[quote]creatinejunkie wrote:
I want to start this routine, but few questions are bugging me:
if i continue to eat big, will i gain muscle with this routine?
if yes, will i gain muscle efficiently? for example, compared to 5x5, or classic bodybuilding routines (3x10; 4x8; etc.)
routine suggests adding 2 lbs on upper body lifts every month, but smallest weight in my gym is 2.5 kg (about 5.5 lbs). how to deal with this problem?
isn’t adding 2-5 lbs every month is too small gains? i’m young lifter, i think i could do more than that[/quote]
Yes
Not sure what you mean by “efficiently”.
Buy smaller plates. I saw a story about a blind girl who pole vaulted 11 feet. Getting smaller plates seems like an easy task.
You are mistaking TM with strength.
You already have your mind made up - so I believe you should follow your heart. No one should have to convince you to do a program. When there is doubt, there is no doubt.
I’m going to be 49 next month and just finished my 10th cycle. Gained strength and size (around 9 lbs. of BW) . I took even smaller jumps increasing 2.5 lbs for cycle 2, 5 lbs for cycle 3, etc on presses and 5 and 10 lb increases on squat and dead. I bought some 1.25 lb plates years ago. At my age I’ll take a 2.5 lb PR any day. It’s a great program and got me back in the gym after an 8 year lay off. Looking forward to the next 10 cycles. Good luck to you
[quote]creatinejunkie wrote:
Thanks for answers I understand that point of 5/3/1 is slow steady gains, but in my opinion this would be beneficial to advanced lifter, whose gains had slowed down. I’m only training for 2 or 3 years.
Or is there any other good routine to get big and strong? What im doing now works for me already, but im just interested if there is anything that can work even better[/quote]
You’re debating and speculating on something you haven’t tried yet? Why not try it for 5 cycles and then evaluate?
[quote]Willem85 wrote:
I think it’s a troll[/quote]
It’s not.
[quote]JFG wrote:
1 and 2: This was answered in another thread by Chris C.[/quote]
Where?
Okay, everything’s clear for me, except one thing. I’ll try to rephrase it: i understand that i will get stronger and bigger with this program, right assistance work and caloric surplus, but is there any better program to get even bigger size gains? Now I believe 5/3/1 is one of the best programs for strength, is there program for hypertrophy of that level that 5/3/1 is?
I already bought 1.25kg plates, starting next week
P.S. What is joker sets? I didn’t fully get the idea
Joker sets are explained in the Beyond 531 book. In simple words - it’s just doing extra (above 100% of your Training Max) work. If you have a good day, push your bench, squat or whatever you doin’ to maximum. For example, in first week:
65 % x 5
75 % x 5
85 % x 5+
100 % x1
105 % x1?
110% x1?
Than, maybe you’ll get new PR.
[quote]ippawel wrote:
Joker sets are explained in the Beyond 531 book. In simple words - it’s just doing extra (above 100% of your Training Max) work. If you have a good day, push your bench, squat or whatever you doin’ to maximum. For example, in first week:
65 % x 5
75 % x 5
85 % x 5+
100 % x1
105 % x1?
110% x1?
Than, maybe you’ll get new PR. [/quote]
I don’t have the Beyond book. You mean 1RM PR? Because as i understand, you make PR’s quite often with 5/3/1
[quote]Willem85 wrote:
I think it’s a troll[/quote]
It’s not.
[quote]JFG wrote:
1 and 2: This was answered in another thread by Chris C.[/quote]
Where?
Okay, everything’s clear for me, except one thing. I’ll try to rephrase it: i understand that i will get stronger and bigger with this program, right assistance work and caloric surplus, but is there any better program to get even bigger size gains? Now I believe 5/3/1 is one of the best programs for strength, is there program for hypertrophy of that level that 5/3/1 is?
I already bought 1.25kg plates, starting next week
P.S. What is joker sets? I didn’t fully get the idea
[/quote]
look at your older threads. CC answered.
The best program is the one you will follow consistently. Want to do a BB split? Go nuts. Just use the search function, pick one and be consistent.
As for the Joker sets, get the book. Don’t want to get the book? Move on to something else.
