Got you. Not sure if I will do the hardgainer one or BBB, maybe even a different 5/3/1 program. The warm up stuff looks kinda annoying in the hardgainer. Box jumps? I’ll probably do a different warm up. I don’t think it affects the workout. The sled is also for 20-30 minutes. Kinda long not gonna lie.
5/3/1/Offseason generally looks like the correct way. I’m gonna look further into Hardgainers and BBB, and also other Jim wendler’s programs. Also, offseason what would you define it to be programmatically? And what periodization should i be focused on at my level?
By the way, what do you think about high volume programs? Is this old science or just old school?
Thank you for answers.
P.S. impressive video. I can’t do that for sure haha
I’ve never done these programs before: I can’t comment on them.
That said: I don’t understand why anyone would follow Smolov, outside of just to say that they did it. There’s zero record of there having ever been a Coach Smolov, which means either he’s some sort of Paul Bunyon make believe figure OR he was such a terribly awful coach that he never actually produced anyone of note. When we now live in a world with TONS of actual real live coaches out there with verifiable records actually producing for real results, I don’t see the value in following the programming of a folk hero.
I concur with all of these guys. You seem pretty strong for your bodyweight, is there any reason you’re averse to gaining more? I feel there is a certain point where you need to put mass on to get stronger. Then you can always cut back later on if you prefer being lean.
On the Candito cycles it looks like you made solid squat progress (~40lbs), but not so much on bench and deadlift. I don’t know much about this program other than Reddit reviews, but I’ve seen A LOT of people saying the bench lags behind with the program. Some folks swear by nsuns and some folks swear its too much volume. The guy that created that program is now running ultramarathons and still putting up insane numbers, so I can’t argue it. Not familiar with the other programs.
This forum skews towards Wendler 5/3/1 programs, and then Reddit skews nsuns, Candito, jacked and tan 2.0, and I’m sure other forums have specific programs they suggest too. At the end of the day just pick a program that is made by someone with experience, works with what equipment you have, and that you’ll actually follow. I used to replace movements in programs and basically make it a Frankenstein program and wondered why my results stalled. As the saying goes, just copy the smart kids homework.
I don’t mind gaining more weight. I’m just not eating enough, but now I’ll try to add more food with some calories in or eat more protein.
It is nice squat progress, but I mean i only progressed from 140kg to 160kg in 3 cycles. I’m fairly new so I thought it will be higher. Though I wasn’t on mass for sure. Deadlift has kinda gone down, and it’s weird because its the most lift people progress on in this program, even if you shoot high on the starting 1RM. Might be because the high delta between my squat and deadlift. I did start squatting much later than deadlifts (before this program).
5/3/1 looks like a safe bet, but I’m not sure about the progression in this program. I think high volume on squats will bring my squat higher but this has only one squat per week. Is front squat a good addition in another day?
This isn’t a thing. By nature, when volume gets turned up, intensity gets turned down.
bodybuilding exercises or just 3 lifts, etc.
Different cycles are going to use different approaches. Sometimes, we’ll keep the lifts the same as the intensity block but just up the volume and drop the intensity, other times we’ll completely overhaul and do different stuff.
I mean, you can see reviews how people gained like 40-50kg on squat in 13 weeks.
We tend to refer to this as a “survivor bias”, because you can ALSO see reviews of how people burnt out hard and got hurt, and also reviews of how people couldn’t keep any of these gains after these runs. Which is, again, the reason I ask why follow a program written by someone who never existed and produced no actual champions when you can follow one written by someone that existed and has a track record of producing success.
Like, for serious: right now I’m following the “Milo of Croton” approach to training. I’ve been carrying a loaded keg every day, and every day I add 1-1.5lbs to the load. This is based off a myth about Milo carrying a calf everyday that eventually grew into a bull. At least I KNOW this is a myth, and I’m just doing it for funsies. If you’re going to pick a myth to follow, at least pick a cool one.
The whole point of BBB is the reduced frequency. You’re hammering that one lift hard and then allowing yourself ample recovery to do it all over again. You’ve been doing high frequency already: you’re taking an off season for a reason.
“Quit trying to make it taste like ketchup”. Let each phase of training serve it’s purpose.
I meant like few weeks volume few weeks intensity. Though that’s an interesting fact. How is this explained? The neural adaptation is changed? It can’t be related to muscle gain.
I mean, I see a review and see the squat progress and it’s attracting. The program also makes sense. Very high volume, the body gets that it needs to adapt FAST.
So this is where the peaking phase comes in? Doing BBB, making some progress then moving to a phase where I make more progress faster, then back to BBB/offseason?
Before candito 6 week i used to progress on deadlifts linearly. I never did intensity stuff. I did my own program for deadlifts and just did the following:
2x a week deadlifts. one paused for 4 reps 3 sets. couple days later lift weight for 2 sets 6 reps.
drop 5 kg next week and do the same.
add 7.5kg.
from the top. Basically 2.5kg addition every 2 weeks.
I progressed like that until i started Candito because squats and bench weren’t progressing. I don’t know if now it will work. Deadlifts didn’t really progress since i started candito.
What i’m saying is that i was on offseason (sounds like offseason) for deadlifts until candito. Maybe my body is used to volume, and intensity might not be there yet, though it should come fast.
To be fair, you squat went up. Not every lift at every time will progress linearly. You could have been too fatigued from the frequency of squatting to show your deadlift strength
Though that’s an interesting fact. How is this explained?
By being a human.
If you lift max intensity (100% of your 1rm), you will be unable to accumulate much volume. Intensity needs to drop for volume to accumulate in a meaningful manner.
The program also makes sense.
On this I feel we will need to agree to disagree.
Doing BBB, making some progress then moving to a phase where I make more progress faster
You do BBB to get bigger (hence boring but big), which improves your strength potential. You then go and realize that potential.