5/3/1 Template for Size

[mako011]

Looking for recommendations on a appropriate 5/3/1 template with enough volume with the goal of gaining size

[throwawayfitness]

bbb.

[T3hPwnisher]

BBB Beefcake

Building the Monolith

[dagill2]

This was Jim’s reply when asked nearly this exact question:

@Jim_Wendler

Step 1: Make sure your eating is AT LEAST 90% perfect. Track this for at least 6 months and if you are not 90% compliant, fix it.

Step 2: Make sure you are sleeping as much as you can and napping (if possible).

Step 3: Make sure every single rep is done with 100% precision, power and near perfect.
Step 4: Give consistent, awesome effort in every rep, set and training day. Consistency breeds success.
Step 5: Choose whatever template you WANT to do and you are disciplined/motivated to kick ass with. Because the truth is that as long as you do steps 1-4, it won’t matter as much as everyone seems to think

[dutchjb]

The biggest factor is diet and sleep. The template is only a small part.

Generally, people will refer you to BBB. Which works great. I had succes with SVR II, Original 531 challenge and Krypteia to build some good size.

Building the monolith and beach body challenge are amazing if you are ready for them.

But… then again. Just 5’s pro fsl with smart, full body assistance will get you big as well.

Eat well, sleep well and really aplly yourself to training. You’ll grow.

[hankthetank89]

Well, firstly, 531 is built around the goal to be overall strong and athletic.
Technically, you can gain size by doing anything in a progressive overload maner.

Size mostly comes from : 1)food 2)progressive overload… Food is on you. Progressive overload is implemented in any 531 program.

As far as volume goes - 531 has a lot… If you take all the supplemental and also assistance work into consideration, i would say there is a bit too much on most cases.
Its not the volume that stimulates growth - its the QUALITY volume. If size is goal, listen to Dave Palumbo… he said he did like 6 quality sets for most bodyparts a week when he was in his best shape.

[osu122975]

Lift heavy. Eat big. Sleep big. Lounge around big. Eat before bed. Basically train hard and be a lazy ass after. Its pretty simple actually.