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Hardgainer Template Question


#1

Been training with 5/3/1 for a year and a half already and wanted to try the hardgainer variation… the question is do i have to train the lifts in order (squat/bench/deads/military) or can i train them with the order of the book (military/deads/bench/squat)? Will it make any difference?
Also, would it be better this variation or fsl 5x5 with jokers? My goal is strenght and size, i kinda gain slowly so the hardgainer sounds ideal


#2

The order of the workouts shouldn’t particularly matter as long as you don’t do two lower or upper body focussed ones in a row.


#3

do the program as written. Order of the workouts does not matter. Don’t worry about jokers and 5x5 FSL. Just pick a program and run with it for a while.


#4

Have been on the hardgainers for a bit now (into my 3rd cycle in a compressed time frame) and the way I understand it is what caesium said, don’t back to back lower or upper and you should be fine, basically its a high impact day (deads, squats) “paired” with a low impact (OHP, Bench) careful though…the squats are a soul sucker when you get a few cycles in haha and i’ve gained a couple pounds and definitely some strength (haven’t been afriad of food) but have gotten some comments from folks, so there’s that.


#5

I’m actually on my third cycle of the hard gainer (Only 4 weeks long a piece) and I’m liking it a lot more than the standard 5/3/1. I just feel like I have gotten stronger faster on this style versus the standard.


#6

Actually the one question I did have though was regarding the deload week… you guys suggest keeping calories roughly constant that week as compared to previous weeks or drop slightly due to decreased work load?


#7

Personally I keep em roughly the same, you’re still working out, still trying to grow, only change I make is that instead of clumping my carbs/biggest meals around my workout, I try and spread them out a little more because I notice during the deload weeks I got very hungry, body went into overdrive for me.