Coupling 531 with bodybuilding

**juggernaut** · 07-01-2011, 08:42 AM

I love 531 by Jim Wendler. I've used it in the past with incredible results. When I was training for strongman, before I herniated my C5, I used this routine for a year. It improved my bench enormously, I have a PR of military pressing 205 for 3 reps, and my deadlift shot up to 505 within six months with a starting PR of 350. My front squat really went through the roof as well. Anyone interested in strength related sports knows the value of the 531.
I've since gotten back into bodybuilding and started cutting for a number of 4% and possibly entering a show. I have wanted to figure a way of utilizing the 531 protocol to bodybuilding routine, since most hypertrophy routines dont incorporate a way of coupling strength with hypertrophy. Don't get me wrong, there are routines out there that do it: Baby Got Back, Westside for Bodybuilders, Destroy & Flood (and Destroy & Flood Reloaded), just to name a few.
Here's Jim Wendler's answer on how to do it (found on another site):

"...stick with the main movements, but divide the assistance work with body parts, much like a standard bodybuilding program. When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.

For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery.

Here's a sample template:

Day 1: Shoulders and Biceps
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10

Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12

Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure

Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12"

**wisco** · 07-30-2011, 08:50 AM

I have a similar style of 531/BB, I do the 531for my "Big 3" and from there mix in some BB exercises with some heavy strength. In 6 months I also added about 50 to each of my 3 lifts.

**juggernaut** · 07-30-2011, 08:19 PM

Wisco, it's a great routine. By far one of my favorites.

**CigarMan** · 07-31-2011, 05:24 PM

Great Post. I like 5/3/1 a lot and made some great gains using it until I hurt my shoulder. Cant wait to get back to the program.

I would rep for the post, but my rep power is not there yet.

**juggernaut** · 08-01-2011, 08:24 AM

Thanks. Use corner presses for assistance. It's what I use with clients with problematic shoulder injuries.

**Hell** · 08-01-2011, 08:28 AM

Originally Posted by CigarMan

Great Post. I like 5/3/1 a lot and made some great gains using it until I hurt my shoulder. Cant wait to get back to the program.

Agreed, it totally help me breakthrough my plateaus until i hurt my shoulder!!

Originally Posted by juggernaut

Thanks. Use corner presses for assistance. It's what I use with clients with problematic shoulder injuries.

Good info, Ill have to try these out. Thanks!

**ovr40** · 08-02-2011, 01:12 PM

looking forward to organizing my assistance exercices with this info, also might add 1-3 "heavys" at the end of each main movement, kinda struggling with it right now.

**juggernaut** · 08-03-2011, 03:09 AM

Originally Posted by ovr40

looking forward to organizing my assistance exercices with this info, also might add 1-3 "heavys" at the end of each main movement, kinda struggling with it right now.

May I ask why? The goal is bodybuilding first, but with strength gain. Not the other was around. Just curious.

**ovr40** · 08-03-2011, 06:37 AM

at first I just wanted to raise my numbers, increase strength first.Now,I'm realizing I like more volume and I like seeing the change on myself , more-so, than on the paper. Therefore, I'm kinda caught in a holding pattern, I know one has to take the priority, but I keep thinking I can focus on strength first with the major lift, then bb with the accessory exercises.Story of my life, I want it ALL. lol

**juggernaut** · 08-03-2011, 08:41 AM

That's why Wendler made this particular template. For that reason.

**ovr40** · 08-04-2011, 06:31 AM

If I go with addittional "heavy sets" after the main lift I would be further along with the strength aspect, but that time and energy would take away from the bb aspect of my accessory exercises. The great thing that attracted me to the 531 was the possibility to arrange it with endless possibilities, but still have a structured framework to it.

**ovr40** · 08-04-2011, 08:07 AM

with the accessory sets , is the rest between sets 1-1.5 min?seems like it would make a big difference in the weight selection for the exercise.

**juggernaut** · 08-04-2011, 01:56 PM

Originally Posted by ovr40

If I go with addittional "heavy sets" after the main lift I would be further along with the strength aspect, but that time and energy would take away from the bb aspect of my accessory exercises. The great thing that attracted me to the 531 was the possibility to arrange it with endless possibilities, but still have a structured framework to it.

While this is true, you need to be leery of overtraining. Provided your diet is spot on, and your recovery is adequate, try it out. If you find overtraining symptoms more or less dominate your workouts and recovery, you'll know to back off.

As for time for recovery, I'd say for heavier compound work, 90 seconds-3 minutes is adequate, or when breathing comes back to semi-normal. With accessory, 1 to 1.5 is definitely enough.

If any isolation takes place, 60 seconds.

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