I restarting my Training from a 5 month layoff due to some hip issues. i am familiar to the 5/3/1 and i also have all the books. The goal is to get my main lifts back up but i also like a aesthetic physique. I dont like to train for more then 1 hour, but i like a lot of volume too. Im also the “every body part twice a week guy”. I like to replace my Squat to a Front Squat but Jim does not recommend that. The Question is Why?
Do you consider any specific template for my return to the gym? I like the 5s Progressions and the Monolith style, but i think i need more bodybuilding work.
THX for your advices any kind of feedback is helpful
Perhaps try Dave Tate’s periodization bible or play with the 531 bodybuilding routine until it works for you. Or, simply use 531/5’s/3’s for your main lifts and do a bunch of bb work after the heavy stuff. I think squat variation depends on goals/limitations, but if you’re a purist you could keep front squat as supplemental work after back squats or deadlift. Also, I know they get a lot of hate, but my fiance has had serious hip issues in the past and has practically cured them with hip thrusts.
template could be:
A) Mobility
B) explosive, 3x5
C) main work, 5’s pro
D) supplemental, 5’s pro or SST
E) bodybuilding assistance
It is not a bodybuilding routine. I would have failed if I had gone into it with an eye toward physical aesthetics- not because it can’t build muscle or give you size (it definitely did that), but because that’s the wrong attitude for that program. You have to eat to succeed and there isn’t a lot of room (or energy) left for butterflies or whatever.
You cannot complete it in under an hour (if you follow the guidelines). I allotted 90 minutes from walking through the weight room door to walking out of it. That did not include recovery stretching and such.
You want more volume… I don’t know how to apply that to monolith. There are days when you’re doing OH Press for 15 sets. You’re doing 100 reps of chins and curls and shrugs. That’s a lot of volume (for me).
If I had added to it - for example, done 3x15 butterflies or lateral flies or hamstring curls - I would have never been able to recover well enough to push hard the next workout. I never left the weight room thinking I could have done more.
I am now sure to not do the monolith. My hip issue was a FAI (hip impingement) so its healt but it will never be same for the rest of my life, so i CAN squat ass to grass but i cant do any more hip thrusts sadly due to the pressure on the hips, instead i replaced it with american deads.
So right now im thinking of a routine like:
A: Dynamic Stretches, Mobility and some Sotts Press (only for mobility)
B: The Main Lifts, Warm up sets + regular sets of 5s + jokers
C: 1 opposite movement (Push/pull, Quad/hip)
D: 1 Hypertrophy movement (typical BB Stuff)
E: 1 Bro movement (arms, delts, abs)
F: Static Stretches
So the accessories should be compounds, like pulldowns, Rows, The BB stuff is DB Presses, then some curls and some Cable pushdowns, maybe Face pulls. For abs i think i stick to Hanging leg raises and RKC planks.
I restarting my Training from a 5 month layoff due to some hip issues. i am familiar to the 5/3/1 and i also have all the books. The goal is to get my main lifts back up but i also like a aesthetic physique. I dont like to train for more then 1 hour, but i like a lot of volume too. Im also the “every body part twice a week guy”. I like to replace my Squat to a Front Squat but Jim does not recommend that. The Question is Why?
Do you consider any specific template for my return to the gym? I like the 5s Progressions and the Monolith style, but i think i need more bodybuilding work.
THX for your advices any kind of feedback is helpful[/quote]
I like the 5/3/1 and Bodybuilding template. It has the assistance work options that give you the workout you’re looking for.
If you want more volume on the main lifts while concomitantly getting “the main lifts back up,” consider adding in a few warm up sets on the big four, then adding either joker sets, OR you can check out the ‘First Set Last / As Many Reps As Possible’ option for an extra set on the core lifts.