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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Wilson
Wilson
April 15, 2021 04:10

Hello Andy, do you think some foam rolling, mobility work and light cardio(some walks) is good or bad for the rest days? Thank you.

Andy Morgan
Admin
Andy Morgan
April 15, 2021 06:55
Reply to  Wilson

Hi Wilson,

1. Foam rolling — do it if you find it beneficial.
2. Mobility work – do it if you find it beneficial.
3. Walking — if your activity levels are otherwise low, I’d definitely recommend going for a walk. It’s not really about the calorie burn, which will be minimal, but getting some fresh air.

Raumaan Ali
Raumaan Ali
April 12, 2021 17:57

Hi, from my knowledge if we used Linear Block Periodization as an example, you go from a hypertrophy phase, to a strength phase, then a power phase, power being maximumal strength, so lower volume than a strength phase and a higher intensity. But in this case it is less volume and less intensity than the strength day. So what is it for?

Andy Morgan
Admin
Andy Morgan
April 12, 2021 21:52
Reply to  Raumaan Ali

Hi Raumaan,

The power day is for skill development. Block periodization is something different, it concerns multiple weeks (blocks) of training. If you’d like to learn more about it, you’ll see a detailed discussion in The Muscle and Strength Pyramid: Training.

Raumaan Ali
Raumaan Ali
April 13, 2021 09:50
Reply to  Andy Morgan

I see, thank you.

Andy Morgan
Admin
Andy Morgan
April 14, 2021 16:33
Reply to  Raumaan Ali

Most welcome.

Will
Will
April 8, 2021 03:46

Hello Andy, do you think some calf hypertrophy work and some facepulls for shoulder health after every workout, in the 3 days option, would affect recovery and progress? Thank you.

Andy Morgan
Admin
Andy Morgan
April 8, 2021 09:54
Reply to  Will

I’m sure that’ll be fine, Will.

Gui
Gui
April 7, 2021 09:23

Hi Andy, do you think it is ok to replace the bench of day 2 with some flys, for a better chest development? since I don’t want to compete in powerlifting and I prefer doing powerliting training instead of the bodybuilding program. Thank you, sorry for a potential grammar mistake, I’m brazilian.

Andy Morgan
Admin
Andy Morgan
April 7, 2021 17:02
Reply to  Gui

Hi Gui, the bench will give you better chest development than flys.

See here if you’d like to learn how to build your own programs.

Here’s our guide to exercise selection.

Wesam
Wesam
March 17, 2021 23:29

Of course I read this more than once before and I am grateful to you for this information; But it was confused about the matter as the macro calculations give the surplus calories according to the speed of its progress and not according to its training program. It seems to me that I did not understand the matter as required if it was
You can give me a website or an article that explains the topic in depth. I would be very grateful to you

Andy Morgan
Admin
Andy Morgan
March 19, 2021 13:51
Reply to  Wesam

Hi Wesam, I think this will have you covered: How to Bulk Up Without Getting Fat

Wesam
Wesam
March 17, 2021 09:03

Thanks for answering Andy
I only rehearsed the Big Three and took it
Squatting from 50 to 115 kg and the bench is 86 kg
Deadlift 135
5 repetitions for each exercise
Weight: 59
According to statistics, I have not gained more than 3-4 pounds of net muscle
I would like to gain muscle and I do not want my strength to diminish. Any program you advise me to follow, knowing that I am still ahead of the big three only

Andy Morgan
Admin
Andy Morgan
March 17, 2021 11:30
Reply to  Wesam

Hi Wesam, here’s my guide to how to choose a training program.

Wesam
Wesam
March 17, 2021 03:55

Hello Andy
Do weightlifting and bodybuilding programs build the same amount of muscle

Andy Morgan
Admin
Andy Morgan
March 17, 2021 07:00
Reply to  Wesam

Hi Wesam,

No, bodybuilding optimizes for it.

BRENDAN CUNDIFF
BRENDAN CUNDIFF
March 1, 2021 23:43

On the 3 day program is that for the week? Or do you do it 3 days in a row and then a day off? Thank you

Andy Morgan
Admin
Andy Morgan
March 2, 2021 08:23

Hi Brendan, thank you for the question.

Yes, for the week. “Spread your workouts out across the week and try to have no more than two sessions back to back as this is better for recovery.”

zeyad elhalawany
zeyad elhalawany
February 12, 2021 22:36

If i have been bodybuilding for a while and possibly an intermediate, according to websites where they compare strength on the big three relative to the current bodyweight, can i still be a beginner powerlifter? And if i choose to begin powerlifting, i need to start from this program first untill i stop progressing on it then switch to the intermediate powerlifting program or maybe add volume in this program?

Andy Morgan
Admin
Andy Morgan
February 14, 2021 11:01

Hi Zeyad, thank you for the question.

From my article on, How to Choose the Right Training Program:

“IT’S NOT A GOOD IDEA TO DEFINE YOUR TRAINING LEVEL BASED ON HOW MUCH YOU CAN LIFT.

