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Thread: Intermediate & Advanced Programs

  1. #1
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    Default Intermediate & Advanced Programs

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    How long can someone expect to stay on the 4 day split before changing programs? Is there a general timeframe like there is for the novice program?

    If the 4 day split is recommended for most intermediates, what advanced program is the most suitable?

  2. #2
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    It depends. Between sickness, job changes, stupid programming, lack of sleep and food, I stayed on intermediate programming for five years. I don’t have enough experience with advanced clients to make a hard statement on it.

    As far as your programming, have you tried rotating reps while still on a 4 day split? You can do this with a two week cycle, a three week cycle, or more.

    I see no reason not to keep a 4 day split as you get into advanced programming if it worked well for you in intermediate programming.
    Last edited by AndrewLewis; 12-19-2020 at 01:39 PM.

  3. #3
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    I've only been on the split routine 2 weeks since finishing an LP so haven't started rotating reps yet.

    I was just intrigued to know if there is one advanced program in the book in particular that, like the 4 day split, is best suited for the average non competitive lifter.

    Not really that important, it's something I wouldn't mind knowing if I'm going to keep training long term.

  4. #4
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    Yeah, then I wouldn't worry about advanced programming for a while. You're going to learn a lot in the next 2+ years about what works well for you and about programming in general.

  5. #5
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    The split is only one part of the program. If you program a 4-day split linearly, you have a novice/intermediate program. If you program it in a montlhy or so basis, you have an advanced program, using the same split.

    Take a look at the transition from LP to TM with a deload here: Understanding the Texas Method Intensity Day | Andy Baker
    If you do this every time you hit a new 5RM PR, you got yourself an advanced program.

  6. #6
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    starting strength coach development program
    Quote Originally Posted by ReconquistaBarbell View Post
    The split is only one part of the program. If you program a 4-day split linearly, you have a novice/intermediate program. If you program it in a montlhy or so basis, you have an advanced program, using the same split.

    Take a look at the transition from LP to TM with a deload here: Understanding the Texas Method Intensity Day | Andy Baker
    If you do this every time you hit a new 5RM PR, you got yourself an advanced program.
    Thanks for that!

    Quote Originally Posted by AndrewLewis View Post
    Yeah, then I wouldn't worry about advanced programming for a while. You're going to learn a lot in the next 2+ years about what works well for you and about programming in general.
    Ok thanks.

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