A quick Google search will show you that the Internet is
overrun with fitness programs. There is a program out for nearly every goal.
Some are great, but some are total gimmicks drafted by self-proclaimed training
experts, muddling the field and making finding the right program more than a
chore. If you feel overwhelmed and confused about which program is for you,
don't worry, here are six of the top muscle-building programs that get our
stamp of approval:
NO. 1: STARTING STRENGTH
Starting Strength is a program by Mark Ripped. It's a basic
beginner program that teaches the lifter proper form on the "Big
Three" movements. This program is straightforward and basic. The program
utilizes mostly barbells so it makes it very versatile. Starting Strength
involves three full body workouts that alternate. Each lift works with certain
percentages of your one rep max, which makes it pretty easy to complete. This
program is ideal for beginners because it teaches them the importance of
progressive overload and proper planning. One big con for this workout is that
it can get boring quickly. You will not be utilizing any isolation movements
since your focusing on big compound movements.
NO. 2: 5/3/1
531 is a program designed by Jim Wendel. Similar to
Starting Strength, this program is based off your current one rep maxes. This
program is focused around making progress on squats, dead lifts, bench press,
and overhead press. This program can be set up very simply, or you can add
other variables to make it interesting. I love incorporating AMRAP sets and
adding in high volume to this routine. This program is a lot more customizable,
and the way it's set up can keep you going for years without hitting a wall.
This program has no cons because you can do anything to do it; if you want to
train each lift twice a week you can; want to workout three or six days a week,
it can be done; high volume, low volume, power lifting or bodybuilding protocols
can be done as well. I definitely recommend giving this program a try.
NO. 3: PRRS
Power, Rep Range and Shock (PRRS) was built by "Natural
Freak" Eric Broser. PRRS training is a great program for intermediates and
advanced lifters. Each acronym stands for a different protocol for each
workout. Power stands for a more compound movements done in a power rep range.
Rep Range is more a typical bodybuilding type workout and Shock workouts are
one in their own. Shock workouts utilize any type of shocking principle,
primarily super sets for the same body part. Every week you will be utilizing a
different acronym. In addition each acronym uses different workout tempos which
can increase your time under tension. PRRS training was designed to keep your
body guessing and keep the results coming. A positive thing about this program
is that you never get bored, every workout is different. Shock workouts are
something you should try; you really change yourself on those days. If cycled correctly, you will never plateau
and can expect to buy bigger shirts. PRRS uses a lower volume, lower frequency
approach that can be a problem for someone who requires more volume. You can
customize your PRRS routine by increasing the volume or frequency.
NO. 4: MAX-OT
Max-OT was made famous by Skip La Cour, and is a strength
based, low volume program. Max-OT utilizes nine working sets per body part in
the four to six rep range. Each workout should take no more than 45 minutes.
After 12 weeks of training, you will take one complete week off from training.
With the program, you are only performing compound movements; the rational is
that you do not need to perform isolation movements because compound movements
will stimulate all the muscle fibers. Max-OT is a great program for someone who
is under a time schedule. If your time is limited, look no farther than this
program. The only drawback is that you'll need a spotter for a lot of your
sets. You will be working each set to failure -- it wouldn't be smart to do
that without a spotter. A major con with this program is the lack of frequency
and lack of volume.
NO. 5: SMOLOV
These routines are great for bringing up weak or lagging
bodyparts. Smolov can be done for legs while Smolov Jr. can work well for chest
or back. These routines are brutal and not for the faint of heart. If you
choose the basic Smolov protocol you will be squatting four times per week with
a certain percentage of your one rep max for three to four weeks at a time.
It’s not uncommon to add 20 to 50 pounds to your squat, bench or deadlift in
that short time frame. I recommend performing this type of routine when you are
in a mass building state. Your body will be primed to make solid lean gains if
utilizing one of these brutal programs.
You should try each one of these routines and utilize them
for an extended period of time. Use any one of these programs for as long as
you can keep making results, then move to the next one. In order to build
muscle you must be progressive with your training. No matter which program you
attempt, always make sure you are adding more reps, sets, or weight to the bar.