I’m going to take an extreme example here to illustrate my point:

My friend Greg benched 275 lbs (125 kg) and deadlifted 425 (193 kg) on his first real day in a weight room.

He was 14 years old and weighed ~170 lbs (~75 kg), a rank novice!

Greg then went on to squat mid 500s (~250 kg), bench 400 (~180 kg), and deadlift 600 (270 kg) not long after turning 16 at a bodyweight hovering around 195-205 (~90 kg).

These are numbers that many of us dream of one day getting.

Yet, there is no argument; he was still an intermediate trainee at that time for he went on to set a few world records in his early 20s.

Now, if you were to look at his lifting numbers in isolation, many would conclude from the start that he was an advanced lifter and recommend him a program as such.

But this would have been dreadfully inappropriate.”

Take a read of the article and that’ll answer your question.

Dushaan P
Dushaan P
February 4, 2021 23:59

Hey, I had a few questions about this program.

  • How much weight should be added to each exercise every session? 2.5lbs on both sides?(5lbs in total) By adding weight every session wouldn’t I just be getting closer to my 100%1RM before I stall? (Instead of staying at my 80%1RM every session?)
  • If doing the 4 day program can I do the hypertrophy workout the next day or do I have to take a day break between workouts. For example. Mon, Wed, Fri, Sat.

Thanks in advance.

Andy Morgan
Admin
Andy Morgan
February 5, 2021 08:54
Reply to  Dushaan P

Hi Dushaan, thank you for the questions.

1. Larger increments are fine if can do so and maintain your form. This will naturally decrease as you get closer to your limit. / No, if all goes well, you will adapt.
2. Don’t mix programs. More isn’t better. If hypertrophy is what you want, consider the beginners bodybuilding program.

Justin
Justin
January 30, 2021 14:31

Would it be okay to replace the conventional/sumo deadlift with trap bar deadlift if I have no plans to complete in a powerlifting meet?

Andy Morgan
Admin
Andy Morgan
January 31, 2021 13:00
Reply to  Justin

Sure!

Martin Mollett
Martin Mollett
January 11, 2021 07:48

Hiya Andy, I’ve been following your beginners powerlifting program since April, and made brilliant gains. I’ve just finished a bulking cycle, and started a cutting cycle. I’ve been on this cycle for 3 weeks and lost a kg. This week in the gym I’ve failed most of my lifts, feeling totally weak. I feel like 3 weeks is my body’s limit before strength suffers. My question is; should I eat maintenance now for a week to give my body a break, and then go back into a cutting phase for 3 weeks again? So 3 weeks cut, 1 week maintenance?

Andy Morgan
Admin
Andy Morgan
January 11, 2021 16:57
Reply to  Martin Mollett

Hi Martin,

It’s not my experience that people find their strength suddenly tanks once they enter a cutting phase, it’s usually a gradual thing. Your deficit isn’t outrageously high, so it just sounds to me like either you just had a bad week, or you need to take a deload. Don’t mess around with changing your calorie intake to maintenance. It’s just not necessary.

Martin Mollett
Martin Mollett
January 11, 2021 17:22
Reply to  Andy Morgan

Thanks Andy for the quick response. I took a deload week the week before I started my cut, so 4 weeks ago. I kept the intensity the same but reduced the volume by around 50%. However I have introduced cardio on some of my rest days, could this be a factor?Unfortunately I need a level of cardio fitness for my occupation.

Arturo Arnold
Arturo Arnold
January 3, 2021 05:06

Hi All. I am beginning powerlifting but not new to lifting. At 54 years old would it still be advisable to do the heavy 3×3 Bench work the day following the 3×8 Bench workout on the 4 day template? As well as benching 3x per week?

Andy Morgan
Admin
Andy Morgan
January 3, 2021 10:16
Reply to  Arturo Arnold

Hi Arturo, thank you for the comment. Please have a read of this: Advice For Older Strength Trainees

Linus Sivertsson
Linus Sivertsson
December 18, 2020 00:39

Hi i have a question regarding the bp on the power DAY (3×3 80%) and the strenght day (3×4 85%). I understand that the purpose of the lower percentage on the power day is for technique. But what I don’t understand is if im adding weight linear (5pounds) each session troughout the week. Eventually my 3×3 will exceed my 3×4 because of the lower reps and potentiall reset of 10% for the 3×4. Should I progress them differently like only adding 2,5 lbs for my 3×3? To keep the technique aspect? Im confused by this because there’s no RPE attached to the main lifts.

Andy Morgan
Admin
Andy Morgan
December 18, 2020 07:40

Hi Linus, thank you for the question. I hadn’t thought of it in this way before and could have explained it better above.

Indeed, we want that to be a technique day so the idea is to keep it less fatiguing. Use RPE to guide you. So, whatever RPE your first 3×3 day @80% feels like, keep to that throughout the program. This will likely be one lower than on the strength day.

