T Nation

Best Program for My Goals?

Hi. Question.

I love your site, and supps. I’ve recently leaned down to 161, 10%BF. Im 39 years old. I’m 5’11. I’ve been lifting for only 2 years and most of my knowledge has come from this site after reading here for the last year. I’d like to put on about 20 lbs of lean mass and eventually getting down to 7-8%BF. My diet is pretty much on point but my question is about the best program to achieve my goal. I started Chad Waterbury’s “total body training” about a week ago. But that program was written in 2004 I believe. Would he (or any of you guys) advise a different approach today?

I’m not strong enough to meet Dr Staley’s 3-4-5 criteria so a whole body workout plan seems to line up with his advice.


5x5 has been around for over 50 years…

Muscle Revolution by Chad is an excellent book if you like his work. Lots of options.

I’ve been doing full body for two years and no plan to stop. 10x3 is my favourite set/rep scheme.

I’m going more for hypertrophy, aren’t those low reps/heavy weight schemes you described less than optimum for size and better suited for strength?

You’ve read chad waterbury’s stuff right? So you should know that he loves 10*3

I’ve read several of his articles on here, none of his books. I’ve not read any of his 10x3 programs, I’ll have to check that out.



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Very high volume like one these below plus a decent (clean) calorie surplus will get you there fast wothout getting too fluffy…

Thanks J!

I definitely get that, though from much of what I’ve read here you cannot do both optimally at the same time.

You should check out Ben Pollack’s ThinkBig book/program

Adding muscle is simply eating a slight surplus and fatiguing your muscles. It doesn’t matter how many reps you use to accomplish that. Here’s an article by CT that addresses that. If it helps, I’ve read the actual study he cites; it’s not bro science.

Now that we’ve cleared that up, pick something you enjoy and you’ll have better success than copying someone else.

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