5/3/1: Who Was CNS Version. Guaranteed amazing results.

[geneswest]

And you believe this will be better for beginners than a typical 5x5? SL, ICF, etc.

I can't promise anything, but I certainly think so.. I don't see why not. You'll gain more strength and size on this IMO.

Will try after I'm done with SS

Go for it. PM for help

[AlexRyan1]

Definitely going to try this as soon as I get back from my holiday mid-august, never really liked strength routines but this looks good and will certainly give it a go

[VanillaBearB]

Going to try this when I start bulking again in September.

How would you recommend progressing for the accessory lifts? Should I just lift in the 8-10 range for each set and if I get that range in one workout, increase it in the next?

Repped

[Tb0282]

This is great. Actually pretty damn creative

[misio7700]

Looks good, probably will try when I'm back from my holiday

[Broscientist88]

Should post this in the workout section brah, this is one of the best middle grounds ive seen between strength training but decent amount of volume.

Just to clarify, you use a percentage of your training max, which is 90% of your actual max? so if my deadlift max is 100kg for 5, then the training max is 90kg, and thats what i base my percentages off when beginning?

[yodilligaf]

In. Gonna run this starting in either August or September. Will report back.

[geneswest]

Should post this in the workout section brah, this is one of the best middle grounds ive seen between strength training but decent amount of volume.

Just to clarify, you use a percentage of your training max, which is 90% of your actual max? so if my deadlift max is 100kg for 5, then the training max is 90kg, and thats what i base my percentages off when beginning?

Correct. If your bench press max is 100kg, you take 90% so your training max is 90kg. THEN you take your percentages from your training max (90kg). Then progress from there. This prevents you from stalling. So basically you take a step back for multiple steps forward.

[geneswest]

Been posted in the workout programs section. I have also updated it, had made an alternative way to run it for beginners.

If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:

DAY 1- Deadlifts

Accessory Work:
Barbell Rows (3 sets).
Pull Ups (3 sets).
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Hammer Curl (3 sets).

DAY 2- Bench Press
OHP

Accessory Work:
Incline DB Press (2 sets).
DB Lateral Raises (3 sets)
Close Grip Bench Press (2 sets).
Tricep Pushdowns (3 sets).
Face Pulls (3 sets)

DAY 3- Squats

Accessory Work:
Stiff Legged Deadlifts (3 sets).
ATG High Bar Squat (2 sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (2 sets).

This is basically a Push/Pull/Legs routine, but with 5/3/1 progression, with more frequency than original 5/3/1, and no deloads. I do not recommend this alteration for intermediates/advanced lifters as the progression may be too quick and you could stall quicker, and your OHP will suffer being after bench press.

[Broscientist88]

I think i prefer the original one, just because im so used to PPL and im sick of my OHP suffering.. I believe wendler said beginners could even run the original 5/3/1, im probably going to stick with yours until im advanced enough for the original. would be nice to dedicate a day to it. Going to hop on this in august will report back.
Also Il be doing RDL for SLDL and Barbell floor press for machine press. I workout at home and dont have a chest machine.

[geneswest]

I think i prefer the original one, just because im so used to PPL and im sick of my OHP suffering.. I believe wendler said beginners could even run the original 5/3/1, im probably going to stick with yours until im advanced enough for the original. would be nice to dedicate a day to it. Going to hop on this in august will report back.

Good luck.

[BBlifestyleFTW]

This routine sucks, trust me guys I'm an expert. Been in this business for over 10 Years. Lol at anyone who thinks this is a solid program.

[crazdave]

In.

looks good OP!

[geneswest]

This routine sucks, trust me guys I'm an expert. Been in this business for over 10 Years. Lol at anyone who thinks this is a solid program.

Age: 16

[tekno17]

You stated you ran this for 4 months. How much mass did you gain during that time??

Also would you mind posted your recommended rep schemes for isos , so many to pick from its ****ed lol

[geneswest]

You stated you ran this for 4 months. How much mass did you gain during that time??

Also would you mind posted your recommended rep schemes for isos , so many to pick from its ****ed lol

A lot. Just depends on how much you eat.
Isos do 10-12

[ItsPav]

Been posted in the workout programs section. I have also updated it, had made an alternative way to run it for beginners.

If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:

DAY 1- Deadlifts

Accessory Work:
Barbell Rows (3 sets).
Pull Ups (3 sets).
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Hammer Curl (3 sets).