Wesam
Wesam
December 15, 2020 13:30

Thanks for your response Andy
But I have one last question a short while ago I followed the strong 5 x 5 lifts and felt very tired as the exercise weights regressed until I got back to the program starting strength point and the weights came back and my progress continued again until it stopped now What does this indicate that I am still beginner somewhat and that his size was large Too much for me or what
Unfortunately, I am not good in English. I hope the question is clear to you

Andy Morgan
Admin
Andy Morgan
December 15, 2020 15:19
Reply to  Wesam

Hi Wesam, the way you’ve written isn’t very clear, but I believe I understand what you mean.

The issue is that at some point, you need to learn how to develop and adapt your own training programs to keep progressing. Jumping from one template to the next isn’t the solution. If you follow the guidelines I linked to about building your own program in my previous answer you’ll do fine.

Wesam
Wesam
December 13, 2020 04:40

Hi Andy Morgan
Thank you for your tremendous efforts and your simple approach to our education
Please, I have two questions, with your permission
I reached a squat 105 kg and a press press of 78 kg
Deadlift 130 For each exercise, 5 reps, weighing 58 kg and height of 168 cm
In the beginning strength program, I felt that I could not recover from squatting for 48 hours only. Do you think that this program is suitable for me at this time and the second question is: Can I change Squat 3 × 8 to Squat 4 × 6
And thank you very much

Andy Morgan
Admin
Andy Morgan
December 14, 2020 08:29
Reply to  Wesam

Hi Wesam,

1. While I don’t like to categorize people’s training levels by their strength relative to body weight, given that you’re pulling more than double squatting close to it, I’d say the intermediate powerlifting program might be more suitable at this stage, assuming that you are no longer progressing. If you are progressing though, I’d stick to it as it’s prudent to use the least volume you can to progress and only increase when you need.

2. Please feel free to change anything if you have a reason. This is just a training program template showing the principles of a beginner powerlifting program in action. Nothing is set in stone. If you’d like to learn more theory, I’d recommend this article: A 6-Step Guide to Building Training Programs

J.R.
J.R.
December 2, 2020 14:40

Hi, for deadlift, how much weight do you recommend adding each session? 5lbs, 10lbs?

Andy Morgan
Admin
Andy Morgan
December 3, 2020 12:54
Reply to  J.R.

Hi J.R.,

10-pound increments are reasonable when starting out. Lower to five when you need to.

J.R.
J.R.
January 1, 2021 05:12
Reply to  Andy Morgan

Thank you for the reply Andy, I have one last question. My wife is doing this program with me and she is still progressing on both squats and deadlifts. She’s starting to struggle with the bench press though. My question is, if she fails to hit her rep count for that day, should she cut back the weight She’s pressing for that rep count only (e.g. 3×8)? Or should she cut the weight down on all other rep counts also (3×3 & 3×4)?And progress from there and how much % would you recommend she cuts back? Or would you just let her keep pushing until she breaks her plateau? Thank you in advance.

Andy Morgan
Admin
Andy Morgan
January 1, 2021 10:13
Reply to  J.R.

Most welcome. You’ll see this covered in my progression guidelines.

Giuseppe
Giuseppe
November 4, 2020 22:35

Hi Andy,

Can i add some Hypertrophy Work for relatively unused Muscle Groups like Lateral/Posterior Delt (like 3-4 Sets) and Arms (around 2 Sets extra)? I come from a Bodybuilding Background (but I am really weak) and know that i can handle some volume on these Muscles.

Thanks a lot!

Andy Morgan
Admin
Andy Morgan
November 5, 2020 15:52
Reply to  Giuseppe

Hi Giuseppe, you’ll see this covered in the FAQ section at the end of the article.

Given your concerns/focus, probably best to consider the novice bodybuilding program. You’ll still get plenty strong.

Tim Case
Tim Case
November 4, 2020 03:59

Hi Andy,

I’ve been following this program for a month now (3 day option) and I’m loving it. Thanks for putting it together!

I have a question about rest days and cardio (or some sort of workout). I’m currently getting myself into a new morning routine and as part of it I want to do some form of exercise every day in the morning before starting my day.

Obviously on 3 days I already have this program. But on rest days do you have any suggestions for something else I could do without jeopardizing the ability of my muscles to rest properly? I was thinking of some steady state / low impact cardio like stationary bike and maybe some band work.

Any other thoughts?

Thanks,
Tim

Andy Morgan
Admin
Andy Morgan
November 4, 2020 07:43
Reply to  Tim Case

Hi Tim, Low-impact LISS cardio, like cycling, swimming, the elliptical machine, or brisk incline walking. I don’t recommend any additional strength training.

Jose Zuniga
Jose Zuniga
October 30, 2020 10:18

Hi Andy, how long should I follow the program before trying to move to an intermediate one? Or if not how long, then at how much weight, etc.

Andy Morgan
Admin
Andy Morgan
October 30, 2020 19:20
Reply to  Jose Zuniga

Hi Jose. Stay on it for as long as you progress! 🙂

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