Hi, I am 54 yrs old (sorry for the long pause but reading that was a bit of a gut punch) and would like to gain as much size and strength as I can before hormone production is only a memory and my entire goal becomes holding onto what I have. I will make this as short as possible. It all started wh…

I am torn between the two 5/3/1 I like that you hit both horizontal and vertical presses 9/5/1 I like the power aspect Which of the two is more likely to add size for most individuals?

when I asked about the extra sets for the underdeveloped areas I meant just one side to try to catch up to the stronger side. When factoring in my age and history of compensation is it better to use a 1 RM or a weight I can do with reasonable and perfect form for 3-4 reps and add a little weight …

Too many questions and not enough lifting. Just get to work mate.

Neither program runs to infinity. Just pick one, do it as written, then repeat with the other. You mentioned you’re skinny and have a few miles under your treads: I for sure wouldn’t add extra work. For the max question, I think @ChickenLittle already nailed that one: start light. You don’t want a…

[image] 34DTaz: am torn between the two 5/3/1 Like @TrainForPain said. Start with 531 and progress to the 915 in 6 months or so.

[image] 34DTaz: meant just one side to try to catch up to the stronger side. If you can handle it do it. Since you have already stated that things are out of sorts I think it’s more important to concentrate on doing the exercises correctly. Getting that good mind muscle connection. Just calc…

Years ago a friend ran 5/3/1 after about 6 months of SS and if I remember correctly is was 5x5, 3x5 and 1x5 is this one staying with 5x5 because it is for hard gainers? Sorry for so many questions. I am trying to iron out the details to avoid the mistake I made of just lifting without addressing th…

The only exercise in this program that is 5x5 is the bench press so I am not understanding what you are referring to. If you want to run it, good. If not, that’s fine too. For some reason you are nit picking the program. If you don’t want to run it that’s fine, find something else. It was just a su…

I do want to run the program The article you linked shows in weeks 2 and 3 it is %x5 reps except for the last set is this accurate or should they be %x3 and %x1 respectively?

I’m sorry. I honestly don’t think I can help you. The is THE simplest program ever. You get a notebook and a calculator. Plug in your numbers. Do a little math. Go to gym. Put in the work. Magical things happen.

I Need Help with a Program

Training

SvenG December 18, 2022, 4:09pm 22

It is not a typo: 5/3/1 for Hardgainers, which I’ve run as recently as August-September of this year, uses 5s PRO.

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I Need Help with a Program

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