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This is my current 531 scheme.

I think its just right for workload right now. Threw in some RPE type training for some assistance, pauses, etc.

https://i.postimg.cc/jj642gfp/531.png

The most I ever ate was about 3500 cal for a few months and I got chunky. I don't count anymore though. I just eat. Especially now that i've gone more to the powerlifting route.

Not to mention that guys technique on incline was TERRIBLE. That torn pec was 100% avoidable and user error. Arms fully flared on the way down with that much load is a sure fire way to mess something...

You could literally do them every day of the week regardless of what muscles you worked that day.

I mean visually you've made progress. Program wise its could be a lot better. Its pretty unbalanced, everything is done on mostly the same intensity. There doesn't appear to be any sort of set...

Fair enough! 😂

Fixed that for you.

Why so little leg volume? If you want to do a 6 day program. Just do a Push Pull Legs split twice a week. Give legs there own 2 days and bump up lower body volume. Distribute extra shoulder work in...

When I started college I was 6'1" and weighed 155. By the time I was a junior-senior I was hovering around 190lb. But I also stayed pretty damn lean. I think I peaked at 14% body fat. My lift numbers...

1x frequency for all muscle groups? yuck

Best 4 day program? Depends on your goals and whether or not you stick with it.

In my 531 program currently in the last work sets when its prescribed to do 5 3 or 1 rep+ I try and hit an RPE 8-9 on those. If that ends up being over the 5 3 or 1 prescribed reps I feel pretty...

Only explanation for this would be form imo. Hows your technique? Shoulders pulled back and down, leg drive contributing to the movement, bar path, touch point, try out various grip widths? There...

As Suffolk said. Diet should be your priority right now.

Cut out majority of the carbs you've been eating (sugar and grains). Focus on meats, eggs, leafy greens and some fruits. Throw in a day of...

Why not just do Fierce 5 3 day?? With that program you'd at least be working each major muscle group more than once a week.

It literally doesnt matter its all preference. As long as number of sets across a week are adequate for the muscles in question.

I havent looked into it much, but basically volume has to be split across more days. So less exercises across each day but a bit more variety on exercises done, and intensity is very different across...

This. A full body done more than 3 times a week changes drastically. Intensity and volume has to be well understood and regulated throughout the week to do that much frequency.

I typically work in the 15-20 sets per muscle group a week. Doing a little less right now during 531 however. I think it all really depends on your work capacity and fatigue management. 15-20 sets...

How much elevation for the front foot? Just a 45lb plate, 45lb bumper plate (thicker)??

While volume is important for growth, 10 sets is pretty adequate assuming you are a beginner or going into early intermediate. But technique and form on chest movements is equally as important....