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I think it would be a great idea to do a mini prep phase on the deload week to keep the fat adaption, just some food for thought!!I think this might be a great idea. Do you guys get pretty decent size gains doing 5/3/1? Was thinking of trying the HD protocol for a month or two, how does that compare? I have been doing 5/3/1 for bodybuilding and I like the assistance work but I don't gain strength as fast as BBB. Thoughts?
Try GSLP if you wanna get some linear gains in your main lifts, great program if your experienced and taken some time off and you wanna inrease your lifts quickly or if you are new to the scene and want a good base program! I find with alllllllll of these programs the hardest part is the assistance and what compliments what!! drives me fucking crazy
Happen to have any info on GSLP. Would rotating a round of GSLP (or anything linear) with HD be a good contrast you think? Would it be too much jumping around? Sorry, I know, it depends, right?
stick to a program, thats how you get RESULTS find something you like and give it a good shot!! 8-12 weeks minimum http://www.strengthvillian.com also google it there is heaps of stuff on it, or amazon
You recommend using shockwave during the deload weeks? I might give this a try.As far as CNS fatigue goes, won't lighter sets of 10-15 on the assistance lifts allow your CNS to recover but still allow you to get achieve muscular fatigue? Do you recommend switching to Carb Night on deload weeks because of the lighter workload?
No, I meant that if you don't want to have deload weeks then try shockwave instead of 5/3/1. And yes, Carb Nite on deload weeks.Cheers!
Happen to have any info on GSLP. Would rotating a round of GSLP (or anything linear) with HD be a good contrast you think? Would it be too much jumping around? Sorry, I know, it depends, right?
I think the forum on strengthvillian.com would be your best help it has tons of information on the program itself, and if you have any experience what so ever you can tweak the program to suit your needs let me know how you go brooooo
I'm gonna check out the forums thoughout the day as I get time but it's gonna be tough to get me to let go of 531! I've been using a variation of it for almost 2 years now.
I'm gonna check out the forums thoughout the day as I get time but it's gonna be tough to get me to let go of 531! I've been using a variation of it for almost 2 years now.
alot of people who seem to stall on 5/3/1 go to greyskull, the greyskull lp thread in the forum has pages and pages of info on it, and the book, if its still on sale is quite a good read! kind reminds me of wendler
Ive never heard of this, but have started to stall. Search the forum for greyskull?
Ill do one vetter for you my friend http://strengthvillain.com/forum/viewtopic.php?f=9&t=89 here ya go I rocked this for a while but i struggle to add "plug ins" and do my own head trying to work out ehats right and wrong lol
Looks like a standard progression for the main lift of the day. I like having some freedom on the accessory stuff depending on how the day feels. This also reminds me that I need a neck harness!
I don't think anyone mentioned it, so I'll throw my two cents in. 5/3/1 is a great program and works for a variety of goals including strength and building mass. I'm a competitive raw powerlifter and like to use deload weeks to emphasize some speed work. I'll throw a couple extra sets of the main lift at the end at about 50-60% and focus on form/acceleration. Seems to help a lot.As far as the assistance volume - I personally have never run into issues with getting burned out with assistance during deload. I keep the overall volume low, but still push the weight. My assistance consists mostly of chins/pulls at various grips, kroc rows (do these if you're a powerlifter, they're awesome), close-grip bench, RDL, heavy shrugs, and good mornings - so in other words - pretty heavy assistance and no issues with stalling.I've been using 5/3/1 for 5 cycles, haven't stalled yet and actually did a week to retest actual maxes because my strength gains were huge for the first 2-3 cycles. Although, that's not that common and I might not recommend it, stick with Wendler's recommendations - I was buildling previous strength after a haitus of powerlifting from a brain injury a few years back. CW
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