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OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9800 posts
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5/3/1 BBB vs GSLP Strength/Hypertrophy
As background I did about a year on GSLP doing the strength/hypertrophy template. I had some good gains, but had some constant reset points on OHP at about 135lbs even after multiple variants, etc. My squat improved a lot, but I also reset and moved to a variant as well. My bench and deads never came close to a reset.

I decided to give 5/3/1 BBB a go back in July. I just completed my 3rd cycle with one de-load after week 2. I used the same numbers I was using for GSLP to somewhat keep it comparable. I’m not sure what it is but the 5/3/1 BBB template is much more enjoyable than GSLP. The gains I’m making are way better. As an example on the 5’s week my top set on OHP is 135 which was previously my 1+AMRAP.

If you’ve been running GSLP a while and getting bored I would highly suggest 5/3/1 and the BBB template because the added volume is challenging after the low volume GSLP (outside of the homework).
This post was edited on 9/28 at 8:25 am


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15807 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
I’m doing the exact same thing. I ran GSLP for a long time. Now I’m doing 531. They both have the same principle, just executed differently.


StringedInstruments
Auburn Fan
Member since Oct 2013
11661 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

I had some good gains, but had some constant reset points on OHP at about 135lbs even after multiple variants, etc.


I've been close to making a post about this for myself.

Running GSLP and having great gains everywhere except OHP. I'm at 200 pounds on bench as working sets but can't get over the 115 hump on OHP. Honestly, even 95 pounds is a struggle on my AMRAP set after warming up and going through the first two working sets.



OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9800 posts
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re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Switching to 5/3/1 BBB helped me blow through that sticking point. I would give it a shot. Go to LINK after reading beyond 5/3/1 and then eventually forever 5/3/1. I got them from 777, but when I was banned I heard the Deep State told him to shut down.
This post was edited on 9/28 at 9:27 am


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DarthRebel
USA Fan
Member since Feb 2013
13871 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
I mentioned it here before, 531 BBB is my go to program. It is not the most exciting or quickest, but you break through plateaus.

You can change up the accessory work to add some excitement.

BBB had me back in the 1000lbs club, before I took the summer off from lifting


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9800 posts
 Online 

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
This week I’m at the 5x10@50% as I increase it 5% every cycle.

This is going to be me leaving the gym after squat day...

Image: https://i.giphy.com/media/9elwBGWrLqZQQ/giphy.gif



Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
19482 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Try doing a variant for the 5x10 or do alternate sets of the 5x10 like 10x5.

Like instead of regular squats like you did the main set, try doing front squats or leg press.

Do this when you get a plateau or bored though. You don’t want to throw in all your tricks out the gate.

As far as OHP, sounds like everyone in here doesn’t brace properly and have bad technique.


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DarthRebel
USA Fan
Member since Feb 2013
13871 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Yup, those 5x10 squat and deads day will change a man

I do not know how you set it up, but I liked to run the BBBs opposite main lifts

Squat - BBB Deads
Bench - BBB OHP
Deads - BBB Squat
OHP - BBB Bench

I was not a fan of a week in between muscle groups. It made the BBB less painful as well.


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9800 posts
 Online 

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

I was not a fan of a week in between muscle groups. It made the BBB less painful as well.


Yeah I’m just running the base set so squat progression followed by squat 5x10. I kind of like it because it just blasts my lower body all at one time. I usually do Monday OHP, Tuesday Squats, Wednesday Off, Thursday Bench, Friday Deads, Saturday and Sunday off.

I’m usually still sore until Saturday from my Tuesday squat session. I think that’s the beauty of increase your % by 5 each cycle on the 5x10’s also.


lsu777
LSU Fan
westlake
Member since Jan 2004
13902 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
If y'all are looking to get your press up, Jim recommends the boring but strong template. Essentially 10x5 instead of 5x10. He usually says you have to superset with chins and the bbs sets have to be completed within 20 mins. Personally I think the bbs template works best prioritizing one upper body and one lower. So if press is your upper body you would do the bbs sets after main press sets and again on bench day after main bench lift. You would not do bench bbs sets. Gets the frequency up. Run that for one 6 week cycle.


