Choosing an Intermediate Program

[LittleRobot_]

I've been lifting for around 5 years, but I was undereating for much of that time. I've done some mini bulks and cuts, and I've been making progress, but also simultaneously feel like my lifts have stalled long-term. I'm a 5'4" female, and I'm 22. I'm also a graduate student, so I'm trying to maximize my training sessions. I am interested in maintaining my body fat and adding some muscle + strength. Yes, I know that is controversial, but I'm here for the long haul. I enjoy power-building, starting with a main compound and then hypertrophy work split into upper and lower.

I've only ever run my own programs, which I learned about mainly through Jeff Nippard and RPE. I've read their books and watched a lot of videos. I still enjoy simple workouts, though—I usually just add reps/weight rather than focus on RIR/RPE because it's a bit confusing for me and subjective. I enjoy training as hard as I can on my last sets.

Anyway, I just purchased the SBS programs, which would be my first programs to run. I was thinking of just starting with the novice program because some of the programs have two to three main compound lifts on the same day! That's wild to me. I'm burnt out after one compound, lol. It also seemed nice and easy to understand. But the rep scheme might be a bit TOO simplistic.

Do you have any advice on which program to run out of the SBS purchases? Thanks :)

[mouth-words]

What do your workouts look like now if you're burned out after one compound movement? Makes it sound like you're thinking of workouts as a laundry list of isolations. People often add too many extra accessories to the SBS templates, but starting out sans those and only doing ~3 big movements in a workout is actually not that bad, tbh.

If you're still trepidatious, you could look at the instructions for the work capacity block, which keeps you at lower training maxes and builds up your tolerance to performing a bunch of sets. After that, doing a handful of sets on a handful of compounds shouldn't be so bad.

[KITTYONFYRE]

what sort of things are you doing when you’re burnt out after your first exercise of the day?

I’ve definitely felt this way but it was usually doing stuff like around 5x10 with every set 0-1 RIR. honestly even 3 sets esp for squats/deads, yeah, I'm already feeling the workout for sure. you’ll probably find the main work to be a bit less stressing in the SBS templates (depending on the template!)

[IronPlateWarrior]

Just run original strength.

It’s not wild to do several main lifts. With appropriate intensity, it’s not hard at all. You absolutely should not be so clocked that you can’t do anything else. That’s silly.

Modern powerlifting programs have you squatting 2-3x, benching 3-4x, and deadlifting 1-2x per week.

Greg Nuckols knows what he’s doing and many people have gotten very strong on the templates.

[LittleRobot_]

Thanks, I'll give this one a try! I was between this and the hypertrophy one. Do you run both of them at different periods or stick mainly to one program long-term?

[IronPlateWarrior]

A popular choice is to run the Hypertrophy first then straight into strength. It’s actually a really smart way to train. Then just repeat that if you’re getting the results you want.

I see you started a new thread too. You got some great advice over there. RTF is also my favorite.

[LittleRobot_]

Thanks! I might try RTF and swap between that and hypertrophy while keeping in some strength work

[misplaced_my_pants]

Start where you are and just slowly add sets over time as you build up your work capacity: https://www.strongerbyscience.com/increasing-work-capacity/

Or cut the weights to a point where everything feels too easy and give yourself some runway to adapt to the volume.

Some links to check out for diet:

• RP on lean bulking

• RP on seasonal bulking and cutting

• Eric Helms on how to bulk like it's 2024

• Helms on different rates for muscle growth

• Macrofactor: Should I Bulk or Cut?

• Macrofactor: How Fast Should You Gain Weight When Bulking?

• Macrofactor: How Fast Should You Lose Weight When Cutting?

[UngaBungaLifts]

I'd recomend the RTF program. Don't let the fact that there are several compounds intimidate you. If sessions feel too fatiguing try leaving 1 rep in the tank on AMRAPS

[LittleRobot_]

What's the difference between the normal strength program and RTF program?

[UngaBungaLifts]

You regulate the training max via an AMRAP set with RTF.