I am looking for a program that gives strength
and results in some size as well (being 130 pounds
5"10, i need a lot of it) yes i know
i’m skinny as hell but i am starting the gallon a day
of milk, and eating high protein and carb containing meals;
aiming for around 4000 cals a day
my lifts are: bench- 120
squat- 120
deadlift- 135
I would stick to 5/3/1 because of the amazing things i’ve heard
about the strength gains, but in Chad Waterbury’s “muscle revolution”
book it also states that ABBH (anti bodybuilding hypertrophy) is a
“size and strength” program, something i would want to do because of
my extreme skinny nature.I’ve also heard many great things about the program, so
I’m at a crossroads. Which one would you think is best for me? Thanks for any feedback.
BTW im 16 and i’ve been lifting consistently for about 4 months ( first 2 months was
pure compound b/c i could hardly do anything with an unloaded bar, next month was
three day split : chest/back, arms calves, shoulders/legs, and last month was
WS4SB which i gained some size and strength and am finishing up 2 weeks from now)
program hopping is definetly the worst thing you cn do as a beginer. i tried 6/7 programs last year when i started training, didnt get anywhere. only recntly passed 100kg bench! (thanks wendler)
Keep doing ws4sb. There is no “finishing up.” You go until your gains stop, then you tweak your program*; it’s not necessary to completely switch to a new one, and doing so can really be counter productive.
*Like rotate out exercises. Doing flat bench on ME upper? Try floor presses, or Incline Bench. Or you can change reps: instead of working up to, on your ME days, a top 5 try working up to a top 3 (or vice versa).
ok, i guess you guys are right
the only reason im stopping ws4sb is b/c
my poundage and size increases are slowing down and slowly coming to a halt
that’s why im giving it another 3 weeks
i guess i am going to start 5/3/1 as planned, but i am going to put
up a training log (It will keep me accountable) to make sure i stick to the program for
4-5 month minimum .
but if you really think i should continue ws4sb (im not completely against it)
, just give me a shout.
Anything Jim Wendler or Dave Tate prescribes is friggin awesome!!! Nothing against Waterbury, but Wendler or Tate could probably eat him as a pre-workout snack…
Not saying what you should do or what is more effective but 5/3/1 is more of a long term thing (many one month cycles), while ABBH I is 23-46 days, maybe take that into account?
The #1 concern I’d have with using it as a beginner is that you progress relatively slowly. Consider adding 10 pounds a month to the bench press instead of 5, you should be able to handle it. For Squat and Deadlift, possibly 15 a month.
Yes, I know Wendler forbids it but the program was designed for intermed/advanced trainees.
Also, if you are really drinking a gallon of milk a day, make sure to do enough work to utilize all that energy. So do lots of volume and definitely incorporate the conditioning he prescribes.
[quote]mohamedhz wrote:
So im assuming its ok to go ahead with 5/3/1 in a couple weeks?[/quote]
Stick to ws4sb and keep eating more and doing the gomad thing. You’ve got a ways to go before you stall out if you eat right (read: a lot) and get enough rest.
You’re 5’10 and 130 lbs. I just hit 160 after being at 140-145 for years.
My lifts are going up. I can do a 5x5 with 155 lbs for bench or squat, and I hit a 1x5 deadlift of 225 today. Your answer isn’t switching to an intermediate program yet. You’ve got a ways to go.
[quote]johnconkle wrote:
5/3/1 is a good program, and I’m on it.
The #1 concern I’d have with using it as a beginner is that you progress relatively slowly. Consider adding 10 pounds a month to the bench press instead of 5, you should be able to handle it. For Squat and Deadlift, possibly 15 a month.
Yes, I know Wendler forbids it but the program was designed for intermed/advanced trainees.
Also, if you are really drinking a gallon of milk a day, make sure to do enough work to utilize all that energy. So do lots of volume and definitely incorporate the conditioning he prescribes.
Throw up a link to your log when you post it.[/quote]
Ok that seems fair
And I was thinking of upping the progress numbers anyways
they were kind of small for a beginner
oh and i think i’m going to do the Big But Boring template for 5/3/1
Is that wise or should I stick to the triumvrate?
Oh, and I will put up the link the day i start it
[quote]mohamedhz wrote:
So im assuming its ok to go ahead with 5/3/1 in a couple weeks?[/quote]
Stick to ws4sb and keep eating more and doing the gomad thing. You’ve got a ways to go before you stall out if you eat right (read: a lot) and get enough rest.
You’re 5’10 and 130 lbs. I just hit 160 after being at 140-145 for years.
My lifts are going up. I can do a 5x5 with 155 lbs for bench or squat, and I hit a 1x5 deadlift of 225 today. Your answer isn’t switching to an intermediate program yet. You’ve got a ways to go. [/quote]
I don’t know, maybe your right. But I’m gonna give this program a try for around half a year and see how it goes.
I’d do the triumvirate, the BBB is really difficult for a beginner. Mostly because you’ll be using 50% of your max, which on most of your exercises will be lighter than an empty bar.
[quote]charlotte49er wrote:
I’d do the triumvirate, the BBB is really difficult for a beginner. Mostly because you’ll be using 50% of your max, which on most of your exercises will be lighter than an empty bar.[/quote]
I still think you should just stick to what you’re doing instead of jumping to an intermediate/advanced program.
You need to start eating bigger, yes you’ll gain some fat but you’ll add a bunch of muscle as you challenge your system. Once you stall, evaluate where you are. Are you not eating enough? Not resting enough?
You’re not at a point yet where you need to over complicate matters by jumping programs. If you stop seeing gains with your program then it might be time to reevaluate, but in your case I think it’s simply that you’re not eating enough.
Hey man, good luck with the 5/3/1. I’d say go with the bodyweight exercises, because that’s basic shit that carries over to everyday life. Just do as many as you can.
You could be doing a lot of other programs and they could be effective, but I honestly agree with Wendler’s philosophy: “120 pounds a year is too little progress for you? How much progress did you make last year?” His point being, probably less than 120 pounds for a given lift. Good luck, man.
[quote]johnconkle wrote:
Hey man, good luck with the 5/3/1. I’d say go with the bodyweight exercises, because that’s basic shit that carries over to everyday life. Just do as many as you can.
You could be doing a lot of other programs and they could be effective, but I honestly agree with Wendler’s philosophy: “120 pounds a year is too little progress for you? How much progress did you make last year?” His point being, probably less than 120 pounds for a given lift. Good luck, man.[/quote]
lol no it definately isn’t now that i look at it
but i just noticed that i can up the weight a bit faster than
intermediate and advanced because I’m harldy lifting any weight
at all, but 120 pounds a year is a shitload
so I guess for the first two or three cycles I’ll go up
by the poundages you said I should but then after that
I’ll stick to Wendler’s prescription
Ok guys , I have a problem
I have terrible hip mobility, and my lower back rounds when i squat
any Ideas as to how to help this so that I could start squatting
properly (i.e. hip mobility drills) ? I was thinking of maybe doing front squats or possibly
box squats
