I’ve been going pretty hard the gym for the last 12 months and off and on for like years before that but never serious.
I’m 180 pounds and can bench 120kgs for 3 reps, deadlift 180kgs for 2 reps but only squat 130kgs for 6 reps.(25yrs old)
I’m thinking about switching to a powerlifting program like a 5/3/1. My question is, will i lose my hypertrophy doing this? Its kind of annoying because I actually look stronger than i am in regards to muscle size and definition… hence why i want to switch to a power lifting routine.
You definitely won’t lose size on 5/3/1, of all things. It’s very heavy in assistance work and rep work for strength. Fat loss, perhaps, but muscular size, no.
You could do A LOT of the same stuff you did before for assistance work. I wouldn’t kill yourself doing it, but you definitely can. 5/3/1 is for the main stuff. Other than that, you can kinda do whatever you feel like.
Can’t find what one it was, but in one of the blood and chalk articles Jim lists a bodybuilder assistance template for 5/3/1. Try to find it lol, I can’t but I know its there.
[quote]Morenergy wrote:
I’ll get around to getting the ebook, its 20 bucks and im a tad short of cash at the moment. Until then i will just start it using the template.
1 more thing. Is it ok to order the workouts with shoulders tues - shoulders, wed - legs, thurs off, fri - chest, and sat or sun back. Monday off?
Will doing standing military press fatigue my core much for squats the next day or will its be alright?[/quote]
OHP shouldn’t fatigue your core. If you have never done heavy overhead work before it might, but that will go away after a little while. So just do the OHP and squats how you said, and if your core is actually tired from OHP than just keep doing it and it will eventually get strong enough.
The way you have it scheduled you’re lifting for four days in a row - bad idea. Either go Mon, Tues, Thurs, Fri, or go Mon, Wed, Fri, Sat. Those are the best combos.
[quote]CSEagles1694 wrote:
The way you have it scheduled you’re lifting for four days in a row - bad idea. Either go Mon, Tues, Thurs, Fri, or go Mon, Wed, Fri, Sat. Those are the best combos.
CS[/quote]
im not doing them 4 days in a row… tues, wed, THURS OFF fri, sat…
[quote]Morenergy wrote:
I’ll get around to getting the ebook, its 20 bucks and im a tad short of cash at the moment. Until then i will just start it using the template.
1 more thing. Is it ok to order the workouts with shoulders tues - shoulders, wed - legs, thurs off, fri - chest, and sat or sun back. Monday off?
Will doing standing military press fatigue my core much for squats the next day or will its be alright?[/quote]
So you’re going to swap the squat and deadlift days? I can’t think of any obvious problem with that.
At 180 pounds 5/3/1 shouldn’t make you lose size, unless you fuck it up somehow (commonly caused by not doing the program as written). In fact, I’d say the opposite is much more likely. You shouldn’t need a deload if you take 90% of your maxes as instructed, but that’s up to you really.
At 180 pounds 5/3/1 shouldn’t make you lose size, unless you fuck it up somehow (commonly caused by not doing the program as written). In fact, I’d say the opposite is much more likely. You shouldn’t need a deload if you take 90% of your maxes as instructed, but that’s up to you really.[/quote]
Odd how you tell him to do the program as written and then move on to tell him not to do the program as written.
At 180 pounds 5/3/1 shouldn’t make you lose size, unless you fuck it up somehow (commonly caused by not doing the program as written). In fact, I’d say the opposite is much more likely. You shouldn’t need a deload if you take 90% of your maxes as instructed, but that’s up to you really.[/quote]
Odd how you tell him to do the program as written and then move on to tell him not to do the program as written.
[/quote]
Well… I didn’t really tell him to do or not to do anything. I said I can’t see any obvious problem with swapping squat and deadlift days; can you?
You’re right though, I did contradict myself a little.