Currently trying to decide on a routine for when i comeback properly to training as i currently have a lower back injury. I have used up most of my noob gains, but i can still add weight to the bar quite fast if i train properly. In my last 2 month bulk i added about 15lbs to my 3RM bench. Stats: 6’1, 195lb, 16% BFish, 1RM roughly 175/310/250 bench/dead/squat. I feel that i need to build more of a foundation of strength before worrying about individual muscles, although I do need some volume work especially for arms as they dont seem to grow without it.
5/3/1 appeals as the progression is already laid out for you and you can get a spreadsheet to calculate it so its simple and harder to fuck things up when its written down and clear. Is the 3 month challenge or the “for bodybuilders” better for my goals? I also like a 4 day schedule so thats good. I have heard people say progress is slow on these programs, but i’m not sure if thats the program or they arent eating properly.
- You will gain mass on the three month challenge/boring but big (the actual assistance template), but it won’t be focused on specific parts. If you really want to bring up your arms/rear delts/whatever, use the bodybuilder template. There’s no better or worse, they’re different tools.
- Slow but steady progress trumps hitting the wall again and again. With 5/3/1 you can put 20lbs on your max squat and 10 lbs on your max bench within two months if you do it right - if you think you can do it faster/have noob/intermediate gains left, then try something else.
That being said, I’d spend a few weeks on some type of 5x5 or similar program to get back to your old numbers - don’t expect to see them again the moment you go back to the gym.
What are your goals? Honestly either template will work, but I doubt you need as much assistance work as you think you do, in general.
Right, good point on the 5x5 for a while. I`ll probably do something similar to starting strength for a few weeks. Thing is SS never worked for me in the upper body lifts really so im hoping 5/3/1 is more balanced. Today i just did 60% of my bench 1RM 5 x 10 with no heavy lifts before it, and it was quite hard so i can see how the challenge is going to be real tough. I just need to sort out my squatting technique so i dont get injured again (no glute activation, leaning too far forward = lower back problem.)
edit
My goals? 200lb at 10% BF as fast as possible. My goals are not strength related, but i feel there are certain levels of strength i need to reach to hit those stats.
If i came up with something myself it would look similar to this, because i like the frequency of upper/lower. I dont really like doing OHP as a compound movement as i get shoulder impingement from incline or overhead work. I would add 2.5kg to all compound lifts every time the sets were completed with all 5 reps. This would hopefully allow faster progress than 5/3/1 to make the most of intermediate gains.
Deadlift 1 x 5
leg press 3 x 12-15
leg curl 2 x 10-15
leg extension 2 x 10-15
calf raises 3 x 20
Bench press 2 x 5
bent row 4 x 6-8
DB shoulder press 3 x 8-10
biceps 3 x 10-12
CG bench 3 x 10-12
Squat 2 x 5
leg press 3 x 12-15
RDL 3 x 10-12
calf raises 3 x 20
Bench press 2 x 5
bent row 4 x 6-8
power lateral raise 4 x 15 drop sets
biceps 2 x 10-12
pushdowns 2 x 12