Hey guys so I’m currently looking for a new program or method of training to gain a lot more general strength and be more physically fit. So far people at the gym have recommended me the texas method and 5/3/1+ I’ve looked at these but I’m not sure which one is best for my goals.
I currently want to lean out a bit and improve my cardio / conditioning while still lifting heavy so which of the two would allow me to do this?? PS: I’m open to other programs as-well I just know of these two. My current program is non existent I just did a fair amount of volume and some
heavy lifting but nothing structured.
My stats are as follows (Most recent),
17 Male 85kg 5ft 3 (ultra manlet) Lifts :
Sqaut 157.5 for 2 and 142.5x10 (all in KG)
Deadlift 160kg for 2 and 150kg for 8
Bench 90 for 1 and 80 for 6 ( I suck at bench )
OHP 55kg for 8 and 60 for 2
5/3/1 has more options and variations that you can do and can be adjusted. FYI …5/3/1 is not in reality a single program anymore as it has grown into a method. If you go that route ( as much as I hate whoring for someone) Id suggest you actually get a few of the books by the gent that came up with it. Because most of the crap you read online about it is presented by allot of individuals that actually do not know jack and shit about it .
5/3/1, start with the original (basic) program for a couple months, learn to push the PR sets and some autoregulation. Once you get the hang of it, start supersetting the smaller assistance stuff to improve conditioning and increasing training density, progressively moving to superset stuff with your main work without being too aggressive (basically, don’t be an asshole) - it’s not the holy grail but it has some nice effect on your conditioning and also helps to be in shape / fitter / keep fat at bay without compromising your ability to push the main (strength) work.
It doesn’t hurt to push the main work (big barbell compounds), then do the assistance stuff (dumbbells, free body, machine work) with some bodybuilder mentality, imho. Get your bases covered with rows, chins, dips to pack some volume, and don’t be afraid to “chase the pump” with leg presses, curls, pushdowns and such.