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"
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"
