I’m running 531 with a 5X10 supplement added to help put on size, but it is way less “sexy” than a lot of other lifting routines.
All I want is to be big. I’m curious if I should stick with this modified 531, or find something more geared towards hypertrophy.
I have 24 weeks to put on as much lean mass as possible, naturally, and my arms are REALLY lacking
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you can have my 5-day U/L if you want, it started off about a year ago as something close to 5/3/1 BBB but has since morphed into my own thing
Send it mate
Have you considered taking two weeks off to recover?
AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHHHHHHHHH
All I've ever run is 5/3/1 BBB (aside from a few months of SS at the start) and I got pretty big, remaining fat aside. Definitely add in arm/ab/rear+lateral delt isolation though
Timestamp and full program please? I'm about to start bulking and I've been considering 531 again. I always thought just 8 sets for the main compounds per week was too little.
im seething that some nerdy israelite gets to motorboat those absolute cannons.
I too am jealous of Ben.
>24 weeks
4 weeks exercising, 1 rest week, will end the 24 weeks with the last 4 weeks for exercise. Upper lower alternating for 6 days, one rest day, per week.
35% of your calories should be from protein (4 Cals/g), 40% from carbs (4 Cals/g), 25% from fats (9 Cals/g).
Six sets per muscle group per day, for a total of 18 sets per muscle group per week. Take each set to failure, lifting heavy enough to fail on the 7th to 10th rep. Don't fricking skip warmups.
20 minutes of cardio every day even on rest weeks.
Good luck.
Any advice as to sets/reps/exercises?
My bench is 215 lbs, OHP is 145, yet my squat is 255 lbs and dead is 285 lbs.
I do not care as much about lower body because I have huge legs already from sports, but I’ve seen my abs and back really pop from high rep squats and deads
>Any advice as to sets/reps/exercises
Yes. Check the post again. 18 sets per week, and you want to lift heavy enough to reach failure on the 7th to 10th rep. That rep range will give you the best effort to improvement ratio, and good strength gains besides great hypertrophy.
As for specific exercises, focus on isolations, and whatever feels comfortable.
Programs in general are a meme. Here's a guy who did nothing but pull-ups. Yeah it shows that he didn't develop a chest using a pull-up bar but even so he achieved more aestethic physique than 99% of guys here by doing one (1) exercise instead of following some memetrophy or powersharting program. Pick a routine and exercise selection that you will stick to and that's literally it.
There are way too many variables to determine what method is best and the difference is negligible at the best. And all of it is off-set by the fact how you perform. If you perform and push yourself 100% doing routine you like, you will get better results than following some other theoretically optimal routine that you do at a idk 90% efficiency, let alone completely half-assing.
>Here's a guy who did nothing but pull-ups.
cap
>my arms are REALLY lacking
Using linear progression choosing reps withing the 6-10 rep range. Something like 4x6-8 would be good. To put on size use:
>Standard Barbell Curl
>Lying triceps extension with an EZbar (for grip) -- use full ROM with the bar behind your head at the bottom of the eccentric.
>Reverse Grip curl with an EZbar
>Wrist Curls with a barbell
Typically since these are movements with mostly smaller muscles, progress in increments of 2.5 lbs.
it's like you molded your post as a response to the name of your routine, which is 531 bbb...are you...chatgpt?
>I have 24 weeks to put on as much lean mass as possible, naturally
You have to be willing to get fat.
Even at a lean bulk pace of 0.5 lbs a week?
i'd say 12lbs of fat + muscle + water in half a year is ok but it's not maxing out your results
even just changing a few things you should automatically put on 5 lbs of water pretty quickly
Honestly it’ll probably be 17 lbs factoring in water