Remember, these plans are not designed to improve strength or power. You don't need that much, it's more like it only matters if you don't have it. DC and 5/3/1 both mandate cardio/conditioning, so that'll be what you do on those days. Hello reddit! For the 10RM field in your spreadsheet should I just enter an estimate or test it for each exercise? awesome answer man, I don't know why this isn't at the top of the thread. If you’re looking for a program instead of coming up with your own, I found Larry Wheels’s hypertrophy program to be very effective. You definitely convinced me to rerun 531 again after few years (trying building monolith though), What should my rest periods be for 100 rep exercise selections? I feel like I'll end up getting crushed during week 3 if I try to do 5's pro with a 90% TM. This is another program I’ve detailed extensively here, but again, to sum up, I put on 4.5lbs in 6 weeks, once again working VERY hard and eating VERY big. All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Unfortunately with training, caps are inevitable if you want to be consistent, ie. There are no short cuts for this, just train longer and adjust it for your needs. I originally posted this over at r/gainit and u/ZBGBs asked me to share it over here, so many of the links inside go to r/gainit posts, but you can also find some of my reviews here in r/weightroom. It's crazy how long you can stay at same weight on given exercise and get bigger by increasing reps, sets, variations, tempo and not necessarily the weight. Have be consistent. Also keep your phone in the locker or in your car. I love superreps. Thanks man. Why do you say pyramid sets are better than straight sets? I Usually get in 4 exercises. I already do plenty of cardio / conditioning. What’s an idiot brick? Here is a view of exercise layout and selection, my mesocycle 1/week 3 program, and my mesocycle 3/week 3 program. Thanks guys! Cookies help us deliver our Services. To set the stage, I had been running abbreviated training programs (similar to Starting Strength, but mine was Pavel’s 3-5) for a LONG time, and had gotten very good at moving big weights but not terribly big. I will caveat in saying that I’ve been training for nearly 20 years, and, as such, did not set out to document each of these programs from the get-go, so I cannot provide you with before and after photos correlating to every single program (or really, for any program), but I do remember bodyweight changes during those times. I am a bot, and this action was performed automatically. I found that straight sets (with ramping warmup of course) can be easier to objectively gauge the peogression, for example when you hit 3x5, add few kilos. That program really looks solid. It'd be an undertaking to get it done. Press J to jump to the feed. This was a fantastic program for learning how to train VERY hard and become obsessive over my success in both the weight room and at the dinning table. 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). I see a lot of people recommend BBB, what do people think of Boring But Strong? By using our Services or clicking I agree, you agree to our use of cookies. This one is a killer. Hey thanks for the post. I was weighing in at about 187lbs after having dropped a good deal of fat. But I don't know, maybe it's a bad idea since most hypertrophy focused programs mix high and low volume days? What’s the level or intensity of message? Yeah, I know the last two aren’t technically “lat work” but they are movements that help to balance the shoulder girdle. I ask because only 4 of the days have movements but the wiki says it should be 5 days. Got some beautiful wildflowers planted today; bluebonnets and black eyed susans and Indian paintbrushes. Thoughts on this? Or is there more to it than that? Please help us keep discussion quality high by reporting such comments. My goal was not to gain weight, but I wasn’t restricting my diet, and basically ate off hunger. If you’re looking for a program instead of coming up with your own, I found Larry Wheels’s hypertrophy program to be very effective. I haven't run it yet, but reading through it, it's absolutely insane. Put growth on the back burner for some weeks and work on your conditioning. Constantly. Yes I will be eating to grow, and yes I know technically any program will get me bigger as long as I'm eating, but I want to know of a reputable program that will maximize hypertrophy gains. Several different spreadsheets have been created for this program, which I go into a bit below. If you’re still confused then get a personal trainer that you want to look like. See here. It should not interfere with your training results. Either method works, but I think Beefcake makes things simpler, and will be a good challenge for anyone interested. I’m going to write these from most effective to less effective, but keep in mind these are still my top picks for the goal of getting bigger. Does that mean reps? I'd definitely have to do the squat days on weekends, because they look like 2 hour workouts, but even many of the upperbody days look like a slog.