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  1. #1
    Registered User lukster81's Avatar
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    What is the best program for gaining strength?

    I have been lifting consistently for just over a year, i was eating 3500 calories and I went from 118lbs - 170lbs. The past few months I have been doing 5/3/1 program which works each main lift 2 times a week. My lifts have been going up but I feel like there are better programs out there for gaining strength faster. Let me know what you think thanks!
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    Han shot first! TolerantLactose's Avatar
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    You're either asking a broad question and expecting a specific answer or you're asking a specific question without giving specific details.
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    Originally Posted by lukster81 View Post
    I have been lifting consistently for just over a year, i was eating 3500 calories and I went from 118lbs - 170lbs. The past few months I have been doing 5/3/1 program which works each main lift 2 times a week. My lifts have been going up but I feel like there are better programs out there for gaining strength faster. Let me know what you think thanks!
    As far as I'm aware most 531 templates have you do each main lift once a week. Have you read the book or just downloaded an app?
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
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    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
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    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=5
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  4. #4
    Weak and foolish OldFartTom's Avatar
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    Sounds like OP is looking at 5/3/1 for a beginner

    https://jimwendler.com/blogs/jimwend...for-a-beginner

    OP can't have read the original book. I remember Jim Wendler being pretty forthright/forceful in his opinion that he didn't understand why people say his programs progresses too slowly. He said these people rush for gains but when you ask they how they're doing they're stalled. He said it's better to gain slowly and reliably over the long haul.
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    Then other details will start to slot themselves into place.
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    Registered User rtpmarine's Avatar
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    I get the best strength gains from a 5/3/1 variant called nSuns. It was popularized on reddit back in the day. It uses very high intensity, low reps, high # of sets. I'd consider it to be a "beginner" program, but it always works for me when I go back to it a couple times each year.

    A couple downsides are that it's poorly balanced in favor of pushing movements and it usually wears down my shoulders and elbows after 10-12 weeks. But it never fails to increase my Bench, OHP, Squat, and Deadlift.

    https://liftvault.com/programs/power...-spreadsheets/
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by lukster81 View Post
    I have been lifting consistently for just over a year, i was eating 3500 calories and I went from 118lbs - 170lbs. The past few months I have been doing 5/3/1 program which works each main lift 2 times a week. My lifts have been going up but I feel like there are better programs out there for gaining strength faster. Let me know what you think thanks!
    I think there are always better programs -- right over the hill there where the grass is greener.

    But what is a better program for me might not be a better program for you. If your 5/3/1 has been working, maybe you should stick with it, until it stops working. Then something else will be better.
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