Ending the Beginner Template - Move on to Powerbuilding or Strength I?

Training Q&A [Moderated]
1

Hi BBM Team,

I’ve been on the Beginner Template for a pretty long time now (see my initial post and your recommendation here: https://forum.barbellmedicine.com/fo…y-intermediate).
The reason why I’ve been on this program for so long is that I had a few setbacks due to travels (without gym access), sickness, work etc., which led me to re-start some phases.

Currently I’m on Phase 3, with gainzZz slowing down. So I am considering which program would be best to run next.

Although I have no concrete plans on competing, my top priority at the moment is increasing my numbers on the big 3, especially the squat (because this has always been my weakest lift relative to my deadlift and bench). Hypertrophy is only of secondary interest for now.

Current e1RMs:
Squat: 148kg
Bench: 123kg
DL: 190kg

  1. Which program would you recommend at this level and for my goals? (I was particularly looking at Strength I or Powerbuilding I, but of course open to alternatives)

  2. Regarding Strength I: The racks and platforms at my gym don’t have any device to attach bands, nor are there any chains. In the Strength I template you are recommending bands/chains over the other overload variations for deadlifts and squats. Is there a significant difference in outcome between the overload variations?

As always, thank you in advance for your guidance.

Best,

Toby

2

Toby,

Thanks for the post and I’m glad you are having such good results on the program. Nice work.

  1. I’d do Strength I in this case.

  2. There’s no way of knowing which particular variation you’ll do best with, but I do like using those elements when I can. You can definitely run the program without them, however.

-Jordan

1 Like
3

Many thanks, Jordan!

While my gym does not have band pegs at the bottom, I could sling the bands around the top of the squat rack and do my squats / deadlifts with reverse bands.
How do you like reverse band squats / deadlifts compared to bands pulling down on the bar?

4

I think they’re pretty similar.

1 Like