It has me squatting 2x, deadlifting 2x, and bench pressing 3-4x per week. gives you power and hypertrophy is easy to customize for your needs and goals and i found it fun. Over a short period of time I went from training 5 days a week, one or two bodyparts per day to my current program. T his is a retrospective on doing a year of different templates from 5/3/1 Forever, Jim Wendler’s most recent tweaking to his super popular strength training program. It will at least maintain your strength levels – you're still tapping into heavy weights that will keep your body used to them. Tip: The Upper/Lower Split: Pros and Cons This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. For sure. Both 5/3/1 and Reactive Pump Hypertrophy are awesome, effective training plans, but you must decide which is best for your goals and even your personality type and belief system. Doing only one or the other won't get you far in the long run. It is a 4 day program based on linear periodization. It is directly inspired by Wendler's 5-3-1, and follows a similar design and structure. Recommended Reading: Jim Wendler Books 5/3/1 Forever by Jim Wendler. Also, the rally cry for my football players is … Here are some helpful tips for your quad training. Everything else is mostly the same except my belly is also bigger now. Subscribe to HuntFitnessTV Now!!! While I don't feel as strong as when I did 5/3/1, aesthetically, I feel I look a lot better. Hi guys. Differences in age and sex affect our growth rates and total lean mass capacity, but research shows that just about anyone can build a significant amount of muscle with resistance training. Each workout is centered around one core lift – the parallel squat, bench press, deadlift, and standing shoulder press. The new Q and A series where I dedicate an entire video to answer all of your questions! Chest Decline Smith Presses: 2 x 12 . On my current round of 531 I feel like I am making some pretty decent strength gains however size-wise, i don't feel much different. With BBB, I do 5x10 sets NOT to failure. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. progress is the goal. I feel that I have definitely improved my form. Hey OP, thanks for posting this, in the 531 books which I love Wendler talks about doing pulling work between all sets of the main lift. For those of you who have already picked up my power building program, you already know the basic principles I adhere too when designing a hypertrophy focused training program. has anyone had any success training like this. When I started lifting about 10 years ago or so, I was all about bodybuilding and trying to "get big". True story. Wendler 531 for Hypertrophy – #AskHunt. Cycle: 6 Day Split, 2 days workout, 1 day off, 2 days workout, 1 day off, restart. Note: If you missed it, be sure to read our interview with Bryan Haycock titled Mr. Hypertrophy in last week's edition of T-mag. In the first week, the pr… Generic Hypertrophy Block Spreadsheet Some of the weights will automatically populate based on the training max you input in […] You should really post your stats in a post like this. I have been doing 5/3/1, in … I think everyone is different. 5/3/1 by the Numbers. Jim Wendler 5/3/1 Coaching. Hypertrophy in strength training is both a natural and sought out characteristic of strength training. This page is intended to serve as a companion to this article, not a complete replacement for it, so please make sure to read the original in full as well as this page. Each workout is centered around one core lift – the parallel squat, bench press, deadlift, and standing shoulder press. Main posts should be about 531 or training-related topics, Memes can be posted but are subject to mod-approval, Low effort posts and comments will be removed, Simple questions in the Weekly thread only, YouTube and other media subject to mod-approval, Press J to jump to the feed. Hypertrophy Workout Routine Reddit Randal Levengood July 11, 2017 Review of candito s linear program top five progressive overload program new training frequency study 5x beats 2x body workout reddit First of all, let’s take a short overviewing look at the Wendler 531 Training System. Jim Wendler's 5/3/1 is relatively simple and made for those thinking ahead to long … Hypertrophy is the increase in the size and volume of muscle cells through a specific type of resistance training. I wanted to share a bit of my progress with you all, and possibly help some people with any sort of possible advice (though I certainly don't know much besides how my … The first thing in the thread title is 531. One day while recovering from yet another injury I just decided to throw out most of that stuff. Hypertrophy Phase – 62 Strength Phase - 65 Assistance Work – 67 3 . Basically, you complete a set of isolation exercises prior to compound exercises. I have many tricks up my sleeve to help my bodybuilding clients rapidly boost their hamstrings hypertrophy.. the method popularized by people like layne norton and the 3dmj guys. I feel that my bulking/cutting have more or less kept me going around in circles; I build up some strength, then lose it during my cut and build back to about the same strength before cutting again. It's a legitimate question, right? Best 5/3/1 program for hypertrophy I've been doing ICF for about for about 6 months and have been stalling lately. Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. but you won't know until you do it, but if whatever you've been doing for the last three years hasn't given you the aesthetic gains that you're looking for, then it's probably damn time to change it up. Monday: Chest/Shoulders. For example, leg extensions before squats. I was just trying to look like that small waisted beast that Arnold was in his prime. I'm starting Wendler 5/3/1 next week. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger. lots of extra bodybuilding assistance afterwards. Hello guys, I’m on Jim’s 5/3/1 program for 5 months now. Jim Wendler’s 531 program is designated for advanced athletes. As long as you are adding weight or sets you will overload the muscle and cause growth. I'm still deciding if I want to do the BBB template or go with one of the many hypertrophy templates I've seen online or in the book. 3-4 training sessions per week (depending on your regenerative capacity 2. Table of Contents (continued) 2 Day/Week, New Template – 70 S.S.S., Singles, Speed, Size – 71 12 Week S.S.S. Prior to starting 531 I was still squatting with a somewhat wide more power lifting style stance. I do 5x10 on 3 exercises for the main focus (back) while doing 3x8-12 for the other muscle groups (1 for chest/1 for tris/2 for shoulders) so they're still being hit twice a week. Quad Training Tips for Hypertrophy by Dr. Mike Israetel, Co-founder and Chief Sport Scientist | Mar 15, 2017. HYPERTROPHY PROGRAM 1. To disturb that balance could throw off the results you would normally be getting from the program if you're not careful. anchors and leaders) and over 50 different 5/3/1 training templates. The routine I currently follow was based on 5/3/1 BBB (5/3/1 was my previous routine) but definitely a bit more bro split: back, quads, chest, hams/glutes, and Fridays are switched up between arms or abs/glutes depending on whether if I started Monday with back or quads. Once you do this, you can determine your priorities, which determines how much time you devote to each component. If you are cutting and bulking with no net gain in strength from one cut/bulk cycle to the next, you are doing something wrong. Strong legs and “built” upper body is the focus. But that's not really fat so much as not focusing on trying to suck it in all the time (even when lifting). I can't wait to get started! The original article by Jim Wendler that details 5/3/1 for Beginners (also known as "5314B") can be found here. Surely the needs of the performance-driven athlete would be different from the guy who just wants to be bigger, stronger, and more awesome in general. I work nights and my schedule (especially on weekends) gets screwed up so I end up getting very little sleep (5-6 hours often broken up in two chunks) over the work week and then 15+ hours on the weekend. Hypertrophy is the growth of a muscle in both length and thickness (cross-sectional area). This program has really allowed me to practice my form on the main lifts and perfect it without going 90-95% of my max every other week. Conditioning - I recommend you do a mix of both hard and easy conditioning. an example routine. Although it is not written in the template, I always do some kind of pulling movement between the main sets (yes, even the squat and deadlift). How exercise order affects hypertrophy. Generally, way more easy than hard. And if you are proficient, you should look pretty good even at 15-20% body fat. I took my time, bought Rippetoe’s book, learned proper technique and how to train without injury, added slowly weight weeks after weeks. Yeah, my most recent cut I seemed to hold onto some mass, but still lost a ton of strength :( I think I need to up my protein; I have kept it the same whether bulking/cutting and only messed with carb intake. I doubt changing to a pump style routine would change much, but try it out and report back your results :), I feel that my bulking/cutting have more or less kept me going around in circles. The latest in the 5/3/1 series, 5/3/1 Forever collects all of Jim’s thinking on 5/3/1 with the latest training methods (e.g. The Truth About Sport Specific Training. I switched to OLY style just because it seemed like the wider stance was hurting my knees. Here, a trainer explains how it works. I did off and on bodybuilding programs for years, but I NEVER gained as much mass as I have with BBB. The no.1 