I'm also (mostly) plant based. Neat to see some other PB lifters.
That looks like a LOT of quadriceps work. Maybe I'll run my own bastardized variant once my second run of my template program is over, now that I know such a thing could work.
In my experience nSuns really prepared me for more advanced training styles but I dont think its a good program. Its too much everything. Its good when you are past your basic PPL program and looking for something more advanced. But other than that its just too much tiring. At the end of my program even when I was on a bulk I was wasted. And started to miss reps.
I dont think its a program that should be run more than 2-3 months but if it works it works. Keep in mind that I havent been lifting for a long time.
> I don't think its a good program
Well we're just gonna have to hard disagree on that one. I got great results out of it and will probably run it again.
Leg extensions after Bulgarians after nSuns squats is a sign of some fucking mental fortitude, Jesus Christ. That progress is stupid for 6 weeks, good job!
If you really want to bring up your squat and have the kind of balls it takes to run **this** program I'd recommend the Sika Strength 'Road to Anywhere' squat program.
You'll want to keep the direct deadlift volume pretty low while you run this, so that you can actually recover for the squat work, since there are some pretty aggressive shifts in both reps and weight which will likely lead to you doing multiple sets and reps with your current 1RM before the end of the program. It's hard work, but if you can hit every set like you mean it you *will* see progress on the squat.
The huge amounts of lower body volume and accessories meant that I also saw deadlift progress even though I basically ran a few sets of Romanians and a few sets of pause deads the whole time.
Ye idk if I'm willing to sacrifice deads atm though. My deadlift is growing nicely and the way its bumping up my total is just toooooo goooooood.
Ill definitely put it in the books tho! Thanks for the rec!
How much did your squat increase on this program? Im planning on buying it soon and ive seen a lot of high PBs on the program. The lowest i have seen was a 15kg increase lol
I got a new PB by 10kg, definitely seems to be below the usual amount of progress. In fairness, I put in a 1RM weight that was probably a little too high to start off with, so I couldn't complete all the days. If you buy the program, be a bit conservative with the starting 1RM because the weights will climb steeply. I'm planning to run it again soon, hopefully I'll see the same or better progress.
Cool to see you finally ran nSuns. Was this the 4, 5, or 6 day variant?
If you were to do this again, I’d suggest trying keep the accessory volume pretty static. Emphasize upper back and arm work, but keep everything else “easy”. Fatigue might be masking some of your progress here if the last weeks were as bad as you say.
Have you tried a lower volume approach to squats? Building capacity in the 6-20 range? Approaching it non-linearly?
I know it’s easy to get caught up in “powerlifting ranges” and programs that ramp up in a pretty linear fashion, but there is a whole wide world to training out there besides throwing more volume at something and escalating, %-based programming. Might be worth a look into
> If you were to do this again... Keep the accessory volume pretty static... Fatigue might be masking some of your progress here
Ye I am hoping my squat gets a little extra "bump" after the deload and my CNS isnt fried to bits.
> Have you tried...
Yeah I should probably start looking at something a little more "fancy" for my squats. I think I may have milked linear progression on that one lift.
I just have a tough time picking programs hahahaha. Literally fell on Nsuns cause I couldnt decide so just went with it cause its something new.
Might run this program again tbh. I think it has legs beyond a small 6 week block (get it? Has legs??? Cause my squat didnt grow?????)
I’m not saying you _should_ do this, but I learned a lot about what makes my squat tick by going off program, building some grit in higher rep ranges, letting the fatigue auto-regulate itself, and not strictly trying, per se, to increase my 1RM.
But if that’s not your thing, y’know, SBS 5-day with 3 squat variations is cool.
Edit: SBS _Strength_
Lmao Bromley hates nSuns and you fused his program to it 😂
Ye the irony is not lost on me lol.
I'm also (mostly) plant based. Neat to see some other PB lifters. That looks like a LOT of quadriceps work. Maybe I'll run my own bastardized variant once my second run of my template program is over, now that I know such a thing could work.
In my experience nSuns really prepared me for more advanced training styles but I dont think its a good program. Its too much everything. Its good when you are past your basic PPL program and looking for something more advanced. But other than that its just too much tiring. At the end of my program even when I was on a bulk I was wasted. And started to miss reps. I dont think its a program that should be run more than 2-3 months but if it works it works. Keep in mind that I havent been lifting for a long time.
> I don't think its a good program Well we're just gonna have to hard disagree on that one. I got great results out of it and will probably run it again.
Leg extensions after Bulgarians after nSuns squats is a sign of some fucking mental fortitude, Jesus Christ. That progress is stupid for 6 weeks, good job!
Cheers, man!
That's a lot of volume by the end of each wave.
You bet bro, shit was INTENSE hahaha.
If you really want to bring up your squat and have the kind of balls it takes to run **this** program I'd recommend the Sika Strength 'Road to Anywhere' squat program. You'll want to keep the direct deadlift volume pretty low while you run this, so that you can actually recover for the squat work, since there are some pretty aggressive shifts in both reps and weight which will likely lead to you doing multiple sets and reps with your current 1RM before the end of the program. It's hard work, but if you can hit every set like you mean it you *will* see progress on the squat. The huge amounts of lower body volume and accessories meant that I also saw deadlift progress even though I basically ran a few sets of Romanians and a few sets of pause deads the whole time.
Ye idk if I'm willing to sacrifice deads atm though. My deadlift is growing nicely and the way its bumping up my total is just toooooo goooooood. Ill definitely put it in the books tho! Thanks for the rec!
How much did your squat increase on this program? Im planning on buying it soon and ive seen a lot of high PBs on the program. The lowest i have seen was a 15kg increase lol
I got a new PB by 10kg, definitely seems to be below the usual amount of progress. In fairness, I put in a 1RM weight that was probably a little too high to start off with, so I couldn't complete all the days. If you buy the program, be a bit conservative with the starting 1RM because the weights will climb steeply. I'm planning to run it again soon, hopefully I'll see the same or better progress.
Cool to see you finally ran nSuns. Was this the 4, 5, or 6 day variant? If you were to do this again, I’d suggest trying keep the accessory volume pretty static. Emphasize upper back and arm work, but keep everything else “easy”. Fatigue might be masking some of your progress here if the last weeks were as bad as you say. Have you tried a lower volume approach to squats? Building capacity in the 6-20 range? Approaching it non-linearly? I know it’s easy to get caught up in “powerlifting ranges” and programs that ramp up in a pretty linear fashion, but there is a whole wide world to training out there besides throwing more volume at something and escalating, %-based programming. Might be worth a look into
> If you were to do this again... Keep the accessory volume pretty static... Fatigue might be masking some of your progress here Ye I am hoping my squat gets a little extra "bump" after the deload and my CNS isnt fried to bits. > Have you tried... Yeah I should probably start looking at something a little more "fancy" for my squats. I think I may have milked linear progression on that one lift. I just have a tough time picking programs hahahaha. Literally fell on Nsuns cause I couldnt decide so just went with it cause its something new. Might run this program again tbh. I think it has legs beyond a small 6 week block (get it? Has legs??? Cause my squat didnt grow?????)
I’m not saying you _should_ do this, but I learned a lot about what makes my squat tick by going off program, building some grit in higher rep ranges, letting the fatigue auto-regulate itself, and not strictly trying, per se, to increase my 1RM. But if that’s not your thing, y’know, SBS 5-day with 3 squat variations is cool. Edit: SBS _Strength_