programdesign

I am at a point where I can actually max out at: ~40 pushups, ~10 pull-ups, ~15 dips I am training mostly for hypertrophy but, I want to get to some good strength levels at the basics. So the goal here is: ~50 pushups, >15 pull-ups, >20 dips. So My Question is: what will help me for best...

Happy New Year! Since I started my Crohn's disease treatment back in August, I slowly began to build my body back up. It's now the beginning of 2023, and this is what my program looks like. Global Parameters: 2 sets of 5-7 3 min rest Day 1: Trap-Bar Deadlift (Dec 22 1RM 315lbs)!!! Seated Leg...

Hi, I am new to the StrongFirst community and have recently been red pilled in Pavel's ways by reading most of his books. I would like to combine Power To The People, Simple and Sinister, HardStyle Abs and the flexibility program in Relax into Stretch in the following session: - 2 sets of 5...

I'm eyeballing another strength cycle. Due to time constraints, I do a lot more planning, to try and strategize for getting the most out of very limited training time per week. I am considering a barbell cycle utilizing a Deadlift and Floor press. Cycle design Goals, Constraints & Parameters...

I am doing S&S and loving the program since April. I resolved to do it because I’m tired of sitting all day in my home office and knew this lifestyle wasn’t sustainable. However I still needed something to do every 40 to 60 minutes as a work break. I read that being active throughout the day...

Hello there My name is Mario, I'm male, 23 years old, 170 cm, 81 kg, and while I'm unsure of my body composition I can safely assume it's in the range of 20%+ body-fat. I have had no history of injury, discomfort, or other physiological complications which might be considered prohibitive of...

I often see forum post w/questions on programming, so I thought I would shed a little light on our methods. STRONGFIRST is a school of strength. We are a principle based system. Our principles are the same across all modalities (SFG/SFB/SFL) If your goal is to get STRONG..... using our...