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Strength/Volume Split, 531 Inspired


#1

My objective is to grow my chest and increase my bench. I have the plan in place to do 5/3/1 inspired loading protocol, but for higher volume.

Monday - Heavy bench, rear delts
Tuesday - Leg Day
Wednesday - Farmer Carry and Shoulder day
Thursday - Back Day
Friday - Volume bench, arms

I've established a format of 10/6/3 instead of 5/3/1 to use more volume, but if I was starting a 5/3/1 based on current max/training max, I'd be hitting about that much anyway.

Mondays will alternate between 6's and 3's starting at 300 and 325, adding 5 lbs each session. I'll work up to the target weight for sets of 5, then do 3 on the target weight before AMRAP. After these I'll do 3x8 at 225 for speed.

Fridays will follow 10's, adding 5 lbs until I can't get 10, then dropping to accommodate and get back up to 10+. Between warmup sets I will do 4x25 with DB incline. After the 4th warmup set I switch to face pulls until the top set is over. Next I move on to 4x10 DB incline superset with band pull aparts, then dips 4x20 superset with face pulls or chest supported rows.


#2

Wow, my head is spinning after reading that. I think you just came up with a new definition of muscle confusion or something. Sounds like one big pile of poop


#3

I don't think strength training is intended to be that complicated...


#4

Seems like you're trying to over-complicate really simple strength training method.


#5

No offense, but this seems to have almost nothing to do with 5/3/1. If you're interested in volume/strength/hypertrophy variations, pick up the Beyond book, it's overflowing with them. If it were me, I'd have a lot more confidence going with a routine/variation from someone who really knows their stuff, rather than trying to brainstorm some kind of crazy split thing.


#6

To JLD2k3, the above comments may seem immediately dismissive and harsh, but they are all right on. This plan is an overly complex mess.

Read Stan Efferding's article "You Don't Grow In the Gym". After you read it once, read it again, then once more. If you don't know who Stan is, look him up. This is a guy you want to learn from, and Jim thinks so as well.

Use your last set of the 5/3/1 sets as your "growth set" as Stan describes. Use weight that allows for good form and bar speed. Do some FSL work tailored to your goals for extra volume, then pick some small assistance work that balances everything out. Lastly, and most importantly, eat like you want to grow. It's as simple as that. Read the article, follow the program, and enjoy the simplicity.


#7

This is the best advice you're gonna get boss.

Do the big lifts, work up to heavy weight, do some backoff sets, work your recovery, keep at it for a couple years.

The program/ideas you suggested are not good.


#8

Were you asking a question or wanting feedback? Or is this just throw out a wacky, untested idea and see how the internet reacts to it?

5s pros and FSL if you want volume. Or Volume Tap if you hate yourself. Tie it with cycles of higher intensity/lower volume work and you're golden.

If you're stalling out, look at your sleep, what goes into your mouth and activities you're doing away from the bar.

Or just do your idea and see what happens - at worst you learn something