Many lifters begin working out as teenagers, aimlessly walking into the gym and performing the latest "bro split" workout. These "workouts" usually feature a colossal number of sets of isolation/machine movements that target the biceps, chest, abs "grueling" 2 hour long workouts that are performed anywhere from 4-21 times per week.
Ok, I may have exaggerated a bit, but this is the general gist of how many teens approach weightlifting, myself included. They just want to have a "toned chest" and "ripped abs" and "a great biceps peak." This leads to half-hazard, or even non-existant programming, which actually does produce results through the novice effect. However, these gains are far from optimal, and training in this manner will result in a lack of basic strength, muscle imbalances, and burning out, in addition to basic frustration and general stupidity.
I aim to put an end to this nonsense, once and for all.
Through extensive research and my own personal experience, I have developed what I believe to be an excellent long-term lifting program. The program is as follows:
From an early age, basic physical ability is encouraged through sports such as soccer, football, basketball, baseball, gymnastics, boxing, and martial arts. [Age 5+]
2. Bodyweight exercises
Once puberty is reached, physical activity is programmed through the usage of sprinting/running and basic bodyweight movements such as pushups, squats, lunges, planks, side planks, situps, crunches, pullups, and rows. [Age 12+]
3. Stronglifts 5x5 plus accessory lifts
Once puberty is finished, formal weightlifting begins. Stronglifts 5x5 is performed, starting with bar only on all lifts. Accessory lift such as dips, chins, and ab work are strongly encourage but not required. [Age 14+]
4. Stronglifts 5x5 without accessory lifts
After stalling on #3, Stronglifts 5x5 is performed without accessory lifts, in order to allow for sufficient recovery between sessions.
5. Starting Strength Practical Programing
After failing to make progress on SL5x5, Starting Strength Practical Programing is performed.
6. Madcow 5x5 or Lyle Mcdonald Generic Bulking or WSFSB or a Custom Fat Loss Routine
Once the trainee can no longer progress in a linear fashion, then, and only then, more advanced strategies may be used. The lifter or coach then decides what goal would be best for the lifter. Madcow 5x5 is performed for strength training, Lyle's routine for bodybuilding, WSFSB for sports related training, and a fat loss routine for fat loss, obviously.
7. Intermediate-Advanced Training
At this point, the lifter will be at the Intermediate-Advanced level. Programs such as Wendler's 5/3/1, Push/Pull/Legs, or another advanced split may be used, depending on the lifter's goal.
8. Repeat your choice of routines from 6-7 forever.
Feel free to critique/comment/question this.
Last edited by Jclem23 on Tue Dec 03, 2013 10:18 pm, edited 1 time in total.