T Nation

Looking for Mass on 5/3/1


#1

I'm looking to put on about 8-10 pounds before the middle of august (that's when football starts) and I need the best assitance lifts for size. anybody have suggestions?


#2

id go with the bbb template or the trimavate template exactly how jim laid them out. hes no dummy and i would trust his opinion over most


#3

The only way this will work is if you calculate your daily calorie needs including workouts then add the amount of calories necessary to gain 8-10lbs by august. Most of the 5/3/1 assistance templates should work except the ones where you hardly do anything extra after the main lift.


#4

This may be obvious to you but the most important thing is to up your food. That's gonna have a much greater inpact on gaining size than what assistance exercises you do.


#5

Jim highly recommends GOMAD in the book for the purpose of gaining weight.

But you knew this already 'cos you've bought and read the book right..?


#6

wendler does have a 5/3/1 program for Football.Look it up at Elitefts


#7

Exercises that use the most muscle and assist your main lifts will help tremendously. Just stick to 2-3 assistance exercises per session. One for an antagonistic muscle group, one for a muscle that is directly involved with the main lift and a remedial exercise, like curls or calve raises, just to provide that little extra boost :wink:

Oh and eat peanut butter. LOTS of it.