Three times per week, however, is excessive, especially if done in conjunction with running (which you have not indicated, but I infer may be the case from the context of you posting this on a running forum).

I know you don't want to hear this, and others will dispute it, but your muscular potential is every but as much governed by genetics as your running talent. If you're stagnant, it's likely the case that you have simply reached your genetic "asymptote," i.e. point at which any further gains will be painstaking from now on.

www.baye.com

www.bodybyscience.net

Also, don't listen to anyone on LRC except me.

I did mention in a 2nd post that this isn't in conjunction with running.Do you still feel 3x a week is excessive in this situation?

I am a champion wrote:

I do only a few compound lifts and nothing else. It's the ideal way to train.

Three times per week, however, is excessive, especially if done in conjunction with running (which you have not indicated, but I infer may be the case from the context of you posting this on a running forum).

I know you don't want to hear this, and others will dispute it, but your muscular potential is every but as much governed by genetics as your running talent. If you're stagnant, it's likely the case that you have simply reached your genetic "asymptote," i.e. point at which any further gains will be painstaking from now on.

http://www.baye.comhttp://www.bodybyscience.net

Also, don't listen to anyone on LRC except me.

Lyfter wrote:

Google "Starting Strength" by Mark Rippetoe.

Basically just doing bench press, overhead press, squat, deadlift, clean.

seach on reddit /r/fitness. People swear by it.

I second this recommendation highly. A few years ago, at age 42, I went from a body weight of 157 to 205 in six months using SS. I was trying to be a bit careful not to add weight real fast, not being in my 20s at that point. I had been running ultras mainly for several years prior and had dabbled in the basic barbell lifts. I was bit burned out on running so I took some time away from running and followed the SS linear progression programming. I also drank about three gallons of 2% milk per week for the first three months. The recommendation is GOMAD (Gallon Of Milk A Day) with whole milk, but exceptions need to be made depending on age. At 42 I wanted the calories and protein, but didn't want to throw on a huge amount of body fat. I was okay with a couple percent, as it is easier to drop fat than to build muscle. So once you get to a certain level you can clean up your diet a bit more. You lift three days per week, three lifts per day, with squats performed each lifting day, alternating between overhead press and bench press, and alternating between deadlift and power cleans.

My squat and deadlift got to 350 and 400# for sets across, respectively. My bench only reached a max of 190 for sets across, but I've always had a lot of trouble doing bench, long arms not being helpful either with longer bar path. I tapered off a bit as I started doing a bit of Olympic lifting, and so went to a more intermediate programming regimen as outlined in Ripp's Practical Proramming book, to incorporate clean-and-jerk and snatch work.

I highly recommend reading the book and keeping it handy during workouts for reference. He is highly stringent on form first (and I agree), and don't be afraid to eat. Linear progression can be maintained for several months if you are disciplined and aren't afraid of a good caloric intake.

I'm not big on canned regimens, but this has broad appeal and application. He is biomechanically knowledgable and has 30+ years of experience in the strength game. He's also generally a good read. Good luck!

Several things to add:

1. Western periodizantion: hypertrophy >> max strength >> power.

Don't do the same thing all season or you WILL plateau.

2. Many people find it easier to progress using DB presses than bench/military. I know people who have badly damaged their ACL/MCL doing BB military presses, and I would stay away form those.

3. Charley Francis, talking to sprinters, said repeatedly that all you really need at a push, a pull, and a squat. I guess if you're going to compete in PL, you could do PC as the pull.

4. Doing weights and plyos on different days produces SIGNIFICANTLY better results than either alone. Mixing traditional and "ballistic" methods (i.e., plyos with weights) gives better results than traditional lifting.

5. Which produces more hypertrophy, 3X8 or 8X3? But most people never try the latter.