Switching from beginner to intermediate programs

Orch · 11 Feb 2017 at 08:35

Morning all,

I'm currently on the Stronglifts 5x5 program and have been since October. Have made really good progress, lost some belly fat, gained a decent amount of muscle and really improved core strength. But progres is slowing down so I'm now at that time when I'm considering switch to a different program that adds weight more slowly, namely Madcow.

My lifts are currently (all for 5x5)

Squat - 100Kg = 1.3 x body weight

Bench = 62.5kg = 0.8 x body weight

Deadlift = 110kg = 1.4 x body weight

OHP = 42.5kg = 0.55 x body weight

Row = 70kg = 0.9 x body weight

I'm finding that now adding 2.5kg each time seems to much and I need more volume at the current level. I know the advice is to stay on the beginner program as long as possible as you'll gain more in shorter time, but in light of the above what do you think?

Cheers

mrthingyx · 11 Feb 2017 at 16:58

If you are no longer a weakling/civilian, choose a programme that does what you want.

Madcow is good, as are loads of others... But Stronglifts is also good.

I hear Smolov and Russian Squat Routine are good.

GSVBagpuss · 11 Feb 2017 at 19:13

I would say - if you haven't failed yet, don't psych yourself out already. Who knows what the next workout will bring. Not sure I follow that 2.5kg extra is too much but also you need more volume. If you're getting bored then that's a different thing entirely

Somnambulist · 11 Feb 2017 at 22:45

Typically beginner programs are pretty bare-bones because it keeps you focused on progressing with a few core lifts and not doing a load of volume you won't actually need to progress. After that... depends what your goals are, what rep ranges you enjoy being in and stuff like that - wannabe powerfliter, bodybuilder, something in between.

Orch · 12 Feb 2017 at 09:33

Thanks for the input all.

"Not sure I follow that 2.5kg extra is too much but also you need more volume"

What I mean is, on SL I should be adding 7.5kg to my squat each week for example, but I now feel on all my lifts I need to lift/squat/bench more at my current level before moving up again. I need to slow the progress down. I've failed and deloaded on the bench and press multiple times now, ok I haven't on squat and deads yet but form is braking down slowly which equals a fail anyway in my book.

The madcow routine looks exactly what I want to do. Benching more often, weekly progress that will still add over 20% to my lifts over the next 12 weeks.

Thanks for helping me make up my mind