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You should post here for:

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You should post here for:

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You should post here for:

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You should post here for:

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You should post here for:

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You should post here for:

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You should post here for:

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You should post here for:

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You should post here for:

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I've done the SBS Beginner Hypertrophy program twice now for 12 and 20 weeks apiece respectively, and have a few thoughts I thought I'd collect here. I'm still very much a beginner, so don't have too much experience. All of this should be taken as my history, not as any sort of prescription. All weights are in pounds (sorry).

The program

Part of the Stronger by Science Program Bundle, the beginner hypertrophy program is an open-ended program which, by default, starts with 3x8 of a starting weight and then progresses, first by reps, then by sets, to 3x10, 3x12, 4x8, ..., 5x12. After 5x12, you go up in weight. This is a paid program, but I don't feel too bad telling you all the progressions because, well, the program bundle is far more than worth it just for the spreadsheet that already has all of this pre-programmed into it. It's $10 by default and goes to Greg Nuckols and has to be some of the best money I've ever spent.

The program is made to be adaptable, so you can adjust per-exercise the set and rep progressions and also how much the weight will increase. You could even turn this into a normal strength LP by setting the min and max reps to the same and doing the same with the min and max sets. One nice thing is that each successive week is only dependent on what you did the previous week: If you hit your sets/reps, you progress; if you don't, you don't. Thus, if I decided that I had chosen my weight to be too small (or large), I just override the weight cell with what I did for that week instead and the spreadsheet just adjusts around it.

My Background, Goals, and Run of the Program

I was completely inexperienced (like, had literally never done a barbell deadlift) at the start of the first run of this program in September, 2022. I did all twelve weeks, which took me through about December, 2022. I dicked around with weights for the next couple of months and then laid off for about 6mo until August, 2023 in which I did the program again for about 20 weeks through January, 2024. Unfortunately, I separated from my wife then which also separated me from my squat rack. I laid off until about a month ago again (something about the autumn apparently makes me want to lift) when I joined a gym. I'm doing a different program right now (the SBS Hypertrophy Program) just because I wanted to play around with AMRAP sets (and because I found the variability in the workout times of the novice program to be a little annoying, more about this below).

My goal was simply "general health." I had just lost about 70lbs and wanted to gain a little muscle because I was kind of hilariously weak even just for general life activities (carrying my children, pushing a stroller). I've been sedentary since I was a kid, and this was my first time having a real exercise regimen.

I chose this program because I had read the art and science of lifting and thought 'these dudes are pretty smart.'

There are different sheets for 3, 4, and 5 day weeks. I used the 4 day week, which by default ends up being kind of like upper/lower/upper/lower with some misc accessories ("vanity lifts") sprinkled in every day. I used a home gym in my basement which consisted of a squat rack, barbells, bench, and adjustable dumbbells. I did not have access to any cable machines.

I couldn't do a pull-up, so the only bodyweight exercises I did were calf raises. The exercises I chose the first round were: Bench Press, DB BP, Standing DB Push Press, Standing Barbell Push Press, BB Row, One arm DB Row, BB Pullovers, RDLs, Standard DLs, BB Squat, BB Front Squat, Split Squats, Calf Raises (bodyweight), DB Curls, Skullcrushers, Rear Delt Raises, Side Delt Raises, Shrugs, and Flyes.

I kept everything to the defaults and didn't touch the set and rep increases/mins/maxes, except for the bodyweight calf raises, which I just did on my stairs and 3, 4, or 5 sets all AMRAP.

The second run-through I did almost the same thing, except subbing out some of the exercises (Bulgarian Split Squats for conventional split squats, a second run of side delt raises for the rear delt raises, and two DB benches instead of any barbell benching at all).

My Progression (the numbers)

I am 5'8" and for both runs-through of this program, I started at about 170lbs and gained about 5-8lbs each time. I tried my best to get about 120g of protein in a day but wasn't obsessive about it.

I took magnesiums (slo-mag), creatine, and vitamin D throughout both runs.

For the main lifts, I started with 45x3x8 on PP, 65x3x8 on Bench, 95x3x8 on Squats, and 105x3x8 on Deadlift. At the end of the 12 weeks I did this program, I tested my 1RMs (keeping in mind that I did not do any practicing of heavy lifts in this entire program) and did 80lbs on PP, 90lbs on Bench, 185lbs on Squat, and 225 on DL. The second time through, I also tested my maxes, but had done away with push press, and got about 110lbs on Bench, 225lbs on Squat, and 285lbs on DL.

What I Learned from this Program

I learned the movements very well by taking my time and using lower weights rather than trying for sets with 5 and fewer reps. I really enjoyed the higher rep sets. In between my two runs of the program, I also took up cycling, and it was very noticeable the second run-through: I was so much more easily able to recover between sets and do higher-rep sets. I learned that I like to lift weights! I also learned that having a spreadsheet to play around with and enter my workouts into was highly motivating to me.

