222 reviews for TSA 9 Week Intermediate Approach

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

The volume is up there but if you respond to volume then definitely give this program a go, ive run it a few times over the years and have hit new PRs everytime

9 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Only did this program for bench press Starting point: 100 kg / 220.5 lb Failed 110 kg / 242.5 lb so I tried 105 kg / 231.5 lb which I did manage to press but had to lift my butt off the bench Kinda wasted 2 months of my time...

9 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Kind of disappointed with this first 9 week cycle, it's a very general purpose program with minimal exercises to target weaknesses in the big 3 lifts. I will rerun the program again so I can give it a fair chance but this time around I will probably be putting in some squat variation such as paused or tempo, and more bench variations like 3 sec pause, spoto press etc. Deadlifting was fine the paused variation. Edit: Ran this a 2nd time now and I swapped out certain accessories to help with my weaknesses, I added a paused/pin squat on my 2nd squat day, added 3 count paused bench and spoto press on certain days and left the paused deadlift in from the program but when I next run this program I will switch that out for deficit deadlifts. My results from the 2nd cycle are here: Squat 190kg-200kg Bench 110kg-117.5kg Deadlift 215kg-220kg Edit #2: Ran again for a 3 time, I had similar gains from the 1st time I ran the program but I think I'm going to switch over to a different program now. Results from the 3rd training cycle were: Squat: 200kg-210kg Bench: 117.5kg - Stayed the Same Deadlift: 220kg - 225kg So over the whole 3 training cycles I did in total I've gained 20kg on Squat, 7.5kg on bench and 10kg on Deadlift, kinda disappointed with the overall results... 3 cycles of this program has been 27weeks so a little over half a year and very minimal progress when looking back at the beginning.

7 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

I’d like to thank the whole TSA team for putting out such a great program. I made significant gains just in 8 weeks with 16 months of prior training experience. Squat went from a single 120 to 130kg for 2 reps, Bench has seen 5-7.5kg progress and Deadlift from 170 to 180kg @ 60kg. Definitely recommend it

3 weeks complete

8 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Need to add the accessories and this program seriously lacks for hamstrings, calves, middle delt, and arms. A tremendous amount of volume and heavy compounds. I’m about halfway through and I’m finding myself heavily fatigued and tired. Be sure to eat in a surplus and eat prior to exercise for this program. Especially on the squat days. All in all it’s useful for restructuring your lifting habits and working on strength. Volume and exercise selection may need to be adjusted.

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Its good, would benefit from heavier days 88-95% mixed with the 68-75%

7 weeks complete

2 years of prior experience

As expected strength gains

Less than expected muscle gains

Just fine

7 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

Great so far

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Good intermediate program

7 weeks complete

2 years of prior experience

As expected strength gains

Less than expected muscle gains

Nice but repetitive