Hypertrophy program vs 5/3/1
viren19890
Posts: 778 Member
Hello all,
What do you think?
Is one better over other?
Trying to gain size and I understand size is a side effect of caloric surplus and overload. So if I add just a tad bit more volume to 5/3/1 I should technically gain size on 5/3/1 as well right?
Im able to get in approx 10 working sets of each body part per week. Chest, legs, back and shoulders.
Should I strict strictly to hypertrophy program? What's your experience?
What do you think?
Is one better over other?
Trying to gain size and I understand size is a side effect of caloric surplus and overload. So if I add just a tad bit more volume to 5/3/1 I should technically gain size on 5/3/1 as well right?
Im able to get in approx 10 working sets of each body part per week. Chest, legs, back and shoulders.
Should I strict strictly to hypertrophy program? What's your experience?
0
Replies
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Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.5 -
I think it really depends on your main focus at this time. 5/3/1 is definitely going to improve your maximal strength, but training in this manner is automatically going to lower your capacity for overall volume.
At least from what i've read, you will experience hypertrophy as a result of maximal strength training, however, strength and muscle size are not directly correlated.
To stimulate myofibril hypertrophy you need to have muscle damage, mechanical tension, and metabolic stress. You can read more about this here.
Studies have shown that low to moderate work seems to stimulate the most muscular damage and moderate work seems to allow higher overall volume. Moderate intensity exercise relies primarily on anaerobic glycolysis and is highly anabolic; therefore causing greater metabolic stress than low intensity exercise (12+ reps) and also maximal strength training (1-5 reps). Of course exercise selection, time under tension, and muscular failure are going to contribute to mechanical tension.
So... to answer your question.... if you main goal is hypertrophy it's recommended to exercise in the hypertrophy range (6-12 reps, 3-5 sets) on a periodized and progressive program.
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Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.2 -
rainbowbow wrote: »I think it really depends on your main focus at this time. 5/3/1 is definitely going to improve your maximal strength, but training in this manner is automatically going to lower your capacity for overall volume.
At least from what i've read, you will experience hypertrophy as a result of maximal strength training, however, strength and muscle size are not directly correlated.
To stimulate myofibril hypertrophy you need to have muscle damage, mechanical tension, and metabolic stress. You can read more about this here.
Studies have shown that low to moderate work seems to stimulate the most muscular damage and moderate work seems to allow higher overall volume. Moderate intensity exercise relies primarily on anaerobic glycolysis and is highly anabolic; therefore causing greater metabolic stress than low intensity exercise (12+ reps) and also maximal strength training (1-5 reps). Of course exercise selection, time under tension, and muscular failure are going to contribute to mechanical tension.
So... to answer your question.... if you main goal is hypertrophy it's recommended to exercise in the hypertrophy range (6-12 reps, 3-5 sets) on a periodized and progressive program.
Well this escalated quickly.
Thanks Rain, appreciate it. I'mma double like them videos next time
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Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha0 -
viren19890 wrote: »Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha
Maybe you didn't eat enough.1 -
viren19890 wrote: »Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha
Honestly, given how many different styles are represented in the new book, I can't see a need for ever utilizing anything other than a peaking protocol again. Many of the templates drop the old 5/3/1 reps and amrap stuff altogether and use 5s progression, 1-3 range, 5x5/3/1, BBB got its own entire designed templates, etc.
Really, the only thing that holds all of them together as "5/3/1", is the core principles: days are based around the four main compounds (and a few include cleans and snatches), a training max, and steady progression.0 -
Genetics! the ratio of fast to slow twitch muscle fibres you are born with will determine which type of training is optimal for you.
Some slow twitch hybrid fibres can be converted into fast twitch by training but this is estinated at only 10%
0 -
Genetics! the ratio of fast to slow twitch muscle fibres you are born with will determine which type of training is optimal for you.
Some slow twitch hybrid fibres can be converted into fast twitch by training but this is estinated at only 10%
Instructions not clear. Dumbell stuck in the wall0 -
Gallowmere1984 wrote: »viren19890 wrote: »Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha
Honestly, given how many different styles are represented in the new book, I can't see a need for ever utilizing anything other than a peaking protocol again. Many of the templates drop the old 5/3/1 reps and amrap stuff altogether and use 5s progression, 1-3 range, 5x5/3/1, BBB got its own entire designed templates, etc.
Really, the only thing that holds all of them together as "5/3/1", is the core principles: days are based around the four main compounds (and a few include cleans and snatches), a training max, and steady progression.
