1. The Lilliebridge Training Method! “Want to be strong like a Lilliebridge? Then train like a Lilliebridge! The Lilliebridge training method”. _Strong body and Mind_. Posts: 1,; Rep Power: shadowroth will become famous soon enough. (+50). lilliebridge training method. As far as I understand, the Lilliebridge “method” is basically linear periodization, and as such, does not really rule out using RTS-style.

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Now, upon review of this program, I have developed a love, hate relationship with it. On the methox hand, the program is a direct slap in the face to everyone in the powerlifting world, myself included, who feels the need to overcomplicate programming.

The fact that the entire method can be laid out clearly and concisely in much less than seventeen pages tells you a whole lot right there. The Lilliebridges from left to right: Eric, Ernie Sr, and Ernie Jr. The best are the best not because of one isolated variable such as programming.

The best are the best because of who they are and how they train in a holistic sense. There is no Holy Grail program and the Lilliebridge family conclusively proves that. While I would kind of like to end this right here and now, just to let that point sink in, we are going to go ahead and actually review the program.

What we want to know, lulliebridge terms of history and context, is what kind of biases and influences went into the construction of the program. Merely knowing how awesome the lifter is who uses the program tells us more about that lifter, in my opinion, than it does about the program. However, you really cannot escape from the impressive facts when it comes to the Lilliebridge family.

Eric Lilliebridge currently holds the all-time world record for the squat and the total in the lbs weight class. He has one of the five highest raw powerlifting totals of all-time. Never in the history of powerlifting has there been methov more successful group of lifters than the Lilliebridge family.

He grew up in the golden age of American powerlifting. He mentored under the all-time great powerlifter Ernie Frantz. That is, namely, something fairly similar to traditional western periodization. The entire eBook is 17 pages. If I lay out the actual program, I remove any incentive for anyone to buy the book. The program is basically the whole book. What I can tell you is the general gist. The default program features three times per week training though there are some suggestions for alternative splits provided.

The Mehtod bench on Wednesdays, Squat and Deadlift on Saturdays, and do their lowerbody accessory work on Sundays. With the Lilliebridge method, you only go heavy on the squat and deadlift once every two weeks. You perform both movements on the same day.

The structure is similar for the bench. You alternate between high rep weeks and weeks where you take three singles at increasing percentages. Yes, it really is that simple.

The percentages are increased each week as you get closer to the meet, but you just work up to a single top set for max reps. It is important to note the percentages are based off of your last contest max.


The program features an absolute boat load of bodybuilding style assistance. Like I said, lilliebridye is true, blue bodybuilding style assistance work. The program lasts ten weeks long. In Week 7, you perform your last heavy squat. In Week 8, you perform your last heavy deadlift.

The Lilliebridge Method

This program is said to use something akin to traditional western periodization. In traditional western periodization, you move from high reps to low reps as you get closer and closer to the meet. This is actually concurrent periodization.

The Lilliebridge method has a massive amount of recovery built into the program. This entire program was designed with the advanced athlete in mind. There is variation in intensity and volume from week to week which, as we all should know by now, is most appropriate for an intermediate trainee.

There is very little variation, albeit some due to progressive overload, in volume from mesocycle to mesocycle if we define as a mesocycle as two weeks in length on the Lilliebridge Method. The biggest concern with this type of programming is the risk of detraining in the natural athlete. Drugs, particularly testosterone, have an amazing impact on neural efficiency.

Simply put, neural output is kept at a much higher level without the necessity of higher frequencies that naturals must use to maintain CNS efficiency. While this type of programming will probably work well for the enhanced lifter, I suspect that many naturals will find the frequency lilliebfidge too low. I suspect that many naturals would not experience optimal rates of progress with these frequencies.

Some natural trainees, particularly larger athletes of intermediate or advanced classification, metuod particularly those with problematic recovery, would probably do well on this type of programming. Natural trainees need more frequency to optimize muscle gains, neural efficiency, and general rate of adaptation. Once per week, and once every other week, templates simply do not seem to work lillifbridge well for natural lifting populations.

I do not personally agree with or endorse the old school American approach of loading up on the bodybuilding style fluff work.

Now, I must concede, after briefly talking with Paul Carter about this issue, it does seem to be the way that the most successful Americans trained in the 70s and 80s. Even today, most enhanced lifters perform a great deal of bodybuilding style assistance. Additionally, the added mass probably helps more than the added technical efficiency. In my opinion, natural lifters are far better served focusing on higher frequencies and higher intensities.

For the natural, muscle mass is slowly accumulated over time via a caloric surplus and an ever increasing amount of total volume which should slowly trend upward over the years.

They simply cut out the light parts! The progressive increase in intensity is the primary overload function. I think lilliebrkdge Lilliebridge method contains far too little frequency and volume for the natural lifter. There are very few natural athletes on the planet who NEED this much recovery between sessions. This is less work than most novice programs like Starting Strength.

For the enhanced lifter, the situation appears to be far different. I can only speculate that this is due to the neural advantages provided by the drugs in combination with the fact that these guys often carry around so much muscle that the systemic damage they do in each heavy workout is far greater than a natural is capable of. So, ironically, because of how much more muscle they carry, among other things, bigger guys generally have steeper recovery curves than smaller guys.


This is one of those things that you have to find out for yourself. The literature suggests that muscle protein synthesis peaks in hours after training depending on the population. This would suggest that to maximize protein synthesis, higher frequencies are superior. However, in the real world, the best enhanced powerlifters, lilliebrodge the most part, Dan Green being a huge exceptiondo not train frequently. They use lots of bodybuilding movements.

Ironically, despite the fact that drugs vastly improve recovery, naturals seem to be the ones who grind away with high frequency, high volume routines to much greater effect. The reasons for this are unclear, but the pattern is definitely evident to anyone who wishes to see it.

There are also several different templates provided so the frequency can be manipulated a little lilliebgidge. All this said, there is zero autoregulation of volume and intensity on this program. The weights you use are determined by your last meet max. The volume, outside of the bodybuilding work, is mostly fixed and predetermined.

lilliebridge training method – Forums

Any program can incorporate the principles of autoregulation. Why not autoregulate volume? Look, at some point, it becomes pretty hard to argue with success.

The method has produced multiple world record holders both inside and outside the family. That said, I truly do lilliebridgw feel this program is appropriate for the natural lifter.

I do not believe it is optimal to deadlift heavy every other week for the natural. I do not think this is enough overall volume on the main movements. I do not think that a program which gets most of its volume from bodybuilding style assistance is specific enough.

An in-depth look at The Lilliebridge Method –

You can pick up a copy of the book here. I just got the word that my man Jonnie Candito released his new, revised, updated 6 Week Training Plan. This was perhaps the single most requested program during this entire series. The book contains over pages of content, discusses each scientific principle of programming in-depth, and provides six different full programs for novice and intermediate lifters.

Get your copy now! If you liked this articled, and you want instant updates whenever we put out new content, including exclusive subscriber articles and videos, sign up to our Newsletter! For all business and personal coaching services related inqueries, please contact me: Starting Strength Powerlifting Programs V: Eric Lilliebridge holds lbs at the top.

Repeat after Weeks 1 and 2.