thing that causes muscles to grow is progressive overload. Training level: advanced/professional Goal: Strength and muscle growth Frequency: 3/4 days per week 1. The weekly linear progression program follows a 3 day weightlifting routine–the weight used each week is increased in linear fashion. If so what were your thoughts? Sounds like you're taking 2 steps forward then 2 steps back. I didn't really care about the main lifts that much. In 5/3/1, you're expected to train three or four days a week. A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. Squat - atg high bar approx 305 lbs dead lift - conventional approx 360 lbs bench - 225 to 235 lbs OHP - 140, Imo, I look OK, but I don't look like a mountain :(, https://www.reddit.com/r/Fitness/comments/1wc9sx/lifting_for_strength_vs_aestheticshypertrophy/cf0nzbp. Most likely going to be transitioning to BBB on my next template, just wondering if anyone has noticed much in the way of hypertrophy … Press question mark to learn the rest of the keyboard shortcuts. Up until my most recent cut, I have for sure been going in circles. Because hypertrophy is the goal of the program, it will leave you fresher to perform the 5 sets of 10 reps and eventually allow you to do these at a higher weight. Hypertrophy during 5/3/1 I was thinking of try 5/3/1 and notices that you only do each lift once a week. Having the boring sets with lighter weight and high volume is very helpful. Recently, there's been a buzz about Bryan's new training program called Hypertrophy-Specific Training or HST. In today’s article, I’ll go more in-depth about Jim Wendler’s program, covering all details that are important to know, guys. One of those principles is the Direct / Indirect principle for designing your training … 531 BBB + Delt and Bicep Hypertrophy. According to that I am proficient. Well, I want to be strong and I feel that I am at least for my size. So I did all these hypertrophy type workouts for years. As you may or may not know, powerlifting requires you to know how to suck air into your belly and inflate it as much as possible to brace your core. Started at 135, went up to 150, cut to 115 because I was skinny fat and decided to start from a "clean" slate, went back up to 150, back to 115, this last cut, I think I stopped around 120 so that's a start I guess...a lot of it I think has to do with the length of my cuts....they go on for months and I lose a lot of strength and probably muscle mass. nSuns 531. I know it is a strength program but I still want to hear your experience of … You do not use heavy weights, but you won´t need them. Do not under any circumstances underestimate this routine! Level: Advanced. As long as you are adding weight to the bar and adding more sets over time you are growing as best you can. Probably not. Then the Wendler 531 Training System might be the exact thing you are looking for! Before I was doing 3 or 4 sets to failure with all sorts of different exercises. One training cycle lasts four weeks 4. The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). I think the most important part of it is learning the correct technique on the main lifts though. do PHAT or PHUL. If you've been working out for 3+ years consistently, you should be at the very least proficient in all lifts according to symmetricstrength.com. Table of Contents The Best Powerlifting Hypertrophy Program Isn’t Your Typical Strength RoutineWeek 1: RPE 7Week 2: RPE 8Week 3: RPE 9Week 4: RPE 10 (Functional Overreaching Phase)Frequently Asked QuestionsPowerlifting Routine for Mass: Bulking Diet Made Easy If you’re looking to put on muscle and strength the most efficient way possible using a powerlifting hypertrophy […] Whats people lookup in this blog: Hypertrophy Workout Program Reddit; Hypertrophy Workout Plan Reddit; Hypertrophy Training Program Reddit; Hypertrophy Workout Routine Reddit Has anybody tried combining SSL for upper body lifts and FSL for lower body lifts? Press question mark to learn the rest of the keyboard shortcuts. Because hypertrophy is the goal of the program, it will leave you fresher to perform the 5 sets of 10 reps and eventually allow you to do these at a higher weight. Jim Wendler is the creator and author of 5/3/1: The Simplest and Most Effective Training Method for Raw Strength and Beyond 5/3/1: Simple Training for Extraordinary Results.He is a three-time letter winner at the University of Arizona (football) and has squatted 1000 pounds in competition. A spreadsheet for this program can… Strength/Hypertrophy - Once again, not mutually exclusive. It is directly inspired by Wendler's 5-3-1, and follows a similar design and structure. Hello guys, I’m on Jim’s 5/3/1 program for 5 months now. So I have been working out consistently for about three years now. It sounds like you just want to be strong, why are you bulking and cutting? I'll switch back to PPL in the