T Nation

Which Program?

Beginners
#1

Been doing some research, trying to decide which program I should run. My goals are:
-Get stronger, mainly my squat, deadlift, press and bench press
-Gain mass. Currently 170lbs, looking to add 15-20lbs this year.
-Maintain a solid level of conditioning. This means that whatever program I run needs to leave a little room for conditioning (sprints 2x/week, sled pushes 2x/week)

A little background on my training:
-Been lifting seriously for about 8 months
-Did the first 6 weeks of Maximum Strength, had to cut it short because I travel a lot for work and didn’t have access to the equipment to accurately complete the program.
-The last 4 weeks I have been doing this program, http://www.scrawnytobrawny.com/wp-content/uploads/2012/10/bsb-training-program.pdf , have actually made some modest strength/size gains with it.
-Current lifts:
Bench: 205x1
Squat: 260x3
Deadlift: 285x3
Overhead Press: 100x5 (definitely a weakness)

22 years old, 6’1", 170lbs, roughly 8% bodyfat (measured by a BioMeasure machine at gym)

I’ve looked into Westside for Skinny Bastards, 5/3/1, specifically Boring But Big, and a few other programs. I like basic templates, with focus on compound lifts, and I prefer to train 4-5 times a week. Whichever program I end up choosing, I plan on sticking with until I reach my goals. Any suggestions? Thanks everyone.

#2

915, Madcow 5x5, 5/3/1, Texas Method.

#3

[quote]erik_carlson wrote:
22 years old, 6’1", 170lbs, roughly 8% bodyfat (measured by a BioMeasure machine at gym)
[/quote]

If you want your strength and mass numbers to move north, you need more food. Lots more food.

#4

915 looks really solid. Leaning towards that one.

And yeah, I only realized about 2 or 3 months ago how much I need to eat to gain. I’ve read a lot of Dr. Berardi’s work, been following his Massive Eating guidelines which puts me at 4,300kcal/day. I go to bed looking pregnant every night, haha. But it seems to be working, I’ve been gaining about .5lb/week, not putting on too much fat. To be honest though, I’m realizing that at my current weight, any weight gain is probably good within reason.

#5

What are you using to get those calories in?

#6

Clean foods. A lot of eggs, sweet potatoes, nuts, lean red meat, cottage cheese, protein powder, spinach, apples and berries. Basic stuff like that. Been experimenting with carb cycling and back loading too.

#7

I’m not advocating getting sloppy fat, just noting its hard to gain mass and strength and stay at 8% body fat. That is pretty damn lean. But it sounds like you are on the right track with the food. Just remember if you are not gaining mass and strength while training hard, the reason is more likely than not food. Good luck to you.

#8

Yeah, I’m not afraid to lose some definition if it means I’m getting bigger and stronger. The feeling of adding more weight to the bar each week is much more satisfying to me than seeing abs in the mirror.

#9

5/3/1 ‘triumvirate’ or one of the new ‘beyond 5/3/1’ templates with heavyish singles

#10

[quote]erik_carlson wrote:
Clean foods. A lot of eggs, sweet potatoes, nuts, lean red meat, cottage cheese, protein powder, spinach, apples and berries. Basic stuff like that. Been experimenting with carb cycling and back loading too. [/quote]
Pretty solid choices, but don’t be afraid of some of the fattier cuts as well.

#11

Which program is better for beginners ??? Please clearify it…