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9

You're already doing the first and most important thing: you're working the upper body more than your lower, since you're on GreySkull LP rather than a more squat-and-lower-body-pull program like StrongLifts or Starting Strength. It is important to note that you're entering the realm of bodybuilding at this point: developing aesthetics instead of strength, ...


9

Does an alternate form minimising quad and hamstring development exist? No, there isn't a squat that minimizes quad and hamstring development. If you don't want your legs to get stronger, just skip lifts that involve them. Might it be preferable to substitute in power cleans for one of the squat workouts? It depends what your goals are. If you want to ...


8

As a fellow big-legged lifter, I think you are over-worried about the leg development. There's several reasons for doing squats, including posterior chain development. What I've noticed is that the legs are going to be where they are. If you are predisposed to have big legs/glutes/calves, they aren't going to get a lot larger than when they start out. ...


7

Your body is telling you it's in trouble, and you're asking for ways to get stronger while continuing to do the thing that's causing the trouble. That sounds backwards. Fix your squat form, figure out what the pain in your knee is, and continue squatting with 5/3/1 or a similar intermediate program. (Or, start doing conditioning or gymnastics or Oly lifting ...


6

Your training really depends on your goals. There are several factors that program writers have to consider: Training effect: will this help you achieve goal X? In this case increase in muscle mass. Recovery: how quickly can someone train again if they do this routine once. Or what can they do while the body is recovering from some earlier work. As ...


3

I'm starting out by saying Dave Liepman's answer is pretty spot on. There are plenty of programs out there that are good, including Gray Skull, Hepburn, Wendler 5/3/1, Big-15 (Paul Carter), etc. Take a look at them and figure out what fits your desires best. As to the knee pain, there are a couple things to consider: Foam rolling or LaCrosse ball ...


3

YES, both muscle size and strength need to be maintained. However, you need to provide much less stimulus to maintain said size/strength gains than you needed to grow them initially. E.g. going from a 5x5 protocol to a 3x10 or vice-versa shouldn't see any kind of strength or size loss, so long as you're keeping the same intensity and eating properly. That ...


2

Just a first stab at an answer. Definitely open to corrections. Replace 1 of your gym workouts with conditioning work (sprints, intervals, other HIIT, etc.) and reduce your calories so that you maintain strength, rather than gain strength. You will still do your gym workout, only 2 times per week, but don't aim to increase the weight on the bar, or ...


2

If I get you right, you can't go to the studio, don't have much time but want to keep as much in form as possible. Also, your equipment is quite sub-optimal. But let's look at the workout first. Workout: To stay in form and keep your strength you need intensity (and consistency) much more than volume. So your lack of time isn't really a concern right now. ...


2

There are many standard workout programs that use compound lifts, but I have yet to find one that uses dumbbells as default equipment. The reason is simple: A barbell would be just so much better. But I know you don't have one right now, so let's see how we can alter a simple all-compound programm to work with dumbbells. Workout: For simplicity's sake I'm ...


2

Personally I would do the rehab exercises exactly as prescribed, perhaps after warming up and before the StrongLifts workout on days when I have that scheduled. I'd then do StrongLifts as prescribed for the lower body, but reduce the upper-body progressions to add weight every two weeks instead of every workout. Therefore my barbell row, bench press, and ...


2

Since you are still in the midst of rehab, and the other stuff will help you get stronger, I'd recommend starting with 3x5 instead of 5x5. The whole reason Stronglifts has 5x5 at the beginning is really for more practice. The problem is that it's more practice while you are still zeroing in on how your body performs the lift. My recommendations are: ...


2

Came off Stronglifts after about 14 months of linear progression - was in the best shape of my life, but I just couldn't keep increasing the weight every session once I hit about 145kgs on Squats, and 155 on Deadlifts. I've since shifted to Wendlers 5/3/1 - It's a great program for me, because it focuses on monthly progression - I am comfortable enough ...


1

To an extent. As long as you're progressing in volume it would be hard for you to lose mass when going back to low rep/heavy weight training. I enjoy doing both. So for instance training 5x5 on a monday. Doing high rep work on a wed and then heavy weight, low rep on friday.


1

The routine you posted, as well as the one in the link you provided in the comments, take some ideas of High Intensity Training (HIT) to make single sets work. The general idea behind HIT is going as hard as you can, often using intensity techniques. Once the set is done, you gave it your all and there's nothing more to do, so you move on to the next ...


1

I don't think this question is answerable in the scientific literature. It is fundamentally vague, and once made specific the number of relevant variables is too great to form a simple answer at this time. What is our goal? What are we trying to measure? "Mass" is a useful term in casual workout-programming discussions, but are we looking to produce muscle ...



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