I’m a 32-year-old, 155lb, 6’2" male (hard gainer). I’ve only been lifting for a couple weeks. My main goal is hypertrophy, and strength gain is only secondary. I’ve done free weight lifts in the past. I’m trying to figure out which plan I should use, be it the one my trainer has made for me or something else. 5/3/1 (some variant of it) seems very popular on Reddit, but my trainer has said that it’s more strength focused than I’d want. What do you guys recommend? What sort of things would I even look for in a plan?
Well, this thread will hopefully help me to gain confidence in them I think it’s good to double check. Also, I largely want them just to help make sure I’m doing the lifts correctly (e.g., I often bend my back during squats without realizing it).
Do you have confidence in their ability to do that?
I’m just wanting to know why you’re spending your money on this person if you’re going to get a second opinion crowd sourced. It doesn’t tend to go well. If you trust this person: trust them and follow their plan. If you DON’T, stop paying them.
I don’t want to get too sidetracked on the trainer vs. not trainer thing. I will take what you’ve said into consideration, though.
I’m curious to hear more of your thoughts on 5/3/1 vs. my trainer’s plan, and why you think 5/3/1 works specifically for hypertrophy. For example, is a workout plan with compound lifts better for muscle growth? My trainer’s has few
I don’t understand why it wouldn’t. Every training day, you’re doing 0-100 reps of upper body push, 0-100 reps of upper body pulls and 0-100 single leg/core assistance work that is specifically intended to build muscle, and then certain programs are also focused on hypertrophy based off the supplemental work. In general, lifting weights and eating well will cause you to grow.
Yeah, this plan is weird. But since you paid for it, and are built like a twig, learn what you can based on how you feel by completing it, doing 531 after, then chosing what to do next.
At your stage the most important thing is to pick something you believe in and run the hell out of it. Maybe that’s a trainer telling you what to do, maybe that’s following a 5/3/1 program, maybe that’s my unbeatable muscle and strength building method I am giving you the opportunity to learn for the low price of $400.00.
Your trainers plan is a pretty Physique focused. The goal is to fatigue individual muscles so they grow. And over time as you train to get bigger you get stronger.
5/3/1 is a performance focused plan. The goal is to move the barbell or your body around more forcefully. And to build conditioning and the ability to do more work. And over time as you get stronger and in better shape you get bigger.
When you’re new to lifting you can focus on strength training and still gain a lot of mass. In the short term, maybe (probably) even just as much as with a physique focused program. With the added benefit of getting way stronger.
The benefit of a more physique focused plan like your trainers is that you can just chill out and get swole.
You don’t need to bust your ass and get sweaty doing 100 lunges and pullups. Or worry about proper lifting technique or wether or not to mix grip deadlifts.
You just find some nice lifts you feel in the muscle you want to hit and have a nice workout.
5/3/1 at its core is a strength plan, and a mediocre one at that. There are better routines for muscle growth, especially if strength is a secondary or non-goal for you.
I don’t think either will work that well if you’re looking over your shoulder at the other. I think the internet really hurts newer lifters this way: there’s too much access to a “better” path.
Agree with this, stop questioning the plan and just commit 100% to the process. Work really hard, eat really well and get lots of sleep. Do this for a full year and then assess. Building muscle is not a 6 week endeavour it is years of hard work
I think it’s good to double check. Also, I largely want them just to help make sure I’m doing the lifts correctly (e.g., I often bend my back during squats without realizing it).