meanwhile, but will definitely come back to 531 once I satisfy my hypertrophy goals. My bodyweight has stayed about the same since moving over to a strength training program. This one is a killer. The weekly linear progression program follows a 3 day weightlifting routine–the weight used each week is increased in linear fashion. I have been trying to "body build" and have been bulking in the winter and cutting in the summer however, I always end up doing powerlifting style programs (strong lifts, ice cream fitness and currently 531 BBB). My back has gotten much bigger and defined, as i'm deadlifting so much now. Summary: There are 2 types of hypertrophy: Sarcoplasmic hypertrophy which refers to an increase in muscle size without an increase in contractile components From 2nd Edition. This winter, I learned the basics, especialy how to squat and deadlift properly. I'm looking for a hypertrophy program to switch to and 5/3/1BBB seems appealing to me but I wanted to see what you all thought about the different programs. You can run 5/3/1 BBB and do lots of extra bodybuilding assistance afterwards. If you dont care what 531 is, and you are too lazy to even read the book, and you want to make up your own routine, then the thread title should begin with "random internet teenager's workout program", not 531. I build up some strength, then lose it during my cut and build back to about the same strength before cutting again. I feel like there wouldn't be much of a difference but what do I know. So stay tuned if you want to increase your performance and strength! This winter, I learned the basics, especialy how to squat and deadlift properly. whatever progress you make is up to you. So as the weights went up, I started to injure myself more. A second strength training program which has gained huge popularity is one created by Reddit user nSuns. The problem isn't the program, it's your diet and/or how you went about structuring the bulking and cutting cycles. This video goes over a basic 4 day upper lower routine for intermediate to advanced lifters. Send a question with #AskHunt to: – Twitter @HuntFitness – Facebook @HuntFitness or Kyle Hunt – YouTube @HuntFitnessTV-Instagram @HuntFitness New training frequency study 5x beats 2x nsuns 531 program guide all you need to start versions top five progressive overload program story medicine asheville. 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 – […] As some have said, you can try to develop a kind of hybrid program that incorporates strength training and hypertrophy training, but that's something that takes a lot of experience. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. What I didn't realize was that it was no coincidence that Arnold could bench press 500 lbs, dealift 700 lbs, and squat around 600. It never really worked out in the end. I took my time, bought Rippetoe’s book, learned proper technique and how to train without injury, added slowly weight weeks after weeks. This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. Strength training is mostly for just that, strength. After you do that so many times, you start finding it pointless to walk around trying to hold a vacuum. Currently i'm on the Sheiko 4 day program. nSuns 531. This probably has more to do with why you don't feel you're getting results than anything. How long do you bulk /cut for and his do you decide when to go from one to the other? Please note that these are averages based on my experience working with lots of clients and my own training. Each training day is dedicated to one exercise:for example, one-day shoulder press, one day squat and so forth… 3. Then once you move back to a hypertrophy program you can use that knowlege and do things with less risk of injury. Interview with Matt Ogus where he describes running 531: http://www.simplyshredded.com/rising-star-natural-bodybuilder-matthew-ogus-talks-with-simplyshredded-com.html. I am a tad shy of 5'3 male, 26 currently around 150 lbs. Shoulders However, as a shorter person I guess you could say I have a napoleon complex and would like to be a bit wider. "The first thing you need to do is figure out what your goal is. So I have been working out consistently for about three years now. I have gained some size, maybe more apparent to others than myself, but I am curious if I would have made more gains if I were to focus more on a bodybuilding style routine. Generally the strength programs are designed with a specific amount of volume and exercises in mind with an appropriate amount of recovery time in between. OP, if you're looking to maintain strength numbers, you can always just add a few more accessory exercises to 5/3/1 for that bodybuilding look you want. This is important because the hamstrings are easily one of the most neglected body parts amongst intermediate and advanced bodybuilders. It should be two steps forward one step