Noob questions are always welcomed, the whole point of these articles is to educate after all, so no need for the apology
Firstly, I will say that if stronglifts is working well for you then there is no need to switch anything - keep doing what works until it doesn't.
For my full body template, you would incorporate a mix of compound & iso work in each session. Transitioning from stronglifts it would probably look something like this:
Squats/deadlift
Bench/Overhead
Barbell row
Leg extension/calf raises
Lateral raises/chest flyes
Curls/face pulls
Abs/low back/core work (RKC planks, ab wheel, etc)
- 2-3 sets of 12-15, 5-6 sets of 3-5, 3-4 sets of 8-10 for the compound lifts.
- 1 set of 15-20, 2 sets of 8, 1-2 sets of 10-12 for accessory lifts.
- You can remove as much accessory work to make it all compound movements if you wish depending on your weaknesses, the template above is simply what most beginners choose/need to work on.
- You can also rotate movements in/out over 4-5 weeks so that you can build up your experience level and learn what works/doesn't work for you provided the movements have some degree of similarity (deadlift - RDL - SLDL, Row - Pendlay row - DB row - yates row, etc). I've simply used the compound lifts your used to as a demonstration in the template.
Thanks RippedZilla,
Good to see you on this board. I read some of your earlier articles from Steroidology and have a great deal of respect for your analysis.
I just got banned over at that board because the admin Milton had deleted my post where I gave my opinion on protein intake. When I PMed him and asked him why he is censoring me I got banned.
Then I created a new account and PMed him again asking him to explain what it is about my post that was grounds for it to be censored? And he banned me again. No explanation whatsoever.
All I said is that I thought anyone taking more than 2x their bodyweight in protein powder was wasting their money. And that was enough to get me censored. Unbelievable!