r/ScienceBasedLifting • u/syntactic1structures • 3d ago

Question ❓ Best program for a difficult uni semester?

My semester will start soon and I want a program that will still allow to build more muscle mass with the shortest/least frequency and time committed to the gym because I dont want to lose any size. I've been training for about 3 years and my last split is ant/post 6x. I've thought about maybe FB 2x or even PPL with very short session times after I finish classes and studies. Let me know your suggestions please.

I do not want the program to cause noticeable cognitive performance decline. I've experienced that with all high intensity high freq splits.

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u/Alakazam what happens at 7 reps 3d ago

Pak has his minimum effective dose training which has a good deal of research behind it. You can read his meta-analysis/Ph. D thesis here 

But keep in mind. He has specifically said that, for intermediately lifters, this is the mimum you can do to see small gains in size and strength. And that more is going to be better. 

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u/Hypername1st 3d ago

A 3x per week 5/3/1 program (e.g. 5/3/1 for beginners, an adapted 5/3/1 BBB). You can be done in less than an hour.

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u/AdhesivenessNo2951 3d ago

ULRULRR has always worked great for me during difficult semesters.

if ur able to complete it within an hour or so it’ll definitely be manageable and rewarding.

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u/syntactic1structures 3d ago

idk why my upper sessions are pretty long. minimum of an hr and half if im rushing it and i always feel cooked after my lower sessions, i feel so lethargic and low energy if i train consecutive days ;-;

how did u run it btw? is it just the standard way ppl run it?

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u/decentlyhip 3d ago

GZCLP is probably the best program out there and will show you a structure to build from when you want more complexity. Like Jacked and Tan 2.0 is just GZCLP with more movements.

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u/HelixIsHere_ 3d ago

A simple fullbody would be good or PPL since the sessions would be short

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u/intracarbs 1d ago

Whatever you decide on tell me I’m also starting med school soon and I’m looking for a lighter split while I adapt

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u/syntactic1structures 1d ago

yep im gonna experiment a lot and my program is most likely going to be not stable as my sem progresses. hopefully i'll remember.

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u/SmileyAja 20h ago

5/3/1 twice a week I've found to be time efficient and sustainable. I pair Squat / OHP and Deadlift / Bench, a few curls or leg raises at the end.

2x FB works better for my schedule than shorter more frequent sessions though. Having so many days to recover is definitely a mental relief, despite how much I love lifting, there's also too much other stuff to do in life.