back, not constantly taking the same step over and over again. mikepleavin September 17, 2016, 6:32pm #1. I enjoy focusing on the big compound lifts and I have always done isolation work after my main lifts. The whole point of bulking and cutting is that you bulk and get stronger/bigger, you cut down to a low bodyfat and retain as much strength and muscle as you possibly can, reach a new set point and get some strength back while staying around the same bodyweight, and then gradually bulk again to add more muscle and strength so that at the end of your second bulk, you are stronger and more muscular than you were at the end of your first bulk. If Boring But Big was not enough for you, Jim Wendler has a 5/3/1, 4 day split hybrid for bodybuilders. #AskHunt Question: From @stoffeml on Twitter "What are your thoughts on Wendler 531 in terms of muscle hypertrophy?" My body responded to this very rapidly. What I really enjoy the "boring" 531 sets especially the 5x10 squats. Hypertrophy Component (the assistance lifts) Conditioning (sprinting, hill sprints, etc.) One of my mentors, the late Mel Siff, introduced me to the concept of sarcoplasmic hypertrophy years ago and there's a good deal of research supporting its presence. I think the difference in that program is simplicity and the volume. The prescribed assistance exercises are minimal, but I do add in a lot of my own stuff for biceps and what not due to my background and wanting to stay balanced overall. I also started to reach a sort of upper limit where my muscles weren't really getting bigger, and to fix that I would have probably had to either start doing drugs or eat so much food that i'd get fat. Bulking / cutting an be sort of thought as 3 steps forward, 1 step back (so to speak, numbers not important). I've just written an article about muscle hypertrophy and I thought it might be helpfull to publish a summary of it here on Reddit since there are a lot of questions about muscle growth here. Hamstrings Hypertrophy Routine #3 Notes. So the question is, realistically, would there really be much difference in terms of hypertrophy if I were to do say 6 months of 531 BBB with a little isolation work here and there vs doing more of a strict bodybuilding style program? A second strength training program which has gained huge popularity is one created by Reddit user nSuns. I bought the Beyond 5/3/1 book to read and figure out different templates. I will definitely come back to 531 but unfortunately I haven't gained much in size as I was afraid of when I looked at the volume recommended for accessories. How's it going r/fitness.Today marks about 4 months since I started an intense hypertrophy program my stepfather wrote for me. Sarcoplasmic hypertrophy, on the other hand, is an increase in non-contractile elements within a muscle (collagen, glycogen, etc.). 5/3/1 by the Numbers. I get asked how 5/3/1 can be adapted for athletes. Bury me with my name in an unmarked grave — another casualty to the vanity of history. Personally, I did the main lifts, but because I didn't really care about them I don't think I put the effort forth to learn proper technique. In 5/3/1, you're expected to train three or four days a week. It will at least maintain your strength levels – you're still tapping into heavy weights that will keep your body used to them. Well i'm no professional bodybuilder or powerlifter, but I have some experience here. I think a lot of my "gains" are being lost due to my poor sleep schedule. Generally I think it's probably best to maintain a balance between strength training and hypertrophy training. Strong legs are healthy legs. In respect to more advanced, hypertrophy based athletes - one method that has been used in bodybuilding circles is pre-exhaustion techniques. The reality of hypertrophy: 531 BBB vs a more bodybuilding style program? It is both brutally simple and effective, making it one of the most popular 5/3/1 variations. Same since moving over to a strength training is both a natural and out. Tried combining SSL for upper body lifts and FSL for lower body and. Day program sought out characteristic of strength training program inspired by Wendler 's 5-3-1, and bench pressing 3-4x week... Gained as much mass as I 'm on the big compound lifts and FSL for body! To a hypertrophy program my stepfather wrote for me workout, 1 off! # AskHunt question: from @ stoffeml on Twitter `` what are thoughts. My size adapted for athletes body parts amongst intermediate and advanced bodybuilders of a in! And cause growth bodybuilding and trying to look like that small waisted beast that Arnold was in his prime hypertrophy. 'M on the main lifts for just that, strength has anybody tried combining SSL for upper body the! My size technique on the Sheiko 4 day program diet and/or how you went about structuring the and! 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