For many press and bench respond to much higher frequency and added volume. I had posted how to add the volume to the gslp but moving to RPT or 531 is perfect with the added volume also.

And I have pretty much everything downloaded, will wrap up organization this week. Will upload next weekend. I'll be missing some videos but will be adding just like I always did.


BooDreaux
LSU Fan
Orlandeaux
Member since Sep 2011
3197 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

lsu777


Greats news!!!


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
1594 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
I did the same as OP.

Warning 5x10 doms.. at first.. life changing event.

Currently doing FSL protocol
This post was edited on 9/30 at 11:48 am


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Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5412 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Try adding more accessory work for you OHP. I was stuck around 120 for a while, but my 1+ right now is 145. Start doing OHP with Resistance Bands, add in Pin Presses, and Z presses, and you'll see good improvements in it.


lsu777
LSU Fan
westlake
Member since Jan 2004
13902 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

Try adding more accessory work for you OHP. I was stuck around 120 for a while, but my 1+ right now is 145. Start doing OHP with Resistance Bands, add in Pin Presses, and Z presses, and you'll see good improvements in it.


Most people should do this before moving to 531 only because of the slower overall progression and submaximal lifting in 531. I love 531 but look at it as more of a later intermediate to advanced program and it's what I look for most people to move to.

But simply picking a priority when on gslp and adding volume work through plug-ins will accomplish this goal most of the time.

Either way is fine though and both work great.



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WITNESS23
LSU Fan
Courtside
Member since Feb 2010
13046 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

And I have pretty much everything downloaded, will wrap up organization this week. Will upload next weekend. I'll be missing some videos but will be adding just like I always did.


Is your drive account back up and running for us lesser beings?


FootballNostradamus
Clemson Fan
Member since Nov 2009
20509 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

If y'all are looking to get your press up, Jim recommends the boring but strong template. Essentially 10x5 instead of 5x10. He usually says you have to superset with chins and the bbs sets have to be completed within 20 mins.


Good lord, sounds brutal. Is this twice a week, and how regularly do you add weight?


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15807 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
All core lifts are once per week on the traditional template.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13902 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

our drive account back up and running for us lesser beings?


No I will be uploading to a new account this weekend. Will post when I do.

And I swear to God if you mother frickers share the link I will flip my shite.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13902 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
quote:

Good lord, sounds brutal. Is this twice a week, and how regularly do you add weight?


For basic boring but strong, it is once a week. If you run a specialization bbs template you would pick one upper body and one lower body lift to specialize and on the press and bench days you would do the upper body bbs specialization upper body exercise.

You run this for six weeks.

So it would be like this

Monday- press day
Press-531 sets
Press plus chins- bbs sets
Other accessory lifts but do it like wendler recommends

Tuesday- squat days
Squats-531 sets
Squats plus strict hanging leg raises-bbs sets

Thursday- bench day
Bench-531 sets
Press plus chins- bbs sets
Other accessory lifts but do it like wendler recommends

Friday- deadlift day
Deadlift- 531 sets
Squats plus strict hanging leg raises-bbs sets


That is the above example if you picked press and squats. Would run this for six-nine weeks(two to three 531 cycles) then you would go to one of the simple anchor templates like first set last.

As far as how to progress, couple different ways you can do it.

You can run it linear start with 40% of your Training max and add 2.5 lbs for upper body and 5lbs for lower body until you fail to get it in 20 min.


You can run it similar to the BBB challenge with 50%/60%/70% for each 3 week cycle, even going 60%/70%/80% for the really brave.

Or you can just run first set last.



FootballNostradamus
Clemson Fan
Member since Nov 2009
20509 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Geez. I gotta read up more on this stuff. I've been a pretty intermediate but committed lifter for a long time, but this year I'm really trying to smash it and break through some of my typical sticking points.

Part of that will be needing to educate myself more as outside of SL5x5 and Welder531 I'm pretty lost, and even in those I don't really know all the specifics just the main components.

Appreciate all the info!


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