Check out “C_C’s: How do you train?” thread. I can’t remember which page, but he has some templates he’s used incorporating DC style training into 5/3/1.
I’m training for powerlifting, but he helped me set up my template. I ran it for 4 cycles and the end result was about a ~8-10lb increase in body weight and no noticeable change in waistline. Note I have been this weight before but with a slightly larger waist. Also, I wasn’t eating for size as in bulking, more like eating for maintenance with additional protein.
what do you think stimulated the muscle growth? and what assistance did u do
Just say this now.
As for stimulating muscle growth, the easy answer is both, but I would give credit mainly to the assistance work. I’m basing this on the fact that I’ve been consistently squatting/deadlifting/benching prior with a focus on strength and over the past year any muscle gain has been minimal.
Biggest gains were likely from:
Close grip bench (off a 2 board) - This limits the involvement of the shoulders which was important since I had it on the Overhead press day. Also, I did it the C_C way, using a suicide grip and keeping my hands as far away as possible so long as I could keep my elbows tucked.
Dumbbell work - I had a flat DB press on my bench day and a slight incline DB press on the Overhead press day. This was previously lacking from my program so it made a big difference in chest development.
Kroc rows - nuff said.
That’s not a full list, but those were the ones I seemed to respond to the most.
So are you saying that despite making strength gains in the squat, bench and deadlift (for lower reps I imagine), you have not made much in the way of muscle gains?
Your assistance work, maybe something along the lines of 5 sets of 10 reps with lighter weights has led to more muscle mass?
The difference between training for pure strength and training for muscle growth?