[quote]creatinejunkie wrote:
That’s not the point, i can do hundreds reps of curls every day consistently, and i’m sure that’s not good routine.[/quote]
Sigh.
Then, the first thing you should do is work on comprehension.
Follow a program. 5/3/1 for example. Curls is not a program. You are trying to sound smart and you are coming off as an ass.
If you follow the 5/3/1 program consistently, you will see gains in strength and size. As long as everything else is in place (rest, diet, etc).
Now, change 5/3/1 for whatever other program and you will see results. Be it strength (westside) or hypertrophy (BB split) or even sport based (WS4SB).
But, as JM said, you already have your mind made up.
Good luck. It just sounds to me that you don’t want to put in any effort.
[quote]ippawel wrote:
Joker sets are explained in the Beyond 531 book. In simple words - it’s just doing extra (above 100% of your Training Max) work. If you have a good day, push your bench, squat or whatever you doin’ to maximum. For example, in first week:
65 % x 5
75 % x 5
85 % x 5+
100 % x1
105 % x1?
110% x1?
Than, maybe you’ll get new PR. [/quote]
I don’t have the Beyond book. You mean 1RM PR? Because as i understand, you make PR’s quite often with 5/3/1[/quote]
Get the book or e-book. Don’t be one of those guys who just runs programs and templates off message boards. You will be thanking yourself later when all the answers will be laid out for you.
[quote]creatinejunkie wrote:
That’s not the point, i can do hundreds reps of curls every day consistently, and i’m sure that’s not good routine.[/quote]
i’ll try to sum this up the best way that I can from years of spinning my wheels, if you think are you different it would be foolish. this happens to a majority of lifters, that is why there are few elite lifters:
option 1) program hop. find whatever the hot thing is at the moment. pack 50lbs onto your bench and 100lbs onto your squat in a few months, get freakish strong fast. incur multiple joint issues, imbalance, eventually become injured. take some time off, start over but weaker than before this time, do said program(s) again. one year later you’ve probably put 50lbs onto your bench and 100lbs onto your squat/deadlift, now you have some joint issues and you’ve gotten the strength and had to regain it a few times now.
option 2) pick a program with slow progression such as 5/3/1, LRB, cube, whatever. make really slow progress month to month. don’t get hurt. become a more balanced lifter. one year has passed, you have now put on 60lbs onto your bench and 100lbs onto your squat/dead, you maintain this strength level easily.
option 3) ask questions on the internet when you already have made up your mind about the answer.
[quote]creatinejunkie wrote:
That’s not the point, i can do hundreds reps of curls every day consistently, and i’m sure that’s not good routine.[/quote]
Sigh.
Then, the first thing you should do is work on comprehension.
Follow a program. 5/3/1 for example. Curls is not a program. You are trying to sound smart and you are coming off as an ass.
If you follow the 5/3/1 program consistently, you will see gains in strength and size. As long as everything else is in place (rest, diet, etc).
Now, change 5/3/1 for whatever other program and you will see results. Be it strength (westside) or hypertrophy (BB split) or even sport based (WS4SB).
But, as JM said, you already have your mind made up.
Good luck. It just sounds to me that you don’t want to put in any effort.
Cheers[/quote]
It’s actually you that comes off as an ass. Like every other time you comment. Please check your tone before you post.
I rarely get straight answers on this forum. I’m just asking, if it can get better than that for gaining muscle. I know that i will gain SOME, but what i can do to gain the most naturally?
There isn’t so many straight answers in training. People are physically individuals with different situations. There is some guidelines which will give you results (progression, bid compound movements etc.), but how you will arrange this is up to you. And you’ll only figure it out by trying.
Weight training has very little to do with intellectual work. Of course you should critically observe everything you do in the gym, but consistency and work is how you get the results. Actually doing “the hundred curls a day”-program is still better option than sitting here and thinking of 5/3/1.
Just reread the answers and start doing whatever you find best.
I understand that point of 5/3/1 is slow steady gains, but in my opinion this would be beneficial to advanced lifter, whose gains had slowed down. I’m only training for 2 or 3 years.