adding 20 rep squats to 5/3/1 ??

[livindagym]

about to start my 6th month of 5/3/1 .... ive seen some decent gains tho im not as impressed as i feel i should be....my legs have gotten stronger tho not much bigger..ive been doing Boring But Big.....anyways i was wondering if i can just do the 5/3/1 lifts then add the 20 rep squats maybe twice a week would that perhaps give me better gains in terms of size on my legs? or is that overkill ??

i just want bigger legs ill squat however much or whatever to get em

[PeterGibbons316]

No reason why your BBB sets can't be 20 rep sets. Give it a try for a cycle and see if it works for you. He recommends 5x10, but maybe 5x12/15/20/whatever would work better for you. Only way to find out is to try it.

[justroberson]

Here's a recent article by Wendler that might interest you OP:

http://www.t-nation.com/free_online_..._challenge&cr=

[jgreystoke]

about to start my 6th month of 5/3/1 .... ive seen some decent gains tho im not as impressed as i feel i should be....my legs have gotten stronger tho not much bigger..ive been doing Boring But Big.....anyways i was wondering if i can just do the 5/3/1 lifts then add the 20 rep squats maybe twice a week would that perhaps give me better gains in terms of size on my legs? or is that overkill ??

i just want bigger legs ill squat however much or whatever to get em

1 x 20 x 60% max.....

.....is not going to do more for hypertrophy than.....

.....5 x 10 x 50-60% max x < 1 min rest.

Just sayin'.

When I don't have the energy for the 5 x 10, I usually do 1 x 20 x at about the same weight. That should be a clue.

[mmorton]

[livindagym]

Thanks for replies guys. I read that article by wendler. He says first month do 50percent of training max. The next do 60. Then 70. What about after that ? Just slowly keep increasing??

Also if i did 20 rep squats i didnt mean just a set of 20 after 531. I meant do the actual program along with 531. Add 5 lbs to the bar each time i squat the 20 reps

[JSNeves]

How much weight have you gained in that 6 months?

[PeterGibbons316]

Thanks for replies guys. I read that article by wendler. He says first month do 50percent of training max. The next do 60. Then 70. What about after that ? Just slowly keep increasing??

Also if i did 20 rep squats i didnt mean just a set of 20 after 531. I meant do the actual program along with 531. Add 5 lbs to the bar each time i squat the 20 reps

No, you would never go higher than 70%. I doubt you would be able to anyway.

And no, 1 set of 20 rep squats isn't going to do much for you. If size is your goal do 5 sets of high reps with minimal rest between sets. That is what boring but big is.

[ktj4l]

Thanks for replies guys. I read that article by wendler. He says first month do 50percent of training max. The next do 60. Then 70. What about after that ? Just slowly keep increasing??

You would do Week 1: 50%, Week 2: 60%, Week 3: 70%, Week 4: Deload. If you got everything on Week 3, that means your weight goes up on the lifts. So the next cycle you do 50, 60 and 70% again of the new weight. This means there will be a steady increase on your 5x10 sets over time.

Also if i did 20 rep squats i didnt mean just a set of 20 after 531. I meant do the actual program along with 531. Add 5 lbs to the bar each time i squat the 20 reps

I think you will burn out too quickly doing this. Unless you're a beginner, I doubt you can even pull this off for a cycle of 5/3/1. And if you can, you shouldn't be doing 5/3/1 yet in my opinion.

[Blackout138]

maybe try incorporating front squats and sldl as accessory lifts instead of more squats.

[livindagym]

How much weight have you gained in that 6 months?

Gained 12 or 15 lbs. Been 5 months. Im doing rob faigins nhe diet now tho so ive dropped 6 or 7 lbs over past few weeks.

[jgreystoke]

Thanks for replies guys. I read that article by wendler. He says first month do 50percent of training max. The next do 60. Then 70. What about after that ? Just slowly keep increasing??

That is not the standard BBB.

That is the "Boring But Big Three Month Challenge".

Buy the e-book, and read everything that Wendler wrote in the "Blood and Chalk" series on Tnation, also everything else he wrote over there including 5 3 1 revisited and Boring But Big plus. Then you won't do anything stupid, like you seem determined to do.

If you understood 5 3 1, you'd know that you can do less important accessory work after your 5 3 1 work, SO LONG AS IT DOESN'T TAKE AWAY FROM PROGRESS IN YOUR 5 3 1 SQUAT, BENCH, DEAD, PRESS PROGRESS.

Also if i did 20 rep squats i didnt mean just a set of 20 after 531. I meant do the actual program along with 531. Add 5 lbs to the bar each time i squat the 20 reps

No fcking way.

Are you seriously telling me you are going to squat 1 x 20 three times a week, and add 5lbs a session, 15lbs a week, 60lbs a month, IN ADDITION to your 5 3 1?


You can't combine 5 3 1, Smolov Squat Program, Smolov Junior for Bench, Dan John Big 21 for Cleans and Presses, Poliquins German Volume Training 10 x 10, Twenty Rep Squat program, Rippetoe's Texas method, or any combination therof.

Do 5 3 1, which is the best of them imo. Do your 20 rep squats in lieu of 5 x 10, at the same intensity, starting around 50%, assuming you have actually ever lifted more than five reps. Otherwise you can start at 30-40% and work up. And do your 20 rep squats after your heavy 5 3 1 work, on the same day. You do it ONCE A WEEK/wave/microcycle after your squat 5 3 1, or after your dead 5 3 1.

Don't take the best program out there, 5 3 1, and fck it up.