Will the 5/3/1 program lead to big muscle gains?
Or is this program better for getting stronger without gaining a ton of mass?
It is intended to be a program that will get you brutally strong in the four lifts you choose. I think that depending on the accessory work you choose to perform after your main lift will dictate what other results you want to see. I think that it has the potential to be molded to anyones needs. I can personally say that while on it for just about a month, I have gained a great deal of strength and about 5 lb of muscle while losing fat.
[quote]ebomb5522 wrote:
It is intended to be a program that will get you brutally strong in the four lifts you choose. I think that depending on the accessory work you choose to perform after your main lift will dictate what other results you want to see. I think that it has the potential to be molded to anyones needs. I can personally say that while on it for just about a month, I have gained a great deal of strength and about 5 lb of muscle while losing fat. [/quote]
Which assistance template do you use? (I have actually been training on it for almost 2 months have have been getting stronger…it definitely works in that regard.)
[quote]The Austrian Oak wrote:
ebomb5522 wrote:
It is intended to be a program that will get you brutally strong in the four lifts you choose. I think that depending on the accessory work you choose to perform after your main lift will dictate what other results you want to see. I think that it has the potential to be molded to anyones needs. I can personally say that while on it for just about a month, I have gained a great deal of strength and about 5 lb of muscle while losing fat.
Which assistance template do you use? (I have actually been training on it for almost 2 months have have been getting stronger…it definitely works in that regard.)
[/quote]
I sort of made up my own assistance template. For my Push-Press day I then do another Overhead Press (right now its seated floor military press) for 5x5. Then I will perform another accessory exercise for the shoulders for 5x5-7. Then I will do a bicep/tricep superset for 5x5-8. For Deadlifts, I do a heavy heavy row variation for 5 reps, then I do hamstring/posterior chain work for either total reps or low reps. For Bench Press (which I haven’t been able to do due to a slight pec injury, I do a heavy tricep partial pressing movement for 3-5 reps ramping up, then I do a shrug variation, then another shoulder movement such as a lateral raise for 5x5, then I do a bicep/forearm superset. For Squats (I do front squats), I afterwards do Bottoms-Up reps (from either 1/2 squat or a little below parallel) and ramp up to a 3-5 rep max. Then I’ll do a hamstring exercise if I feel good, and then a calf superset.
Pretty simple. Pretty centered around strength, but I have gained a surprising amount of good weight in a short period of time also. You can check out my Log which prob better outlines how I do things.
Definitely look into following up your big 4 lifts with the Boring But Big template. It’s 5x10 on deadlifts, squats, bench, military after doing the working sets. That should add size and strength. I’m doing that template and drinking tons of milk and gainer powder. No matter how much I cover my shins on the Boring But Big template, they still get cut open and bleed.
Definitely man. 5/3/1 can definitely be suited for a bodybuilder. Check out Cephalic_Carnage’s ‘How do you train’ thread. He has a couple templates that is more bodybuilder oriented without getting away from the basics of 5/3/1. I just selected my choice of exercises for cycle 3 and I can’t friggin wait (especially to try out rack chins!)