The programs listed in this section are considered to be more effective if you have already established a foundation of strength.

Check the strength standards provided here, and aim for the "intermediate" column as a decent goal before starting on these programs.

If you can't perform the above, then it might be better to focus on a strength building program such as these. However, in the end, you're more likely to stick to a program that you enjoy, so don't worry about trying these out if you really want to.