Coach Thibadeau,
I am wanting to start Jim Wendler’s 5/3/1 strength program. I am just finishing the Indigo 3g performance program and have leaned out considerably (at least from where I was). I would like to gain muscle/strength while maintaining some aspect of leanness. If I were to keep my current diet (large portion of carbs peri-workout with little to no carbs for the rest of the day) will maintain leanness while building muscle? Or would I need to add more conditioning to the 5/3/1 program? Or would I need more carbs for strength/muscle gains? Any suggestions would be thankfully accepted.
Thanks,
TW
Also, do you think that modifying some of the program to include the mtorr activating sets, like you talked about in your Micro-PA forum, could be beneficial to increasing size and strength as well? For example on Bench Press day week 1 one could do 3x5 slow eccentric on the first two sets (65% and 75%) and then do a normal 85% set. Then the following day do lower body strength work with chest pump/hypertrophy work as assistance.
Another idea would be to do the mtorr eccentric sets of about 60-70% before the 5/3/1 work sets. What are your thoughts on this modification? Would it be too much extra work to see the strength gains that 5/3/1 “promises”?
Thanks,
TW
5/3/1 is much much lower in volume in frequency. As such simply by switching to it you will create a relative caloric surplus.
Let’s say that at your current food intake, using the INDIGO program you are maintaining body weight. If you switch to 5/3/1 and keep the same food intake you will gain weight. Why? Because you are burning a lot less calories then you were… so you have more calories to be stored in the body (either as added muscle, glycogen stores or fat).
I would keep the same food intake for 3 weeks then if your weight doesn’t go up then gradually increase nutritional intake.
[quote]Tigertorey wrote:
Also, do you think that modifying some of the program to include the mtorr activating sets, like you talked about in your Micro-PA forum, could be beneficial to increasing size and strength as well? For example on Bench Press day week 1 one could do 3x5 slow eccentric on the first two sets (65% and 75%) and then do a normal 85% set. Then the following day do lower body strength work with chest pump/hypertrophy work as assistance.
Another idea would be to do the mtorr eccentric sets of about 60-70% before the 5/3/1 work sets. What are your thoughts on this modification? Would it be too much extra work to see the strength gains that 5/3/1 “promises”?
Thanks,
TW[/quote]
I never talk about possible modifications to someone else’s system. If he designed it that way, it’s for a reason.
You’re right, Jim preaches not modifying this system if you want to see the strength gains. I have a tendency to want to do programs with a lot of work load in them (which is why INDIGO strength and performance were fun for me). I will have to stay disciplined with my training and try not to get too far ahead of myself.
However, have you seen gains in strength and hypertrophy from doing strength work (with mTOR activating eccentrics) on one day then the next day doing “pump/hypertrophy” work? I saw where you were trying this out in another forum. If one were to do that sort of training would it be long term or an 8-12 week “program” to see rapid gains?
I also wanted to say that I’m glad to hear that your health has gotten better. It is very inspirational to see someone with the courage and drive to bounce back from poor health and keep training like you do.
Thanks again,
TW