[quote]mr popular wrote:
[quote]mr popular wrote:
If your goal is to bodybuild, there is no reason for you to be doing Starting Strength or 5/3/1. Both of these programs are geared towards people looking to increase their powerlifts, and SS is especially guilty of sacrificing a lot of potential muscle gain simply to have big increases on the back squat.
I’m guilty of pushing SS like a pimp. Although hindsight, it is not a very good program. Depending on how long you run it, you could be left some muscular imbalances. I wondered why my shoulders hurt, yet never did any rear work. Biceps never grew from pull-ups … because they never will. I did get good at squatting :S
5/3/1 … the jury is still out for me. I’ve been doing it for two years, no complaints. I have probably bastardized it more than most though. Maybe it’s not the original program, but it works for me.
Body part split … tried and true for bodybuilding. Although, there are variations that can work.[/quote]
As a powerlifting program I’m sure 531 works great (because it is extremely simple, and customizable), but a beginner that wants to bodybuild should not be making max lift attempts or taking super-light “deload” weeks every four weeks of their training.
The actual bodybuilding version of “5/3/1” would really just be to do the first “5+” week indefinitely lol. Using a weight on the powerlifts that you can get at least 5 reps with, but always trying to set a “rep PR”, and increasing the load after several weeks of work with it (or in a beginner’s case, probably every week or even multiple times a week depending on the frequency of the routine).
Exposing the body to very heavy weights is great for strength training, and can be useful for getting past occasional stagnation in bodybuilding, but the old 3-5 sets of 5-10 reps on the power lifts, and 3x8-12 on 2-3 other exercises per muscle group, has yet to be “topped” in terms of what works best for 99% of people interested in building their bodies up. So why do I hardly EVER see traditional bodybuilding training recommended around here?
It is like if someone came onto a message board and said, I want to get good at competitive swimming, how should I train? And a bunch of people log in and say well here’s a scuba diving routine that has you doing some swimming as accessory work to the deep-water coral reef stuff… No how about you just start fucking swimming instead of getting side-tracked by a completely different sport.
Is this making sense to anyone?[/quote]
I don’t think the problem is in the BPS training, but rather the fact that it’s easier to fuck up than a cookie cutter program like SS or 531. There’s more freedom to choose your core lifts, and oftentimes newbs only choose to work their mirror muscles, leading to muscular/postural imbalance.
I have to be honest, from my personal experience, the smallest, weakest guys I’ve seen at my gyms (the ones who don’t even look like they lift weights) are doing BPS training…inevitably. The biggest guys are training with a powerlifting focus, or training for a sport like rugby or lacrosse with little to no isolation work in their training. Mind you, I do workout at a university gym. These weak kids focus all their attention on isolation work, never building a solid base. Perhaps a “lost cause” like this would be better off with a simple template that forced them to build a more balanced foundation and not ignore big muscle groups. IMO it’s easier to bring up a lagging bicep peak or thicken your traps after you’ve mastered the big lifts then the other way around.