another thought. i’m not really wanting to build size, just get stronger and improve my body composition. currently 51 year at 182 cm and 91 kg, the scale says 16.4 % fat.
and my idea is to use 531 for hard gainers to get stronger primarily, i think i have stalled on linear progression. a friend said my only option to get stronger is to gain weight since i stalled on linear progression and thereby my cns i almost fully adapted and i can only get stronger by increasing muscle mass which will be hard to do without gaining weight though improving body composition with constant weight should give a strength increase.
i have another opinion though and that is that muscle mass can either be sarcoplastic or myofibrillar, where myofibrillar mass is stronger than sarcoplastic per unit mass. so i thought that with time and 531 my muscle ratio would shift in favor for myofibrillar mass and thus, i could get stronger without gaining muscle mass.
is there a grain of truth in my thought or should i rethink this?
been doing gym every second day, alternating between session A to G (set x reps below)
A squat, one of 8x3 6x4, 5x5, 4x6, 3x8, 2x10 , 1x20 for a new pr in that set x rep
B squat, just a few lifts to hone technique
C front squat, one challenging set at about 70 to 75 %
D DL 12x1 somewhere at 80 to 90 %
E squat, just a few lifts to hone technique
F squat, one of 3x8, 6x4, 5x5, 4x6, 3x8, 2x10 , 1x20 for a new pr in that set x rep
G high pull, pendlay row
assecories - 2 lifts often ohp and bb row, usually some warmup and just one challenging set 10-20 reps per lift
a finisher sometimes - sled or farmers
i just finished the “program” above, because i decided to follow it for 6 months and i did. now i’m looking for a more efficient program, strength training 3 days/week instead of 3.5 days/week and maybe i can go a little harder. the goal is strength with carry over to non-grappling self defense.
been trying to pick the lowest hanging fruits so to speak
going harder on the squat has given me pain around my hip sockets and sometimes my lower back feels flaky - i do butt wink in the bottom so no atg but slightly below parallel usually works
bench doesn’t strike me as it has a lot of carry over to non-grappling self defense, i also have shoulder pain from benching.
I would consider full body full boring. It is exactly as boring as the name suggests, just so you’ve been warned. In your case, I see no reason you couldn’t sub the bench out for OHP.
I try to only recommend templates I’ve actually had success with and this is one I know has definitely worked consistently for me. I’m sure far smarter, more experienced guys will come up with plenty of others to take your fancy though.
The description of the program above states that it’s designed to add size to underweight beginners who struggle to gain size. It may well work to do what you want but my experiences with Jim’s programs is that they pretty much do what they say on the tin.
I believe @ChickenLittle is actually running this template, she may be able to weigh in.
I ran a rotating 3 day/week hardgainer program for two cycles during the leader/accumulation phase of a strongman contest prep cycle. I was weighing around 185 at the start and dropped about 5lbs, then another 5 via water cut prior to competition. I was fasting 24hrs once/week and running ostarine (a SARM) 8 weeks out.
My deadlift, bench and press improved a good bit while squat stagnated.
I had a great run, but this was a contest prep and I wouldn’t have been able to sustain it for much longer than I did.