I have the other books. Should I get this one? Does the book have new stuff?
Also, I have home gym. So exercises that I can do easily are bench, deadlifts, OhP and Squats. Basically I have a squat rack and plates. That's it lol.
I would join a gym but in winter I'd get too lazy cleaning tons of snow then driving through that sliding all over.
0 -
viren19890 wrote: »Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha
Maybe you didn't eat enough.
Lol struggle is real seeing abs disappear and I get scared and cut down calories.
Currently at 2600 and below.0 -
viren19890 wrote: »Gallowmere1984 wrote: »viren19890 wrote: »Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha
Honestly, given how many different styles are represented in the new book, I can't see a need for ever utilizing anything other than a peaking protocol again. Many of the templates drop the old 5/3/1 reps and amrap stuff altogether and use 5s progression, 1-3 range, 5x5/3/1, BBB got its own entire designed templates, etc.
Really, the only thing that holds all of them together as "5/3/1", is the core principles: days are based around the four main compounds (and a few include cleans and snatches), a training max, and steady progression.
I have the other books. Should I get this one? Does the book have new stuff?
Also, I have home gym. So exercises that I can do easily are bench, deadlifts, OhP and Squats. Basically I have a squat rack and plates. That's it lol.
I would join a gym but in winter I'd get too lazy cleaning tons of snow then driving through that sliding all over.
It's basically all of the old books, plus a HUGE amount of new stuff, and some big changes. The biggest one for me, is that the pre-programmed deload is gone. It's been replaced by something he calls 7th Week Protocol. It isn't necessarily used every 7th week (that's just the name, you use it when you need it), it has a lot of variations (deload, TM test, PR workup), and fits into the new Leader/Anchor scheme that he uses (basically, stuff is not as linear as it once was).
All in all, I'd say it is a fantastic "all-in-one" programming/training/recovery manual.1 -
Gallowmere1984 wrote: »viren19890 wrote: »Gallowmere1984 wrote: »viren19890 wrote: »Gallowmere1984 wrote: »Have you read the 531 books? There are 531 templates for hypertrophy goals.
You can get bigger on 531. Wendler is not a small guy.
To add to this, buy the new book 5/3/1 Forever. There are literally hundreds of potential variations within the templates in it. Everything from primary strength focus (Leviathan template: mostly 1-3 rep range) to stuff with a conditioning focus, to an amazing all around, three staged program called Krypteia.
As a bonus, all of them have been tested, either by him, or on the guys he coaches in his private gym. Wendler doesn't put his name behind theoretical programming.
Yes, his new book with Krypteia. Heard a lot of praise about it.
I've always been on Wendler I went from 645 total to 940 total for 3 lifts while weight went down. However, I feel like I should've been jacked lol maybe I had high expectations.
I guess I'll tweak it towards hypertrophy.
Thanks. I think I may just be bored that's why I was looking for a reason lol and the fact that I never got jacked on it. Haha
Honestly, given how many different styles are represented in the new book, I can't see a need for ever utilizing anything other than a peaking protocol again. Many of the templates drop the old 5/3/1 reps and amrap stuff altogether and use 5s progression, 1-3 range, 5x5/3/1, BBB got its own entire designed templates, etc.
Really, the only thing that holds all of them together as "5/3/1", is the core principles: days are based around the four main compounds (and a few include cleans and snatches), a training max, and steady progression.
I have the other books. Should I get this one? Does the book have new stuff?
Also, I have home gym. So exercises that I can do easily are bench, deadlifts, OhP and Squats. Basically I have a squat rack and plates. That's it lol.
I would join a gym but in winter I'd get too lazy cleaning tons of snow then driving through that sliding all over.
It's basically all of the old books, plus a HUGE amount of new stuff, and some big changes. The biggest one for me, is that the pre-programmed deload is gone. It's been replaced by something he calls 7th Week Protocol. It isn't necessarily used every 7th week (that's just the name, you use it when you need it), it has a lot of variations (deload, TM test, PR workup), and fits into the new Leader/Anchor scheme that he uses (basically, stuff is not as linear as it once was).
All in all, I'd say it is a fantastic "all-in-one" programming/training/recovery manual.
OK I'll look at it.
I always liked the week 4 d load idea because mentally it would give me a break. As in I won't get bored and it's gone lol
OK I'll look into it. Thank you again0
This discussion has been closed.
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