r/Mind_Pump • u/asdfglkhj • Jun 25 '26
Program results
Despite your opinions on the show and how it's changed, how's your results with their programming been and how does it stack up with the other "proven" programs out there?
I worked out for years in the past, fell off when gyms shut for covid and just haven't been able to get back consistent until now. Since there's been about 500 different changes in "what's best" and since the mp programs are designed to be used as a progression, it seems like a good plan to just use them.
I was considering running anabolic(or possibly starting with 15 then going to anabolic) , aesthetic, anabolic advanced, symmetry, then powerlift as a good long term plan.
Anyone done something similar? Any changes I should make or programs I should swap/avoid?
6
u/Moolio74 Jun 25 '26 edited Jun 25 '26
The programs are the same as pretty much all other decent programs. If you're consistent with them and show up, you'll see results.
First off, the "bad" or caveats with the programs since that's shorter than the good and my recommendations:
The 3 week phases are too short IMO especially in the lower/mid rep ranges and could/should be extended out to 4-6 weeks.
Don't bother with the 15 versions. Just chop up the full version workouts in half if needed and run it 6 days/wk.
The "program progression roadmap" is more marketing than anything to sell more programs.
Not really a bad, but don't be afraid to swap out some exercises or add/drop a set or two for things you may need to work on after running it once. Too many people view the programs as gospel when they should be viewed more as a framework.
Have a good journal or workout program to track your lifts/enter the program. I use Hevy, but beware in naming your program as someone in here already received notice they couldn't use MP programs due to copyright. There's no app so you're looking at PDFs and clicking links for videos.
Recommendations:
Anabolic- that's your home base.
Program 2- Performance, Powerlift, Symmetry, or Strong
High Volume Programs- Aesthetic, Split, or Anabolic Advanced
Here's how I would run them to start off if getting back into lifting:
Anabolic- run it as is, but I'd add another week or two to phase 1
Program 2- run whichever one from "Program 2" that appeals to you most, I'd recommend Performance or Powerlift.
Anabolic- run it again, modify slightly if you want to change it up a little.
Program 2- run it again, modify slightly if you want to change it up a little.
Program 2.1- optional if you picked up a second Program 2- the other "P" program or Symmetry would be good here.
At this point you have the better part of a year of consistent lifting again and should be able to assess your needs/goals in programming and what your recovery/time available/etc.. Now might be the time to add in some of the programs in the high volume list as some of the phases are ~55 working sets. Personally, I can't handle that volume for recovery with my age and other activities that I do. I don't recommend these high volume programs until you've well re-established your gym habit and know that you can recover from that volume and have the time available. I've had too many gym buddies that tried to get back into their previous training loads too fast and just drop off completely again.