5/3/1 question.

[philip750]

Should i do something like 5/3/1 even if my goal is size and look.

My maxes are kinda week.. so i dont know if i should go for a split that is based on making size, or 5/3/1 that is based on strength.. any advices?

 

[the_predator]

If you diet is geared toward bulking/size then 5/3/1 should be fine. It has the big three for your primary compound exercises(which is what the program is practically based on) and plenty of great secondary exercises also. I love this program. I honestly think you could use this program for almost any goal type(bulk/cut/recomp etc.) depending on how you tweaked it. Wendler does leave some room to do that too.

 

[philip750]

If you diet is geared toward bulking/size then 5/3/1 should be fine. It has the big three for your primary compound exercises(which is what the program is practically based on) and plenty of great secondary exercises also. I love this program. I honestly think you could use this program for almost any goal type(bulk/cut/recomp etc.) depending on how you tweaked it. Wendler does leave some room to do that too.

Yes, i got my diet in check, do you think my bodyfat is to high to start bulking.. its around 13-14, but im like skinnyfat, so i wanna get bigger.


Here is diet:


------ Breakfast: -------
100 grams of oatmeal
6 egg whites
2 whole eggs
skim milk 400ml
omega-3
10g almonds
1 cup juice
888 calories - 58g Protein - 117g carbs - 15g fat.

-------- Lunch: --------
217g potatoes
150g chicken
omega-3
Broccoli
20g almonds
466 kcal - 44G protein - 38g carbs - 13G fat.

----Dinner/Preworkout: ----
170g tuna in water
120g banana
15g almonds
omega-3
66g oatmeal
636 calories - 61g protein - 72g carbs - 15g fat.

---- After training: ----
Whey protein shake 2 scoops
Apple.
200 kcal - 45G protein - 16g carbs - 2g fat.

--- Between Meals: -------
125g salmon
217g potatoes
30g almonds
omega-3
583 calories - 28g protein - 37g carbs - 30g fat.

----- Before bed: -----
100g cottage cheese
25g almonds
250 ml milk.
100g Mackerel
253 calories - 36g Protein - 2g carbs - 34g fat.

Total: around 3200 kcal - protein 235g - 322g carbs - 100g fat.

Supplements:
Opti-men (Multi)
Fish oil
100% Whey Gold Standard
Creatine.

 

[JMedic79]

a lot of what you read about hypertrophy says that 8-12 reps is best for gaining mass. 5/3/1 is really about strength training. but strength = mass proponents say otherwise. honestly a basic 4 day split type workout focusing on compounds followed by isolation exercises might be best if you don't have a good base of strength already. those 5, 3, and 1 rep max efforts could have some unbalanced risk vs reward. keep it simple. maybe use the split for 5/3/1: Squat, Bench, Military Press, Deadlift, but keep the weight lower and hit that 8-12 rep range for 3-4 working sets. eat big, lift consistently and you'll probably get the gains you're looking for. give it a couple of months to get those compound lifts up and then try 5/3/1.

bottom line up front: probably not the best choice.

 

[philip750]

This is my maxes (Sucks)

Bench Press: 187 pounds
Squat: 220 pounds
Deadlift: 242

Was thinking about go for 8 weeks with 5/3/1 also i use periodization bible that adds more excercices with higher reps to the program.

 

[philip750]

Come on guys, help me out, this is my first bulk and really wanna get the best out of it. Going to the gym tomorrow so i need a workout program that is based more over to mass then strength.

 

[philip750]

What about PHAT

 

[parsifal09]

philip


5/3/1 is a more advanced routine

i looked into it

ur lifts are still low,so u could make better and faster progress on a novice routine such as starting strength

 

[philip750]

This is what i have been using:

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines.

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps

I really like workouts line this, when i tried SS and routines based on strength i get demotivated.

 

[parsifal09]

idk bro

ur still a novice

u vcan get a lot of size just adding weights each workout


im not doing any isolation exercises until im benching over 250,squatting over 300, and dl over 400

leg extensions just hurt my knees,and ghr is better than leg curl machine

 

[dgp]

What the fuck is 5/3/1 ?

 

[philip750]

What about PHAT

Aight guys, will do 5/3/1 for 8 weeks, then go on a hypertrophy routine, but i am able to put on mass with 5/3/1 to? if im right, anyway im 16 years old, 160 pounds and 5"7 , goal is size and one day to compete in bodybuilding, how does it sound, or would it be a waste beig on a strength based routine when my goal is mass and size?

 

[parsifal09]

ur not ready for 5/3/1


u add weight every month on 5/3/1


u can add every workout

stop making things complicated

 

[philip750]

Ops, i meant stronglifts 5x5

 

[dgp]

K*I*S*S*

 

[Cork]

531 is a pretty simple program that any skill level can utilize. The OP seems to have already chosen his path, but I feel 531 would have been a fine choice. At 16 I'm also assuming he is natural. Just a personal observation, but it seems like the best natural bodybuilders are also some of the strongest.

 

[Haze.]

Right.

 

[stevenwhaley]

I'm a powerlifter so I am bias but I think we can all agree that strength builds mass so 5/3/1 will put mass on anyone , I use a hybrid method , power days split with speed training , I have a number of teenagers I train and using 5/3/1 hybrid they all can double bodyweight bench after 6-8 months of training

 

[PushAndPull]

Based off the assumption that you are young and untrained.
I think 5/3/1 is a bad program for a beginner. You shouldn't be worried about breaking PR's (personal records) since you really don't have any.
Better off being focused on consistency of diet and training. How many pull-ups and dips can you do? That's an integral part of 5/3/1 to me. No dips, no pull-ups, no 5/3/1.
I would go with a 4-day upper/lower body split or fullbody routine that's full of compound exercises.

 

[jmorrison]

I agree with PushAndPull. A basic 4 day split will do wonders at your level of training. I don't think you need to work into an advanced routine.