T Nation

Need a Strength Program

I need an upper/lower body or a total body program that will help me maintain or maybe gain a little size but help me get my strength up. One thing i know works for me is 1-6 type training but i feel like it would be better if i did it in a lower/upper fashion instead of how poliquin has it set up… are thre any programs out there like this?

Westside For Skinny Bastards.

Run a search for it and read it. People have had good gains from it and I’m on it myself and it feels like a solid, fun program.

[quote]Vietnow wrote:
Westside For Skinny Bastards.

Run a search for it and read it. People have had good gains from it and I’m on it myself and it feels like a solid, fun program.[/quote]

Good program.

So is CW’s “Strength-Focused Mesocyle.”

Check out Ian King’s Limping, and Super Strength programs here on the site. Great for strength.

From my own experience, i’d say you should try and build a program based on the following if strength is ur main goal…

1)EAT BIG-it helps
2)LIFT BIG-between 80-95 of ur 1RM, maybe incorporating rest pause or dropsets
3)LIFT FREQUENTLY-each muscle group should be targeted at least once every five days
4)LOW VOLUME-since u’r gonna be using high intensity and high frequency

One set per exercise should do it if inensity and frequency are at high levels.

I’d pick the follwing exercises: Bench press, Dips, Shoulder press(any form), Pullups, Rows, Upright rows, Romanian Deadlifts, Squats, Lunges and MAYBE tricep extensions and dumbell curls.

If u don’t like high intensity techniques, just add another set instead.

Check out Chad Waterbury’s programs - it’s what he’s best at. His “Total Strength” program is in his new book, but depending on your level, almost any of his programs will work. So a beginner could try ABBH, a more advanced could try “Strength Focused Mesocycle,” etc.

In his book, he has two progressions:

Increase strength and lose fat: BBB, TTT, SFM, WM, repeat BBB, TTT, SFM, WM (repeated 4 times in total).

or Increase strength and muscle mass:
ABBH, SFM, WM, HH, SC, AW, LFGB, QD, WM, HH, LFGB, QD.

Here’s a program by Mike Robertson that I made a lot of strength/size gains with.

http://robertsontrainingsystems.com/articles/quest.html

Thanks all, Here are my stats:
177 lbs
BF - Unkown but visible abs
Bench Press: 245
Squat: Around 260
Deadlift: 260

These are not my most frequently used besides the DL, for the ones i do the most
Dips: BW + 90lbs for about 2
Chin-ups: 35 lbs + BW for 1

Would this be still a beginner? Should i just do a 5x5 type program first or try to increase my max’s?

I wouldn’t say you’re a beginner by any means, so just try to find a program that targets what you’re looking to improve on. Main thing I’d recommendis to focus on your lower body, it seems like your squat/deadlift are lagging behind your bench a little bit