The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Then I move up every 20/30lbs doing like triples, doubles, singles. Through his different book publications, including the original 5/3/1, 5/3/1 for Powerlifting, and Beyond 5/3/1, Jim Wendler has produced well… Which is why he wants you to warm up to the weight your doing for the 1x6. Squat (untested before starting), i would guess around 125Kg - 170Kg. Hypertrophy is where a majority of results in size occur, however. The program definitely caters to the trainee who wants a good mix of hypertrophy and maximal strength. Program and eyebrows found at: http://www.canditotraininghq.com/free-programs/, (This is as long as my weiner long, scroll down for TLDR;), Weight: 172.2lb starting to 175.4lb ending, Food: 3300 calories a day (weekly average), Progress Pictures: Did this for strength so I took no pictures. My above 1rm are true changes, however my lifts in college were bigger sob than my new maxes. (think about it, 4 sets of 12 at 200 pounds vs 4 sets of 12 at 300 pounds? Rainbows AKA Did It Work For Me? This program is designed for intermediate to advanced trainees who have surpassed the “newbie gains” phase but want to keep driving progress forward.Jeff Nippard’s Upper Lower Size and Strength Program is the most intense program to date.It includes an individualized weak point prioritization component to address your individual weak points. I wanted a hypertrophy focus, though looking back it turned into more of a strength phase compared to A2S2 Hypertrophy. My first run-through looked a bit more like... BW: 140 lbs Squat: 255 -> 285 Deadlift: 335 -> 365 Bench: 185 -> 200. Basically, you devote the first 2 weeks on muscle hypertrophy, then the final 3 weeks on rocking new personal deadlift numbers. reps that won't burn me out. After doing some research this morning I came across Jonnie Candito's Linear progression and I quite like the look of it. Hypertrophy? Also changed a bit about warm-ups. Bench Press: I haven’t thought too much about how I would do it, but I would have to add something in here to give myself more bench volume. Table of Contents The Best Powerlifting Hypertrophy Program Isn’t Your Typical Strength RoutineWeek 1: RPE 7Week 2: RPE 8Week 3: RPE 9Week 4: RPE 10 (Functional Overreaching Phase)Frequently Asked QuestionsPowerlifting Routine for Mass: Bulking Diet Made Easy If you’re looking to put on muscle and strength the most efficient way possible using a powerlifting hypertrophy […] Hypertrophy Lower. Powerbuilding is a bit of a misnomer in that regard. ), Want to gain size and strength / strength without losing size – yes, I don’t claim to be a truly advanced so my opinion on this is pretty moot, besides, if you consider yourself and advanced lifter I would hope you know what you need without asking someone like me, Will I make progress - Yes (provided you eat enough and believe in the me that believes in you), Should I butcher this program first - Run it as-is first, then probably feel out some additional bench volume and change the accessories, My goals are “X” should I run this - See above. Press J to jump to the feed. Jonnie Candito’s 6 week program is a powerlifting peaking program. Jonnie Candito Linear Program Spreadsheet. Candito Linear Program (2).pdf Adobe Acrobat document [278.5 KB] You will likely make some gains in the looks department, but as I’ve said the program is more concerned with you ripping the bar out of the center of the plates than getting a massive boner pump. Yeah this is pretty much in line with my first run of the program too. Ran this for 3 cycles with a friend, squat and deads flew to the promise land. Yes, but! No Gimmicks, Just Strength! This page houses an organized list of Program Writeups and Reviews posted to r/weightroom by those who have run them. Press question mark to learn the rest of the keyboard shortcuts, http://www.canditotraininghq.com/free-programs/. This is a 16-week strength building and peaking cycle that I plan on testing out leading into my next powerlifting meet. Hopefully the change in bench is equal or a big larger this second time around! Run it first with some exercises, and then see whether you need to change anything. Instead of a strict T1/T2/T3 I split the GG lifts into Lift A/Lift B/Lift C as discussed on Cody's blog. Read everything he wrote about failing sets, those are pretty important because it definitely taught me about putting aside my ego and going lighter because I failed a set. If you want a simple but highly effective 3-day full-body workout routine designed for muscle hypertrophy, one that doesn’t involve doing weird exercises you’ve never heard of, counting rep tempos, or spending hours in the gym, this page will show you how it’s done. If you want to get stronger but haven't done a power lifting program, my experience will be relevant to yours. Not super familiar with the program, but if you need more bench volume than a program template has, the typical recommendation is to add a couple backoff sets at 90-95% working weight immediately following your working bench sets. This is what I've been doing. Front Squat ­ 5 sets x 8 reps. Stiffed Legged Deadlifts ­ 3 sets x 8 reps. Hamstring Curl ­ 3 sets x 12 reps. Calf Raise ­ 5 sets x 15 reps. Bulgarian Split Squats ­ 4 sets x 8­-12 reps. Barbell Glute Bridge ­ 4 sets x 8­-12 reps. Hypertrophy Upper. In the meantime, remember that it's one top set you work up to, not just one set. With thousands of strength programs, powerbuilding routines and workouts available these days, it can be difficult to pinpoint a training method that will deliver the best results. The best way to get stronger is to get bigger. I'm switching to n-Suns 5 day now hoping that it will bring my bench up to where I think it should be, but Candito is definitely a great routine for the first few cycles at least. It prob also depends on how I program my accessory lifts but I'd say do all the work and STAY CONSISTENT. Similar to Coan’s view of a proper deadlift program, Candito pushes to incorporate both stamina and max strength to complement each other in order to avoid burnout. The bench volume just isn't enough for most people. 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