Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Bench PressPhysiqueSplit AdviceTraining Programs

5/3/1 set-up18044

SnackIt private msg quote post Address this user
Im about to start 5/3/1 BBB with some hypertrophy work, is this an ok set-up? my main goal is size and strength, is this enough volume for size gains? is 5/3/1 an good routine if my main goal is to get big and strong?

Mandag - Upper / OHP 5/3/1
OHP: 5/3/1
Bench: 5x5-10
Barbell row: 5x5-10
Chins: 5x10
Shrugs: 3x10
Skull: 4x8-10
BB curl: 4x8-10


Tirsdag - Lower / Deadlift 5/3/1
Deadlift: 5/3/1
Squats: 5x5-10
Leg press: 5x10
Leg curl: 3x10-20
Calf raise: 3x8-10
Abs




Torsdag - Upper / Bench 5/3/1
Bench: 5/3/1
DB press: 5x5-10
Seated row: 5x5-10
Low Row: 5x10
Pulldown: 5x10
Side raise: 3x10-20
DB curl: 4x8-10


Fredag: Lower / Squat 5/3/1
Squat: 5/3/1
Stiff dead: 5x5-10
Lunges
Leg Curl: 3x10-20
Abs
Post 1 IP   flag post
SnackIt private msg quote post Address this user
Bump
Post 2 IP   flag post
SnackIt private msg quote post Address this user
Is 5/3/1 good for size gains?
Post 3 IP   flag post
Unreachable private msg quote post Address this user
Dude there is no program for secret gains, or something thats better than other.

What works is consistency and good nutrition mixed with patience.
Post 4 IP   flag post
Cross private msg quote post Address this user
Your routine is whole fucked up,stick with original template don't add stupid shit to routine
Too much exercises,on Tuesday you have deads and squats,trust me after 5x10 on squats you won't be able to do leg presses.
For mass you eat,get stronger on main lifts and you will be bigger it is easy as that
Post 5 IP   flag post
SnackIt private msg quote post Address this user
Quote:
Originally Posted by Cross
Your routine is whole fucked up,stick with original template don't add stupid shit to routine
Too much exercises,on Tuesday you have deads and squats,trust me after 5x10 on squats you won't be able to do leg presses.
For mass you eat,get stronger on main lifts and you will be bigger it is easy as that


This is one of the orginal templates
Post 6 IP   flag post
Jsn3004 private msg quote post Address this user
@SnackIt Then just follow the template, eat in a caloric surplus, and keep following the program. You will get stronger. You will get bigger. That's it.
Post 7 IP   flag post
SnackIt private msg quote post Address this user
@Jsn3004 Even if the program is more toward strength? It wont matter so much?
Post 8 IP   flag post
Cross private msg quote post Address this user
No it won't
Post 9 IP   flag post
haole private msg quote post Address this user
I'm not familiar with 531 but I would make sure your diet is on a surplus. That is a lot of volume.
Post 10 IP   flag post
Hamb0 private msg quote post Address this user
Quote:
Originally Posted by SnackIt
@Jsn3004 Even if the program is more toward strength? It wont matter so much?


The program isn't "more toward strength"
Post 11 IP   flag post
Jsn3004 private msg quote post Address this user
You said your goals are size and strength. You will gain size by being in a caloric surplus. You will gain strength by following the template and being in a caloric surplus will help as well.

Boring But Big is a well known program proven to work. Once again follow the program and eat in a caloric surplus (Don't dirty bulk, eat 300-500 calories above maintenance). Sometimes we overcomplicate things when they are really simple.
Post 12 IP   flag post
340733 12 12
destitute