Ahh, finally we are getting somewhere.
Yes, I know there are many articles here. I just wanted to see what responses I got here regarding program selection. I know my body pretty well but wanted to try something new. I will check into those that you recommended, I haven?t seen them. Thanks.
But have you used 103 4 times per week? bench, row, pulldown & squat as 103 + some assistance? In the Waterbuy method he lists some isolation excersices and I almost never do them. But maybe I will give WM a try & add a 4th day with olympic lifts.[/quote]
1 - CW’s programs are not for beginners. 10 x 3 is a very neurologically challenging lift and for that reason alone it wouldn’t suit beginners, but the fact that most beginners don’t have enough weight on the bar to really differentiate between stuff like 10 x 3, 5 x 5, etc. is another.
2 - As far as I know, CW doesn’t like isolation movements. He includes them often for those who just can’t stop doing curls after doing them for so many years.
3 - If you’re afraid these programs are “too kiddy,” try Poliquin’s German Volume Training. Good luck.
Oh, and as far as I could tell from responses, CW’s ABBHI offers the most amazing strength + hypertrophy results. I don’t think there’s a program on this site though that has only hypertrophy as its goal… if you want that, do 4 x 15 on leg extensions and leg curls. No joke, extensions have been shown to produce more hypertrophy in the quad than squats. But I’m sure you don’t want that.