DAY 2- Bench Press
OHP

Accessory Work:
Incline DB Press (2 sets).
DB Lateral Raises (3 sets)
Close Grip Bench Press (2 sets).
Tricep Pushdowns (3 sets).
Face Pulls (3 sets)

DAY 3- Squats

Accessory Work:
Stiff Legged Deadlifts (3 sets).
ATG High Bar Squat (2 sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (2 sets).

This is basically a Push/Pull/Legs routine, but with 5/3/1 progression, with more frequency than original 5/3/1, and no deloads. I do not recommend this alteration for intermediates/advanced lifters as the progression may be too quick and you could stall quicker, and your OHP will suffer being after bench press.

Would you do this on consecutive days or day on day off?

[BBlifestyleFTW]

Age: 16

Yeah but I've been doing this since i was 6. Shoulda seen me at 10, muscular af, All the 8 Year olds wanted to **** me, i smashed like 15 Bitches that year, all under 9

[BBlifestyleFTW]

How long u been training for op? U look ****in sick in thoose pics, thinking of bulking 6 More months on Lyle mcdonalds generic bulking routine, first real hypertrophy program, started this week, and I've started counting macros, ur Pics have inspired me to cut, just need more mass first


But in all seriousness op, something like dtp doing 50+ Reps is gonna yield superior strength And size gains, trust me I've been doing this for 10 Years now

[BBlifestyleFTW]

I ran it for 4 months from November to Feb, had amazing results.
Squat - 130kg to 155kg
Deadlift - 135kg to 200kg
Bench - 100kg to 115kg
OHP - 65kg to 80kg

I am running it now too. Already gained so much in the space of a few weeks.



These are recent pics



Before running it I ended my cut. So here are my end of cut pictures





I have probably gained 4kg lean mass in just over half a year.

Your avi should be the second photo of your cut, made me cum little (No homo)

[corvade]

Looks good OP. I'm not gonna make the switch right now, but perhaps in the future when my current one gets stale.

What lifts do you recommend you have before you do the program? EG, 200 lb bench, etc.

So you do Bench day, deadlift day, ohp day, leg day, bench day, deadlift day, rest. The next week you do ohp day, leg day, repeat from bench day?

[KilluaTheKid]

I'm doing big but boring. Your version sounds really good but nor for me I'm not on that big of caloric surplus to progress that fast

[Huskarl]

To press a lot you must press a lot.

This goes for all lifts. Wanna squat a lot? Then squat a **** ton

[AlexRyan1]

Been posted in the workout programs section. I have also updated it, had made an alternative way to run it for beginners.

If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:

DAY 1- Deadlifts

Accessory Work:
Barbell Rows (3 sets).
Pull Ups (3 sets).
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Hammer Curl (3 sets).

DAY 2- Bench Press
OHP

Accessory Work:
Incline DB Press (2 sets).
DB Lateral Raises (3 sets)
Close Grip Bench Press (2 sets).
Tricep Pushdowns (3 sets).
Face Pulls (3 sets)

DAY 3- Squats

Accessory Work:
Stiff Legged Deadlifts (3 sets).
ATG High Bar Squat (2 sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (2 sets).

This is basically a Push/Pull/Legs routine, but with 5/3/1 progression, with more frequency than original 5/3/1, and no deloads. I do not recommend this alteration for intermediates/advanced lifters as the progression may be too quick and you could stall quicker, and your OHP will suffer being after bench press.

do you think it would work putting it in a 3on/1off such as chest/arms - legs - shoulders/back?

[Broscientist88]

Id imagine so, I think his first version is fine though to be honest, the benefit of this over a normal 3 on 1 off is that shoulders get there own day.

[tekno17]

Id imagine so, I think his first version is fine though to be honest, the benefit of this over a normal 3 on 1 off is that shoulders get there own day.

On back shoulders, you can still smash shoulders fresh . Works well . Then again shoulders are my fastest growing part , so don't need tonnes of volume on them lol

[Broscientist88]

On back shoulders, you can still smash shoulders fresh . Works well . Then again shoulders are my fastest growing part , so don't need tonnes of volume on them lol

Yep i agree im on that sort of 3 on 1 off split atm, but i like the look of either this or the original 5/3/1 alot more.

[tekno17]

Yep i agree im on that sort of 3 on 1 off split atm, but i like the look of either this or the original 5/3/1 alot more.

Been chatting to other miscers who have done the 3 on 1 off . All have made awesome gains . Will run it , till I see some people posting results from this routine.

[xNerve]

Really like how this is set up (the beginner version you posted) and I had been considering doing a p/p/l with 5/3/1 on the compounds. Tweaked a few things and probably gonna start this today, thanks for posting geneswest

[AlacrityH]

Bump because I wanna be post #60.

And this routine has potential.