Currently trying to decide on a routine for when i comeback properly to training as i currently have a lower back injury. I have used up most of my noob gains, but i can still add weight to the bar quite fast if i train properly. In my last 2 month bulk i added about 15lbs to my 3RM bench. Stats: 6’1, 195lb, 16% BFish, 1RM roughly 175/310/250 bench/dead/squat. I feel that i need to build more of a foundation of strength before worrying about individual muscles, although I do need some volume work especially for arms as they dont seem to grow without it.
5/3/1 appeals as the progression is already laid out for you and you can get a spreadsheet to calculate it so its simple and harder to fuck things up when its written down and clear. Is the 3 month challenge or the “for bodybuilders” better for my goals? I also like a 4 day schedule so thats good. I have heard people say progress is slow on these programs, but i’m not sure if thats the program or they arent eating properly.