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5/3/1 Triumvirate for Mass?


I'm going to start 5/3/1 as I like the progression and enjoy training with low reps for strength, however I also want mass, is the triumvirate accessory template recommended for the best mass gains?

Military Press â?? 5/3/1
Dips â?? 5 sets of 15 reps
Chin-ups â?? 5 sets of 10 reps

Deadlift â?? 5/3/1
Good Morning â?? 5 sets of 12 reps
Hanging Leg Raise â?? 5 sets of 15 reps

Bench Press - 5/3/1
Dumbbell Bench Press â?? 5 sets of 15 reps
Dumbbell Row â?? 5 sets of 10 reps

Friday Squat - 5/3/1
Leg Press â?? 5 sets of 15 reps
Leg Curl â?? 5 sets of 10 reps



It works, just have your diet in check.


Bodybuilding template...



Boring but big is another good one for just plain size. It's also good if you need to work on technique on the 4 main lifts.


"... for Mass" = eating enough food


Thanks for the replies guys.


I am a huge fan of the Boring but Big template for this exact reason. I have improved my numbers significantly in 4 cycles and I think a lot of it has to do with getting lots of reps in the 4 main lifts.




So no direct arm/side delt/rear delt/calf work whatsoever?

This is the bbing forum right?


I still don't get the "direct" argument. By the same token, the only "direct exercise in that program is the leg curl. Squat's aren't "direct" leg work, rows aren't "direct" back work, Bench isn't "direct" chest work, pressing isn't "direct" shoulder work.

Big thing in these forums is "OMG direct arm work for big arms, if you donâ??t do curls you are going to be stuck at 10" arms!!!"

I personally think the whole thing is pretty stupid. There is no such thing as a "direct" or "indirect" exercise. Just because an exercise involves multiple muscles, doesn't mean it isn't directly working them. They are contracting under a load. Period.

Now it is true that people will natural emphasize one muscle over another in an exercise, but that can go either way for any muscle and can be controlled by concentration if you really get down to it.

Like, I said, squats aren't direct leg or quad work, but no one seems to barge into threads claiming you cannot get big quads without doing "direct" quad work.

Based on the individuals leverages, technique, est. some things work and some don't. Arms are no different. Find things that work what you want worked and ditch the stuff that doesn't. There is no real difference between a "direct" and "indirect" exercise, and there is definitely no rule saying you can't succeed without choosing at least some exercises from some made up category.

And the conditioning side of 5/3/1 should probably hit calves pretty hard.


I'm currently doing 5/3/1 boring but big, seems to work better than triumvirate imo.



Thanks for the reply Mr White(Heisenberg), I'll most likely start BBB.