My Program Options

[jwood]

Alright guys, I have about 4 options right now in my head, not sure what direction I want to go. But right now I want to try to put on a lot of size and strength. While also doing some bulking up.

Option 1: Westside
I have been doing westside for close to 4 months now. My strength gains have been pretty good, not spectacular. But I think it may be time for a change.

Option 2: do what the other guys are doing
The other guys at the gym have come up with their own program that seems interesting, but I am not too sure about.
Split will stay the same pretty much, with the upper lower split done twice a week.
Week 1: repetition method, mostly sets of 5
Week 2: DE method
Week 3: ME method
so this meets each cycle you do a full week of each type of training. Not sure if I like this idea, but I may wait and see what kind of results they get from it.

Option 3: Juggernaut
I have been interested in this method for a while, and have been really interested to try it. My only problem with it is that I have to commit to it for 16 weeks straight to find out if it works or not. 4 months is a long time, but I like the balance it has of higher rep work and then working your way down to heavier weights. I am leaning towards this one.

Option 4: 531
531 is always in the mix when I think about changing programs. I think it is an awesome program. The jugg method is similar to 531 but has many differences.


So those are my options, I just wanted to throw them up here to help me think through which would be best. Right now I am leaning towards the Juggernaut method just because it balances size and strength work. I am just really interested in it.

[Off Road]

How is your conditioning and recovery ability? My recovery ability sux and Juggs was really brutal on me as the weeks went along. 5/3/1 always treats me well though.

[BendtheBar]

Is there any way you can combine some of Juggs with 531?

The plan at your gym doesn't sound too bad, but with the cycling it's not that really far off from 531 in a sense.

[Pull14]

Jugg is loosely based off of 5/3/1, Steve.

Nothing wrong with any of the options. Certainly comes down to the specifics of each system... if size is one of the primary goals I'd go which ever provides the greatest volumes of work on the main/big lifts (strength progression on each program is pretty certain).

[BendtheBar]

Sorry. I have the book but it's been a while.

[jwood]

Originally Posted by BendtheBar

Is there any way you can combine some of Juggs with 531?

The plan at your gym doesn't sound too bad, but with the cycling it's not that really far off from 531 in a sense.

I think the plan at the gym sounds pretty good, but I guess it does not really sound all that fun to me. I do not know why, I guess b/c it seems kinda like westside and I have been doing that for a while now.

I think I need a program that auto regulates the progression like the jugg method, or even 5/3/1. I just do not think that ME work is necessarily the most effective option for a raw lifter.

Originally Posted by Pull14

Jugg is loosely based off of 5/3/1, Steve.

Nothing wrong with any of the options. Certainly comes down to the specifics of each system... if size is one of the primary goals I'd go which ever provides the greatest volumes of work on the main/big lifts (strength progression on each program is pretty certain).

This is why I was thinking of going with the Jugg method. It does provide a lot more volume especially on the main lifts. The only thing I am unsure about is doing sets of ten on deadlifts. But I think it would be fine with sumo. I have never had a problem doing reps with sumo deads.

[BendtheBar]

I think I need a program that auto regulates the progression like the jugg method

I love talking about auto-regulation. There are so many quality ways to do so. I am using it a bit right now on some 5x3 sets.

[jwood]

I like the method of auto regulation that is used in the jugg method. Only once in each cycle you do a set to complete failure and then you use that number - the required number and either multiply by 2.5 or 5 pounds to use as your working max for the next cycle.

Looks like I am going to try juggernaut. But I am still going to think about it more.

I would just stick with Westside, but I think my results have been mediocre. And without training with the group for every workout, I just do not think it is the best option right now.

[Pull14]

Originally Posted by jwood

This is why I was thinking of going with the Jugg method. It does provide a lot more volume especially on the main lifts. The only thing I am unsure about is doing sets of ten on deadlifts. But I think it would be fine with sumo. I have never had a problem doing reps with sumo deads.

I've used 5x10 conventional deads as assistance with 5/3/1. My only advice is to start WAY light if your doing x10's. Got my deadlift way up, but my squat suffered big time. Even when the down sets feel light, still reeks havoc on recovery.

[jwood]

Originally Posted by Pull14

I've used 5x10 conventional deads as assistance with 5/3/1. My only advice is to start WAY light if your doing x10's. Got my deadlift way up, but my squat suffered big time. Even when the down sets feel light, still reeks havoc on recovery.

Thanks man, that makes a lot of sense. I think on the 10s wave I will cut down the volume on assistance. The main lifts will have enough volume for an entire workout.

Looks like I am going to try the juggernaut method. I am really just fascinated by Chad Wesley Smith, and his strength levels are sick. Until I try it, I will always just wonder about it. I will start monday with 5x10 on bench press.