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Aidan Macdonald 12-02-2009 09:53 PM

A Not so Crossfit Strength Program
My friend and I need to gain weight (preferably muscle)

My friend offered my the below program (WFS) although I believe that this will help gain strength, I would expect a more crossfit styled program would be better. I know about SS, but I would be doing my high school swim team in parallel and I believe that excessive cardio doesn't go well with a hormone level raising program.

Thoughts on the program, I understand much is in conflict with crossfit and this is why I bring it before you
[URL=""][/URL] [COLOR="Red"]You must indicate whether your links are Work and Family Safe (WFS)[/COLOR]

Donald Lee 12-02-2009 10:15 PM

Re: A Not so Crossfit Strength Program
I think it's too much volume for a beginner-intermediate.

Barry Cooper 12-02-2009 10:16 PM

Re: A Not so Crossfit Strength Program
Oi. Just do a 5x5. Two warmup sets, then 3 sets of the best you got. Basic moves are Press, bench press, squat, deadlift/stiff-legged deadlift, and weighted pullups, or rows if you like them better.

Get John McCallum's Keys to Progress if you want to get bigger. It's a great resource.

Shane Skowron 12-02-2009 10:17 PM

Re: A Not so Crossfit Strength Program
No deadlifts.

Troy Becker 12-02-2009 10:19 PM

Re: A Not so Crossfit Strength Program
That is a retarded bodybuilding style program, in my not-so-humble (but maybe sometimes should be) opinion.

Starting Strength is the way to go. If swim practice happens that much and interferes, maybe do 2 days a week instead of 3.

Luke Hale 12-03-2009 04:21 AM

Re: A Not so Crossfit Strength Program

Check out this Dan John article - it's something I would really like to try after I come to a natural break from SS

(link is WFS)


Eric R Cohen 12-03-2009 06:06 AM

Re: A Not so Crossfit Strength Program
[QUOTE=Shane Skowron;704939]No deadlifts.[/QUOTE]
Why not?

Shane Skowron 12-03-2009 07:51 AM

Re: A Not so Crossfit Strength Program
[QUOTE=Eric R Cohen;705007]Why not?[/QUOTE]

I didn't mean don't do deadlifts. I meant the program has no deadlifts.

Jake Oleander 12-03-2009 08:23 AM

Re: A Not so Crossfit Strength Program
If SS will interfere with your swimming then this program of working out 7 days a week will DEFINITELY interfere with your swimming. Plus it has no deadlifts :shrug:

The only things worth reading are the diet suggestions (maybe) and the fact that the designer of the program at least knows a thing or two about periodization. i.e he mentions active rest and loading/deloading phases.

1) you want to gain weight and 2) you are a beginner; so SS is a good idea for you. You dont have to drink a gallon of milk a day, but you do have to eat a lot if you want to gain muscle with any program.

Aidan Macdonald 12-03-2009 09:24 AM

Re: A Not so Crossfit Strength Program
I don't mean that swimming will interfere with SS time wise, just that SS (with GOMAD) is supposed to up your testosterone levels while a lot of swimming will probably lower the levels. Correct me if I am wrong.

I just wanted to do SS when I am 18-19 and when I can focus and get really good results

I am 17, 162lbs 10% Body Fat, 6'1" am I too young to get good results

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