I’m seeing a lot of guys doing a 5/3/1 lifting in post & pre season - can’t say I’ve ever used this before, tended to stick to the old school of 4 x 8 and 3 x 5 when going heavy.
Have you seen mass gains doing 5/3/1? or is it purely just strength?
Do those lifting 4 days a week add cardio into thier workouts or doing it on another day?
** Currently nursing a groin injury which has set me back a week working legs, rehabing with foam rollers and stretching **[/quote]
I have seen mass gains, even though I haven’t been specifically eating to gain weight. This is because my conditioning is a weak point.
I’ve actually tweaked my training since that post. And now I lift and condition on the same day, 4 days a week.
The reason I use 5/3/1 is because of the built in progression. There’s no guess work of when to increase weight. I also enjoy the flexibility of it, which is why I think a lot of ruggers are using it, since you can easily go from off season to inseason and back.[/quote]
As its now June and I’m one for finishing a program before I start something new - I’m going to work at 5/3/1 for the next couple of months heading into the season (Sept) we’ve just started our pre-season conditioning (actually tonight) Lots of running, and speed work, I should know I’ve been intrusted to run the sessions.
I’m still stuck on 91kgs - really wanna be pushing 95+ and seem to be stuck on 90-91 for the past two months any further advice guys?
Eat more. Making a couple high calorie shakes a day has helped me, also eating an extra meal at the end of the day, or a few extra snacks a day.