I’ve been following the Wendler 5/3/1 program for a couple years and making great progress on it. I’ve been looking at the Cube Method for a while and have been giving it serious thought for later. But now with my ankle injury I need to consider something different while I rehab. I got to thinking about programs and wanted to write something general here.
Note, what follows is just my opinion and understanding. I don’t have 20 years “under the bar” so to speak. I have lifted on and off since I was a teenager (does that count as 20+ years?), but it wasn’t until about 3 years ago I really got the schooling I wish I could have received 20+ years ago. So, here’s some information.
Starting Strength
The “Starting Strength” program by Mark Rippetoe and Lon Kilgore is probably the best place for anyone to start. Here’s their website and here’s a wiki with tons of great information about the program.
If you want to get bigger or stronger, you start here. Period. It doesn’t matter if you want to look good, if you want to play football, if you want to powerlift, or whatever — if its going to involve a barbell, start here. You will learn how to do the lifts, you will learn how to do things properly, and you’ll learn how to do them in a general manner that is applicable to any area. Sure, the way you squat here isn’t like a powerlifter will squat, but that’s fine — adjust to that style later, after you’ve laid a good foundation.
The advantage of SS is as a novice you’ll make “n00b gains”, which means you can work hard, progress fast. Before you know it, you will be bigger and stronger than you imagined. And ladies, don’t be afraid you’ll turn into Ronnie Coleman — you won’t, because you just don’t have the necessary physiology for it; but you will be in better shape and have a better looking butt.
Don’t be cheap. Buy the book. There’s tons of useful information and you’ll use it as a reference for a long time to come.
This is simply the best and right place for a novice to start. Yes sure, not everyone will be appropriate (I wouldn’t put a 14 year old on it at first), but in general yes.
Similar Programs
There are other similar novice programs out there. First, SS itself has some variations. Then there’s stuff like the Bill Starr 5×5 method, which SS owes much to. Stronglifts 5×5 is another similar program. Greyskull Lp is supposedly in this realm too, but I’m not familiar with that program beyond the name and seeing a few templates.
If you can, do SS as it is. If you can’t, consider one of the SS variations.
But really, milk SS for all you can.
And what should you do? Stop asking questions about the program. Read the book, read the Wiki, and just do the program — as written. Don’t think about it too much, just do it. You don’t know enough at this point, so just put a little trust in the program and do it as written. Milk it all you can. Don’t think, just do. After 3 months, you’ll be amazed.
Texas Method
After you’ve milked SS for all you can, look at the Texas Method. It’s a program made for the intermediate lifter, and I’d also say for the younger lifter. It may well be too much for us older guys, unless you can really dedicate your time and energy towards recovery (eating and sleeping and other things like massage). I never did the Texas Method myself, due to being too damn old. But I’ve seen guys that have used it, and the progress is undeniable.
Of course, this is really useful if you are wanting to just get bigger and stronger. If you may have specific programming (e.g. you’re playing football), you may have different needs. But for the average guy that just wants to be stronger and look better, here you go.
Wendler 5/3/1
There’s tons of stuff out there on this. It’s one of the most popular programming approaches one can find these days. The program is simple, it’s based upon principles, and it works.
I would say, if your’e an older guy, going from SS to Wendler is a good transition. If you’re a younger guy, I’d say to try to milk Texas Method all you can first. Thing is, the gains come slower on Wendler because the programming is stretched out and it strives for long-term but slower gains. But it works.
I think what makes this program so good is because it’s really about principles, and it’s really simple. Thus, it’s really flexible and you can apply it to a host of situations and contexts. I have seen football programs use it. I’ve seen CrossFitters use it. I’ve seen powerlifters achieve elite totals with it (not big name guys, but no-names that love to just lift and compete, and have used 5/3/1 to get there). It’s solid.
What’s also nice is Jim made it principles based, but also gives lots of templates. In fact, so many of his later books are just templates. It just shows how you can adjust to make it work for you.
For a new guy, just do the Boring But Big template for 6 months. Just shut up, don’t ask questions, do it as-written. You’ll see the results. You will be stronger, you will be bigger. Just trust in Jim, especially when he tells you to start light.
