After I finish my cut in two weeks I want to workout primarily for strength for the rest of summer. But I don’t want to gain too much fat.
What could I do to maximize my strength gains? I will do 5/3/1 but with what accessories?
Will be running 250mg test-e e6d and halo 20-40mg ed for 3-5 weeks.
Wendler has put out several templates for strength gains. The one in Beyond 5/3/1 is really good. Minimizing fat will come from diet. Take pictures, weigh in regularly, and just be honest with yourself with how you look. If you’re getting too soft or gaining weight too quickly, cut back on food.
Hitting your conditioning work will help too. 2 “hard” conditioning sessions and 2 “easy” conditioning sessions each week is a good goal. If your conditioning currently sucks or you’ve been neglecting that kind of work for a while, work up to that load over the course of a few weeks and it shouldn’t hinder strength gains much if at all.
I feel like with the way you asked this question, you shouldn’t be doing steroids.
I’ve been gaining muscle and keeping the fat off with HIIt cardio…specifically running stairs with a kettlebell for 10 minutes about 4 times a week.
I’ve been keeping my weights as heavy as possible. As far as eating goes, I eat big on weight days, and keep under my maintenance slightly on non lift days.
I also do intermittent fasting most days (I don’t eat breakfast until around 12 noon), and I can honestly say I started seeing results like never before. Most of my poundages are up on the big three, and my midsection is staying trim.
All of the above is working well in combination.
If you want to maximize strength gain you should do a strength training program.
If you want to minimize fat gain you should not neglect cardio work and implement an intelligent diet.
The drugs will also help.
[quote]fg34343 wrote:
I want to workout primarily for strength for the rest of summer
…I will do 5/3/1[/quote]
What are you going to do once the summer’s over?
In my opinion, and from the general consensus of most “531ers” and Wendler himself, it’s not the kind of program you jump on for 12 weeks and then ditch for something else. It’s definitely designed to work “better” the longer you stay with it. Switching templates is fine, but if strength is your goal, I’d absolutely plan to sticking with the 5/3/1 framework for much longer than just the summer.
[quote]staystrong wrote:
I feel like with the way you asked this question, you shouldn’t be doing steroids. [/quote]
x2 this. You’re asking a super-basic question (“how should I train to build strength”), so I’m guessing you’re still in the basic foundation-building level. What’s your current height, weight, and maxes on the basic lifts?
Anyhow, to directly answer your question about which accessories, I’d say the fewer the better. Accessory work would be more important if size were your goal. To prioritize strength, barebones it. Figure out what works your weak points (strength-wise, not physique-wise) and stick to those.
I would recommend a a slight caloric surplus that allows you to gain about 1-3lbs a month depending on your training experience. If your a beginner, aim for the 3lbs a month. If you have alot of experince and are an advanced trainee, aim for the 1lbs a month
People like this are the reason anabolics are scheduled.
I’d recommend super composite flactoid presses.
[quote]LankyMofo wrote:
I’d recommend super composite flactoid presses. [/quote]
do you prefer the deep draw requiring ample daylight and stroke or large platen size with single and multiple daylight openings?