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lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
I highly recommend wendlers 531 forever book.


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LSU Fan
Member since Jul 2011
7467 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Does 5/3/1 forever go into BBB and BBS? What about accessories?


lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Yes and goes into about leader and anchor templates to set up periodization with the 6 forward, 3 back model


upgrade
LSU Fan
Member since Jul 2011
7467 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
I have no idea what you’re talking about there.

Looks like I need the book.


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numptythrubbers
Member since Feb 2018
198 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Theyre basically the same program arent they?

531 just rotates through an extra couple of rep range 'variants', rather than just 5+. So its slower progress in regards to adding weight to the bar. You'll reset a lot more on greyskull though.

So in theory, GSLP can be run forever, but with a lot of resets and rotating in lifts etc, in the same way that so many people run 531 for years?

Strength and muscle gains over time should be the same as long as you progress by adding in volume, or rotating variants etc?


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15807 posts
 Online 

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Yeah they’re pretty much the same in concept. Last sets taken to failure, incremental increases in intensity and small gains over a long period of time. Both are great for beginners. I really like GSLP, but there is a point where it’s high intensity all the time. 531 has higher and lower percentages. For someone like me, who’s already putting up decent numbers, that constant high can burn me out. Eventually, I just get fatigued. I’m also eating in a deficit. Sometimes I just can’t keep going.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Not really. They are both basic progressions programs but 531, atleast if you run it like wendler says, is quite a bit more complicated.

I'll highlight main differences

Progression-
Gslp- every session in very small amounts
531- monthly progression, 5lbs for upper, 10 for lower

Overall progression is about twice as much.

Split-
Gslp- squats twice per week and upper body lifts, 3 times in two weeks. 3 day full body

531- basic 531 is 4 days with one mainlift per day. There are plenty of 3 day full body programs though.

Deloads-
Gslp- relies on life to give you a deload which it usually does.

531- deloads scheduled at either the 4th or 7th week depending on version

Loading-
531 uses a training max and sub maximal lifting. Gslp uses no training maxes. 531 is percentage based, gslp is not.

Both allow you to set a or every session.

Both are very flexible and allow you to regulate volume based on goals of the time.

Both have many variants

Both are based on doing hard work

Imo GSLP is a beginner to intermediate program, atleast the basic. Moving to a reverse pyramid rep scheme and then to rest pause allows the lifter to progress pretty much forever if he rotates the lifts.

Imo 531 is more of an intermediate to advanced program although there are certainly beginner variants as mentioned in the forever book.

I love both programs and both are what I base most programs I use or write for others.






numptythrubbers
Member since Feb 2018
198 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Just stumbled upon and re-read this.

You mentioned before about when someone should move from 2x5+ to RPT, and then onto rest pause, but I can't remember what you recommended for this process..

I.e. how many resets at 3x5+ before moving to RPT? Or are there specific strength goals to hit?


lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
So i recommend the following

Hit a plateau on a lift

Deload as recommended, set pr on the way back up

When you plateau again you have a choice, deload and repeat or switch to a variant. If you choose to deload once you plateau again, you must switch to a variant. So either after the 2nd or 3rd stall you switch to a variant. I prefer after the 2nd stall you switch if you aren't overly concerned with the numbers i.e. a competing powerlifter.

Repeat the process for the variant. After two stalls, go back to he main lift or switch to another variant. This will depend on where you are in your lifting career but in general, running a 2nd variant is recommended

Repeat for the new variant. Stall again, switch back to the main lift. Once you stall and deload once we look at going to RPT.

So it would look something like this using the press as an example

Press-
Week1-8 increase the weight and set prs. Let assume on week 9 you only get 4 reps with 150. Second time in week 9 you only get 4 reps again at 150 so we deload.

This time after 6 weeks you get to 162.5 and stall at 4 reps again both on Monday and Friday.

We deload and repeat and although you set rep records on the way up, you stall again at 162.5 for 4.

So we switch to the variant and repeat the whole process. Let's say z press.

We stall twice at 135 for 3. We deload and repeat this time getting to 140 before we stall. We deload and repeat and again get stuck but at 142.5 so we go ahead and switch to push press.

We repeat and we get the 185 for 4 after 10 weeks. We deload and set rep records but again stall at 185. At this point we switch back to the main lift.

We run until we stall let's say, 170 for 4. At this point instead of deloading like normal we switch this lift and this lift only to the rot system. We run the 4-6, 6-8,8-12 rep scheme using the dependent model as found in martin berkham's rpt guide. We set rep records. When we stall again, we switch to a variant and repeat using the same scheme.

After two variants we go back to the main lift. After a stall this time we move to rest pause training. We then repeat the whole process over again.

Now this is a simplified approach and many times instead of switching from rpt to rest pause, we would add volume as a supplement lift similar to bbs or BBB from 531.

Let's say you stall on rpt in the above step of things. Instead of switching to a variant, you hold serve and keep trying to increase the lifts for the first two sets, but after the 2 sets we go to 60% of our one rep max and we do 10 sets of 5 of the press supersetted with chins. You would drop the third rpt sets in favor of the bbs scheme. You would increase the bbs sets the same way you would traditional gslp scheme using the 2.5/5 lbs increases for upper/lower lifts.

Once you do this for 8-12 weeks you drop that and after a week off, go back to he traditional rpt sets.

Essentially doing what wendler describes as leader and anchor templates. More traditionally known as hypertrophy and intensity phases.

Your using supplemental lifts at high volume on the first phase with lower overall intensity and then using lower volume high intensity in the second phase to help you "realize" the new found growth in the form of strength.

Sorry this is long, but easiest way for me to explain. It's just basic periodization.




numptythrubbers
Member since Feb 2018
198 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
That was a great write up, thank you.


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numptythrubbers
Member since Feb 2018
198 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
How would this work in relation the deadlift, where in GSLP you are only recommended 1 work set, as opposed to other lifts that are 3 sets etc?


lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
A little different.

When you can no longer do 5 on a set, reset and set rep records. When you stall again, keep adding weight trying to get 3+. When you fail at that, switch to a variant. Preferably rack pulls or deficit deads.

Repeat

Once you stall a second time, you can switch to the other variant and repeat. Once you stall for the second time, move back to deads and repeat.

After you stall again on deads this time, I would move to an rpt style. And repeat the whole thing over again.


numptythrubbers
Member since Feb 2018
198 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
'Rpt style' on deads being 2-3 sets instead? Thanks


lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Yea at at that point, better to switch to

Set of 2-4, set of 4-6 and a set of 6-8 dependent rpt like martin describes.


numptythrubbers
Member since Feb 2018
198 posts

re: 5/3/1 BBB vs GSLP Strength/Hypertrophy
Ah I see, thank you


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