Best programs for strength
Hands down, in my experience, are Starting Stength for novices and Wendler 5/3/1 for non-novices
First things first, novice means, in this context, a state of the body where one can make gains essentially every workout. Even advanced lifters will have long layoffs at some point and need to reset. I was out several months when I had my wrist fusion, and even when I came back it was legs only. So four months off any lifting at all for upper body left me atrophied and weak. So I did the Starting Strength program again.
Starting Strength, developed by Mark “Rip” Rippetoe is the best novice program hands down. The end. There’s a book every lifter should get but it’s not 100% necessary. The information for regimen is all out there. I’ll give you one link -
https://startingstrength.com/get-started/programs
A guide to the Starting Strength novice linear progression and where to go next after your initial development.
I disagree with Rip over low bar vs high bar squats but this is piddling. Just shut up and squat. Use good form whichever method you choose. Unless you have an injury that precludes you from squatting it’s mandatory
Once you can’t get any more utility out of Starting Strength I recommend Wendler 5/3/1. It’s a very thoughtful powerlifting program. I’ve modified it to work around my fusion (I can’t bench heavy anymore) and cut it down to three days a week but you can play with it as you wish, as long as you do the percentages and main lifts right. There is also a book you should get but here ya go anyway -
https://www.t-nation.com/workouts/531-how-to-build-pure-strength
Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers
There you go. There’s my list. Feel free to add your own.
