I Need Help with a Program

Training
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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23

so the hardgainer format does not have a 3 or 1 aspect?

24

My work here is done. Good luck, mate.

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25

Thank you for your help. Just wanted to make sure being that it only listed sets of 5 and did not want to follow if it was not accurate. I found an article that details the changes as well as the reason for them. I am good to go

26

I have a blank template, should you want to copy and paste it into Excel

^Put your Training Max (90% if 1RM) into cell A6 for each day.

Not edited for Hardgainer, this is the basic 5/3/1 template.

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27

Nice thank you

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28

It’s just a different program, so yes the reps of 5 across sets are correct for this one.

Think of “5/3/1” as an umbrella philosophy vs a dictated set/ rep scheme; that will help the various programs make sense.

No worries about asking questions, but picking the “wrong” assistance work didn’t create a crippling neuromuscular imbalance (if I’m making sense here)… some issues are more important than others.

If you’re stressed about potential injury, I would highly recommend filming some of your sets and throwing them on here (unless you’re being coached). The actual execution is really the key there.

29

I’m now 53. I did the Best Damn…for natural lifters for around eight months in 2020(19?), and it def yielded results. The six days weekly agrees with me well and the tempos used to activate mTor are very effective. It is my opinion that doing that plan would be a very good bet.

Beat of luck!