Advice on my next program

Stu

Level 5 Valued Member
I see threads with titles such as this pop up from time to time and the advice given is usually really helpful so I thought I would post my own.

I'm currently about 2/3rds way through an ROP cycle and getting ready to plan what I'm moving on to next. I have been enjoying ROP and definitely finding my 24kg bell feeling lighter week by week. By the time I'm finished with the cycle, I think I will be ready to move on to a different protocol. It has been ages since I have done much barbell work and I'm keen to do a few cycles of barbell training.

My goals:

Strength and Size. At this point, I'm not looking for wiry strength, I actually feel like I need to pack on some significant size I'm 6.0 and 168lbs (76kg) and fairly lean at around 12% bf. I'm not looking to be a bodybuilder, that doesn't interest me but I do want to look bigger and be as strong as I look.

My numbers currently:
Squat - 135kg (1.77 x bw)
Deadlift (Trap Bar, not done straight bar in quite a while) - 200kg (2.6 x bw)
Bench Press - 102.5kg (1.35 x bw)

I'm really just looking for some suggestions on what to run next based on my current capabilities and my goals. I've been doing a ton of reading on various programs and find myself in a bit of a fog as to where to go next.

Realistically, I can consistently train at the gym (access to barbells) 4 days a week for up to 1hr 30 mins.

Some programs I have been considering:
PTTP - It's spoken very highly of but maybe it doesn't align with my goals, the Bear version might be better?
Modified DeLorme from BB
Wendlers 531 Boring But Big
Tactical Barbell Mass
Dan John's Mass Made Simple

Ultimately, any of the above would probably be ok but looking for some feedback from anyone who has run one or more of these in the past.

Thanks in advance.

Stu
 

LukeV

Level 5 Valued Member
there's nothing quite like the clarity of just wanting to look bigger lol. I've run those programs and if i were you I'd just keep it simple. drop the deadlift, it's not a great mass builder and higher volume, like you need for hypertrophy, runs too high an injury risk IMHO. Add military press and barbell row or seated cable row. So it's squat, bench, row and military press. Five hard (close to failure) sets of each. Keep the reps high, start around your 8 - 15 rep max, but doesn't really matter. Around two minute rest periods. Get some days rest between workouts, two is good. Eat more protein. Sleep a lot. Good luck!
 

william bad butt

Level 6 Valued Member
Of the options you mentioned, I would probably choose 5 3 1 if I were you. I'm not familiar with Tactical Barbell Mass program. You need to get stronger and the muscle will come. Strongfirst also has a program called Reload that could work, I think it would be appropriate.

If you are focusing on the 3 powerlifts, specifically, OR their derivatives (reads like you are), I would recommend the 10/20/Life program. This is what I use.

Eric
 

Stu

Level 5 Valued Member
@LukeV and @william bad butt thanks to you both for your input and suggestions and apologies on the delay in acknowledging your help.

I decided to buy Reload and give that a read, it looks great and I think the 4 days with specialised variety should be enough to induce some hypertrophy as well as increase limit strength.

So the plan is:

Finish ROP, another 4 weeks to go
Deload for a week
Spend a week testing to get starting numbers for Reload
Reload for 8 weeks
Probably run another cycle of ROP

Thanks again

Stu
 

Stu

Level 5 Valued Member
@LukeV and @william bad butt thanks to you both for your input and suggestions and apologies on the delay in acknowledging your help.

I decided to buy Reload and give that a read, it looks great and I think the 4 days with specialised variety should be enough to induce some hypertrophy as well as increase limit strength.

So the plan is:

Finish ROP, another 4 weeks to go
Deload for a week
Spend a week testing to get starting numbers for Reload
Reload for 8 weeks
Probably run another cycle of ROP

Thanks again

Stu
 

william bad butt

Level 6 Valued Member
@Stu

That's great! Let us know how it goes!

Be careful with the "testing". Especially on a barbell lift you haven't done in a while. Ease into it.

If you increase your bench press (or whatever lift you choose), your presses in ROP might fly up!
 
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Stu

Level 5 Valued Member
Be careful with the "testing". Especially on a barbell lift you haven't done in a while. Ease into it.
Thanks. Yes, reload actually goes into a bit of detail as to how to go about testing. I might even start my first cycle with an indicative 1RM. I will see how I feel when I get to my estimated 90% lift and take it from there.

If you increase your bench press (or whatever lift you choose), your presses in ROP might fly up!
Thats the plan :_)
 

william bad butt

Level 6 Valued Member
@Stu

Finish ROP, another 4 weeks to go
Deload for a week
Spend a week testing to get starting numbers for Reload
Reload for 8 weeks
Probably run another cycle of ROP
You mentioned hypertrophy was the goal. An 8 week program can work wonders if technical proficiency (neural adaptations) are the goal. That adaptation can occur relatively fast. When trying to build muscle, ligaments, tendons, and bone, 8 weeks may not be enough time. I would stay on Reload until you start seeing your progress diminish, whether it is 8 weeks or 28 weeks. For your consideration...

Also, don't forget to eat and sleep more! This all depends on your normal baseline, but an extra 500 clean calories and an extra 30-60 min sleep per day could really help enable your goals!

Yes, reload actually goes into a bit of detail as to how to go about testing
That is good. I need to re-read Reload, I'm forgetting some of the details. I'm always paranoid about somebody maxing out on a new lift and hurting themselves.

Good luck!
 
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Stu

Level 5 Valued Member
You mentioned hypertrophy was the goal. An 8 week program can work wonders if technical proficiency (neural adaptations) are the goal. That adaptation can occur relatively fast. When trying to build muscle, ligaments, tendons, and bone, 8 weeks may not be enough time. I would stay on Reload until you start seeing your progress diminish, whether it is 8 weeks or 28 weeks. For your consideration...
@william bad butt thanks and good point. I will probably run it for a few iterations, possibly changing the main lifts for a similar alternative each time.

Thanks
 
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