I'm pretty week on upper body movements and stronger (though not strong) on lower body. I kind of hate upper body movements so I think part of this is just motivation.

What I didn't Like

The difference between 3 sets of 8 and 5 sets of 12 is a long-ass time in the gym. Like double the amount of time, at least, especially for unilateral exercises like Bulgarian split squats where I'm really doing 3 sets of 16 or 5 sets of 24. It was a bit hard to plan my workouts because some of them were 15-20 minutes and some of them were 50 minutes.

Of course, given the highly customizable nature of the spreadsheet, this was entirely a skill issue, but it was hard to know that from the outset having literally 0 experience.

What I loved

Basically everything. I loved how customizable it was and how easy to understand the spreadsheet was so that I could customize it to my schedule and my own progression in the lifts.

I loved having a regular exercise program! Even though I was bad at sticking with lifting specifically, I have stuck with exercise in some form ever since starting this program! It has immensely improved my depression, and I no longer get light-headed when I stoop down to pick something up! I really can't thank them enough.

I would highly recommend it to anybody looking to start to lift weights and did so with my ex-wife, who is now a very proficient lifter.

You should post here for:

• PRs
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You should post here for:

• PRs
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Weekly thread for discussing:

• recipes
• nutritional plans
• favorite foods
• macro schemes
• diet questions

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

You should post here for:

• PRs
• General discussion or questions
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• Form checks

Links: Instagram (private account for safety, but I'll enable follow requests if they come in).

Background:

About 10 years of BJJ total with a break in 2020-2021, I started lifting more seriously in 2020 and have mostly run a variety of 531, SBS, and GZCL programs during this time.

I did not cut any weight as I was solidly in the middle of my 110kg weight class at 105.2.

I have not had any dedicated coaching: A friend of mine who refs for the USPA drilled me with the commands, but otherwise I wasn't coached or handled for the meet.

I'd planned on running the base version of Bromley's Powerbuilder, which would have me finish the full 9 weeks 1 week prior to the meet. I've never competed in powerlifting or peaked before so I thought this would be good enough prep for my level anyway since the last week of the program had me work to a heavy single. I took a few more single attempts beyond the program.

I've also never used sleeves or a weight belt, so I took the Raw part a bit too literally.

Events:

Before anything else, I need to commend the team at Get Bent for organizing a stellar meet.. Everything worked like clockwork from weigh-ins to podium. They had three flights with 12 or 13 lifters each, and every flight did each lift in about 45 minutes. The loaders worked like machines, the refs were clear and precise, and the spotters did a great job. 10/10 and I'd definitely do any meet they run in the future.

Squat: I think I overdid the warmup, doing a few too many singles at 150.

1. 157.5kg: No lift. It was my first ever competition lift and I got completely disoriented. The rack seemed the wrong height (it wasn't), the bar felt completely different from the one I use at home, and the light was in my eye, and I forgot about the ref entirely. I took the bar off, squatted, and racked it before realizing I'd skipped every command that the ref gave me. Still, the weight felt just fine so I decided to go up a bit.
2. 162.5: Made it, two white lights. One ref said I was a bit high on his end.
3. 167.5: 3 white lights. I stuck a little bit on the way up but pushed through quickly. I had attempted this weight at home two weeks prior and it worked beautifully here.

Bench: I was a bit worried about bench as I've had a shoulder injury for a few months now that flared up again as I got back to overhead work too quickly.

1. 110kg: 3 white lights, easy.
2. 115kg: 3 white lights, shoulder stuck a bit but I was able to finish the lift.
3. 120kg: Failed the lift, my shoulder completely froze at the bottom of the lift and I had trouble moving my arm after the spotter helped me. The shoulder's still feeling pretty painful the day after.

Deadlift: I was worried after failing bench, but I figured I was in it already so why not. I scaled back my warmup here, only working to a few singles at 190.

1. 210kg: 3 white lights, Felt like a warmup, and the announcer called it out.
2. 220kg: 3 white lights, Still pretty easy.
3. 230Kg: 3 white lights, barely slowed down. It was a 7lbs PR for me but I think I should've gone heavier.

Results and the future:

I'm pretty happy with my results, especially for a first meet. I set a deadlift PR and a meet total of 512.5kg and did pretty well following the cues.

I got more confident in my setups, figured out how to adjust my warmups, and got most of the lifts I planned on.

My main weakness was my injured shoulder which I really need to rehab, and simply getting more base strength before trying to peak again. If I want to compete more seriously I'll also need to learn how to use sleeves and a belt, and probably work on my bench arch.

All in all a great experience and I really want to compete again within the year.

You should post here for:

• PRs
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You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks