Just looked at your 3 day a week, more frequent routine...I am going to start this rotation next week..get my diet in check and start slaving away on the basic lifts...Being a father of a 15 month old, I only want to lift three days a week but make those 3 days hard and heavy..time to put some mass on again..thanks paul
Looks very cool so far - just one little error (minor stuff): On the Big-15 spreadsheet it lists the rep numbers as 1,4,3,2,1 as opposed to 5,4,3,2,1. But that said, only a retard would get confused.
Thanks heaps for this. Can't wait to give it a shot.
HOW CAN I INCORPORATE SPEED WORK INTO THIS ROUTINE? WHAT ABOUT BANDS AND CHAINS? CAN I ADD A MAX EFFORT BENCH WORKOUT TWO OR THREE TIMES A WEEK? HOW CAN FIT IT IN MY SHIRTED WORK? FUCKING MATH, HOW DOES IT WORK?
I think that should cover most of the questions that Wendler usually gets.
Reading through this, I just want to be absolute certain on one point concerning the strong-15. Is there any intent to build strength over the 9 weeks, or is it purely for validating openers/2nd's/3rd's? The template layout is crystal clear, just curious if you would use this at any point in the year other than a run up to a meet.
Bigs - Yes it's to get strong! The singles with the back offs will def get you stronger. This is exactly how I train for meets. Not to mention the 3rd week testing phases will push you as well.
You can use it anytime you plan on getting stronger.
The reason you do limited back off sets for squats and deads is not to run yourself into the ground over the course of the 9 weeks.
One short question please regarding eating for size.
In your opinion, for an skinny fat thirty years old men, what is best approach for gaining mass (after the conditioning phase of course): the “eating everything under the sun” method or an clean eating mass gain diet?
To add Bigs, you need to take into account the total volume of the lifts.
On squat and deadlift day you would end up doing a total of 18-20 sets of squats and deadlifts. So there is an accumulative effect going on here. That's a lot of volume not including "warm ups".
You want to be moving the early weights at a crisp pace. The first three weeks shouldn't even be that difficult. The only grinder you might have the entire cycle is in the last two weeks of the third cycle. This is smart training. The last thing you want is to be ground into dirt heading into the meet.
I was curious if on is basically looking to build as much strength on the big three as possible but not looking to enter any powerlifting meets, should one run the Big-15 (off season) or run Strength-15? And you basically just run the cycles over and over all year entering your new maxes each time correct? Thanks a lot.
If I am trying to shed bodyfat, I don't really care what I do training wise because I'm not going to get bigger and stronger on limited calories.
If I were trying to build as much strength as possible in the big 3, I'd run the strong15 template over and over again, focusing on that alone. If I wanted to get as big as possible, I would do the big15 with a lot of calories.
So if you're not looking to do a meet and not really interested in getting any bigger, run the strong15 template.
I workout in a garage and have no access to a hack squat/leg press machine. Are barbell hack squats, front squats and lunges an OK option for the BIG 15 program.
Paul, Just bought strength,life,legacy and must say well done. Great insight on training and moreover life in general. Just curious if you've written a template running the big 15 in a garage gym? No machines,just squat rack,chin bar,adjustable bench,barbell,and dumbells. Thanks a lot and keep up the great work. Chris
just got it and I'm looking forward to reading through it tomorrow at work
ReplyDeleteHey Paul, just got your e-book! looking forward to reading it tonight! thanks
ReplyDeleteGregM
Thanks guys. Let me know if you have any questions and what you think of it.
ReplyDeleteSold. Looking forward to it!
ReplyDeleteLooking forward to real comments and questions about it Jason.
ReplyDeleteDone deal, thx Paul.
ReplyDeleteThanks bigs.
ReplyDeleteJust looked at your 3 day a week, more frequent routine...I am going to start this rotation next week..get my diet in check and start slaving away on the basic lifts...Being a father of a 15 month old, I only want to lift three days a week but make those 3 days hard and heavy..time to put some mass on again..thanks paul
ReplyDeleteGregM
Good call Greg.
ReplyDeleteHey Paul,
ReplyDeleteLooks very cool so far - just one little error (minor stuff): On the Big-15 spreadsheet it lists the rep numbers as 1,4,3,2,1 as opposed to 5,4,3,2,1. But that said, only a retard would get confused.
Thanks heaps for this. Can't wait to give it a shot.
I'm stupid and didn't include an email address because I was distracted... I hope it comes through in the paypal receipt you receive.
ReplyDeleteThanks for the catch. Not sure how that happened but it's fixed on the new ones now.
ReplyDeleteIt does Blake. Yours has been shipped.
ReplyDeleteHOW CAN I INCORPORATE SPEED WORK INTO THIS ROUTINE? WHAT ABOUT BANDS AND CHAINS? CAN I ADD A MAX EFFORT BENCH WORKOUT TWO OR THREE TIMES A WEEK? HOW CAN FIT IT IN MY SHIRTED WORK? FUCKING MATH, HOW DOES IT WORK?
ReplyDeleteI think that should cover most of the questions that Wendler usually gets.
I laughed........
ReplyDeletePaul,
ReplyDeleteReading through this, I just want to be absolute certain on one point concerning the strong-15. Is there any intent to build strength over the 9 weeks, or is it purely for validating openers/2nd's/3rd's? The template layout is crystal clear, just curious if you would use this at any point in the year other than a run up to a meet.
Paid - there was no option to leave an e-mail address - I guess it might be going to the Paypal e-mail (my wife's heatheralison...)?
ReplyDeletePhil - I got you.
ReplyDeleteBigs - Yes it's to get strong! The singles with the back offs will def get you stronger. This is exactly how I train for meets. Not to mention the 3rd week testing phases will push you as well.
You can use it anytime you plan on getting stronger.
The reason you do limited back off sets for squats and deads is not to run yourself into the ground over the course of the 9 weeks.
Hi Paul, great book and valuable information.
ReplyDeleteOne short question please regarding eating for size.
In your opinion, for an skinny fat thirty years old men, what is best approach for gaining mass (after the conditioning phase of course): the “eating everything under the sun” method or an clean eating mass gain diet?
Tank you, Marius
To add Bigs, you need to take into account the total volume of the lifts.
ReplyDeleteOn squat and deadlift day you would end up doing a total of 18-20 sets of squats and deadlifts. So there is an accumulative effect going on here. That's a lot of volume not including "warm ups".
You want to be moving the early weights at a crisp pace. The first three weeks shouldn't even be that difficult. The only grinder you might have the entire cycle is in the last two weeks of the third cycle. This is smart training. The last thing you want is to be ground into dirt heading into the meet.
Paul, I want the book but the paypal account is under an email that I had at a former employer. Can I change the email to the one I use?
ReplyDeleteOf course.
ReplyDeleteThx for the explanation, Paul. Appreciate it.
ReplyDeleteNo problem bigs. I'm sure I'll talk about this more in the coming week or so.
ReplyDeleteI was curious if on is basically looking to build as much strength on the big three as possible but not looking to enter any powerlifting meets, should one run the Big-15 (off season) or run Strength-15? And you basically just run the cycles over and over all year entering your new maxes each time correct? Thanks a lot.
ReplyDeleteAll depends.
ReplyDeleteIf I am trying to shed bodyfat, I don't really care what I do training wise because I'm not going to get bigger and stronger on limited calories.
If I were trying to build as much strength as possible in the big 3, I'd run the strong15 template over and over again, focusing on that alone. If I wanted to get as big as possible, I would do the big15 with a lot of calories.
So if you're not looking to do a meet and not really interested in getting any bigger, run the strong15 template.
Paul,
ReplyDeleteI read your books yesterday.. Great stuff! Simple, basic, and nicely written.
Too bad I can't try it right now haha
Gr.
Mark From Holland
Thanks Mark. Get better soon.
ReplyDeletePaul,
ReplyDeleteI workout in a garage and have no access to a hack squat/leg press machine. Are barbell hack squats, front squats and lunges an OK option for the BIG 15 program.
Yup. All good.
ReplyDeletePaul,
ReplyDeleteJust bought strength,life,legacy and must say well done. Great insight on training and moreover life in general. Just curious if you've written a template running the big 15 in a garage gym? No machines,just squat rack,chin bar,adjustable bench,barbell,and dumbells. Thanks a lot and keep up the great work.
Chris