I used 5/3/1 for 2 years, made great progress. I’m sure I will always come back to it in some way, either in principle or in strict template.
If you don’t know what else to do, try 5/3/1.
Cube Method
What I like about Cube Method is Brandon Lilly strives to bring things back to being simple. It’s about you and a bar, raw lifting (tho it could be applied to gear too). It’s about trying to address all aspects of training in a single program: fast, heavy, reps. Building all aspects. Sure you could do these things with other programs, but Cube gives you a very nice and logical template for it.
I like the principles behind Cube. As I’ve been dabbling with it, I find a lot of good here. There’s a lot of subtle things that aren’t obvious when you read the books, but as you start doing it, things make more sense. It’s pretty cool that way.
One thing about Cube tho is I think Cube is really geared towards someone that wants to be a powerlifter. If you’re wanting to lift to bodybuild, Cube really isn’t for you. Cube is about working to lift maximal weight in squat, bench press, and deadlift. It’s about powerlifting.
To that end, I also think Cube is a more advanced program. It’s a much slower cycle, it’s going to work better for folks where the gains will come slower (i.e. not the rapid n00b gains). Cube also has a lot of “feel” required to make it go. As you read and look at how it all is, you really gotta know what you’re doing and how your body works and responds, to get the maximum out of it. That’s not something for the beginner.
One strike against the program is I don’t think the books are that good. I mean, Brandon’s an inspirational writer, but the fact there’s a lot of questions that come up about details of the program tell me things weren’t conveyed all that well in the writing. I would reason an advanced guy would get it, but with the program being pitched to a wide audience well, you gotta write for all levels of folks and understanding. That’s one thing Wendler did well in his book, was he laid out the principles, but also a LOT of templates and examples (original Cube book just has one, 365 Strong just has one — but if you read both books AND follow the Cube Facebook group, you start to piece it all together). This isn’t a dis on Brandon, just constructive criticism. I think what might be good would be for Brandon to write a 3rd Cube book that works to clear the air and really clarify things. Take all the FAQ’s, try to incorporate all that into better explanations of how it goes. I mean, beginners need to be hand-held and spoon-fed — that’s just how it goes, because they do not understand yet; it’s your job as a writer to do convey and foster understanding.
That said, best I can say is if you’re considering Cube, get all the books, and just read and let it all sink it. It’s really not horribly complicated, but it may take a little bit before the lightbulb comes on as to how the program actually works.
Lift-Run-Bang
Paul Carter is a great guy. You just just read his blog and his postings as there’s much good things about life in there in general.
I recently picked up his 3 eBooks. He’s got some great approaches to stuff, and you can see how he and Wendler influence each other, yet keep their own distinct approaches.
There’s core stuff to Paul’s work, like Strong-15, Big-15, and the like. As I look at his work, well… it’s getting me interested enough to want to try it. I actually think I may go here next. Not just because I think I can work it while I rehab my ankle, but I gotta admit that after I drop this fat I’m probably going to want to focus more on getting bigger than getting stronger (tho strength will remain a vital component of my training, of course). Paul’s got some good approaches here, and I would like to give them a try.
While Paul’s a good writer, it looks like a lot of his eBook material just came from his blog (e.g. copy/paste). It’s minor things in wording and presentation, and it seems there’s some assumption of prior knowledge of his stuff — which may come from the fact it came from the blog; that if you read it in that serialized context, it makes better sense. Can’t say for sure. But I found that if I read all 3 books, then read them again, everything made sense. That which didn’t before, then was covered in another book, so as I went back through it again, ah there we go it makes sense now. Paul’s a good writer, I just think better editing perhaps was needed for continuity.
All in all tho, it seems like some solid stuff because yeah, I want to lift, progress, and not get beat up any more than I already am. 🙂
So…
There are lots of programs out there.
These are the ones I’m most familiar with.
What’s more important isn’t to worry too much about the programs. Pick one, stick with it, and keep working. Give the program time (don’t program hop). Your effort is far more relevant here than what guru you subscribe to.
Stuff From Hsoi 