5/3/1 and Bodybuilding

[floydd247]

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

I'm currently doing SS, but I am reaching the end of linear progress. When I exaust SS I would like to work on hypertrophy a bit more.

What do you guys think about this routine? Is it appropriate for an intermediate?

Has anyone used it? What did you think of it?

Should I forget about this till I exhaust the Texas Method first?

Thanks

[JohnMariettePT]

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

I'm currently doing SS, but I am reaching the end of linear progress. When I exaust SS I would like to work on hypertrophy a bit more.

What do you guys think about this routine? Is it appropriate for an intermediate?

Has anyone used it? What did you think of it?

Should I forget about this till I exhaust the Texas Method first?

Thanks

Once my knee recovers i plan to do ss---texas method---5/3/1

But just enjoy yourself if you want o do 5/3/1 do it so you continue and enjoy yourself.

[DCSpartan]

I would try 5x5 after SS. If you do 5/3/1 actually BUY THE BOOK and do the BBB routine.

[floydd247]

I would try 5x5 after SS. If you do 5/3/1 actually BUY THE BOOK and do the BBB routine.

I will read the book. I always read the book. lol
Just waiting for it to be returned to the library. Somebody snatched it right out from underneath me. DAMN!

Why do you recommend BBB over this one? -Thanks

[JSNeves]

I will read the book. I always read the book. lol
Just waiting for it to be returned to the library. Somebody snatched it right out from underneath me. DAMN!

Why do you recommend BBB over this one? -Thanks

I would either do BBB template or the periodization bible template

The reasons for this:

#1 an upper lower split is what 531 was built on, the body part split layout is just a short after thought.

#2 greater freaquency of training body parts will suit you better at your stage

[veggie530]

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

I'm currently doing SS, but I am reaching the end of linear progress. When I exaust SS I would like to work on hypertrophy a bit more.

What do you guys think about this routine? Is it appropriate for an intermediate?

Has anyone used it? What did you think of it?

Should I forget about this till I exhaust the Texas Method first?

Thanks

I did it (or a slight variation of it) from July-October of 2012. I had worked out previously so I was atrophied -- I had the "muscle memory" of lifting, but had lost all gains... at 157 lbs I took my bench from 135 x 12 starting out (so out of shape!!) to 255 x 10, 1RM of 305 w/o a spotter and weighed about 175.

But buy the book. He has some good insight.

[floydd247]

I did it (or a slight variation of it) from July-October of 2012. I had worked out previously so I was atrophied -- I had the "muscle memory" of lifting, but had lost all gains... at 157 lbs I took my bench from 135 x 12 starting out (so out of shape!!) to 255 x 10, 1RM of 305 w/o a spotter and weighed about 175.

But buy the book. He has some good insight.

Wow! Nice gains! Good for you man.

I just read a t-nation article by Wendler explaining the BBB template. I like it! I am atleast going to do that for the 3 month challenge. Then I might concentrate more on just the core lifts. JSNerves, I do like the higher frequency with this template. Is the BBB template explained in the original book (from what I've seen it doesn't seem like it)?

I will read the book as soon as it is returned to the library. Still have some time left on SS so that should give me time to read the book.

[JSNeves]

Wow! Nice gains! Good for you man.

I just read a t-nation article by Wendler explaining the BBB template. I like it! I am atleast going to do that for the 3 month challenge. Then I might concentrate more on just the core lifts. JSNerves, I do like the higher frequency with this template. Is the BBB template explained in the original book (from what I've seen it doesn't seem like it)?

I will read the book as soon as it is returned to the library. Still have some time left on SS so that should give me time to read the book.

I would actually do the opposite of this, do standar boring but big for a few months then do the challange. Get a feel for the 531 program and push your max weights up a bit then bust your balls with the 3 month challenge

[veggie530]

Wow! Nice gains! Good for you man.

I just read a t-nation article by Wendler explaining the BBB template. I like it! I am atleast going to do that for the 3 month challenge. Then I might concentrate more on just the core lifts. JSNerves, I do like the higher frequency with this template. Is the BBB template explained in the original book (from what I've seen it doesn't seem like it)?

I will read the book as soon as it is returned to the library. Still have some time left on SS so that should give me time to read the book.

Umm... yeah I think it is. Original book? I have a digital copy of his "5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength" book. BBB is just the compound movement 5/3/1 style, then the compound movement for 5 sets x 10 reps, followed by an additional assistance exercise of some sort. An example would be OHP 5/3/1, OHP 5 X 10, Chin ups 5 x 10... or Bench press 5/3/1, Bench press 5x10 and then dumbbell rows 5x10. Stuff like that.

On the additional 5 sets -- you can use the same weights for each of the sets, you can pyramid down, you can progressively load each set... it's really up in the air. It's seriously just as it states "boring, but big."

[veggie530]

I would actually do the opposite of this, do standar boring but big for a few months then do the challange. Get a feel for the 531 program and push your max weights up a bit then bust your balls with the 3 month challenge

That's what I dig about his program so much. Your lifts do all progress -- as you can see from my sig, even after a couple/few months off my lifts all increased over the first 3 weeks (except deads, but I skipped a week). Since each cycle (including a deload week) only last 4 weeks, it's easy to do 1 or 2 to get your strength up before starting a more volume intense program.

[JSNeves]

Www.strstd.com

[floydd247]

I would actually do the opposite of this, do standar boring but big for a few months then do the challange. Get a feel for the 531 program and push your max weights up a bit then bust your balls with the 3 month challenge

What's the difference?

[floydd247]

Www.strstd.com

This is really handy. Thanks!

[veggie530]

What's the difference?

5/3/1 is very proficient (in my experience) at adding strength to your compound movements. It gives you a very good strength foundation... so you can progress forward to other programs with your strength already in a good place.

I'm not very concise today lol

[SF_Tryouts]

5/3/1 is a good program according to my lifts:

Deadlift:
Old Max: 185lbs
New Max 405

Bench:
Old 85lbs
New 200lbs

Squat:
old 135
New 255

Overhead Press
old 65lbs
New 185lbs

I only did 4 cycles of it for 3 months. I skipped 4 week and I train totally different from most people because I need results alot faster. Also edited the program to get higher results. For example I would do my deadlifts according to program and for assistance workout I used ed coan deadlift program which had me doing 80% of about 10 sets 3 reps. Same for the rest of the lifts I used another program as the assistance work.

[scullin]

Use this to tailor the main 5/3/1 and assistance template to fit your goals. http://www.blackironbeast.com/5/3/1/calculator

[bradmath1]

5/3/1 has slow progression(only add weight monthly). I'm not saying that as a negative though. I almost started it then read up on madcows intermediate, and am using it for the weekly progression, and so far so good. If your done with linear progression and looking to move to a BBing style then this would be a great transition IMO.