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Please critique my upcoming first blast and bulk plan.

eazy_

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nutrition: 3000 calories. 250 protein, 250 carbs, 110 fat. 4 meals per day. gain .5-1lb per week. If more cut calories, if less add calories.

training: 5/3/1. six days per week. rest on Monday. cardio 5000 steps per day

pharma: 500mg test cyp. 200 mg NPP. 16 weeks.

Stats: 47 years old. 5'11" 190lbs. training for 6 years. goal 220lbs @ 10%bf by May 2023. 345lbs 3/2020 lost the weight to run this first cycle from a good bodyfat starting point. current trt 200mg test cyp & 100 mg NPP per week.
best lifts BP 370 -- DL 560 -- OHP 205 -- SQ 470 -- ROW 315

345-211.png
 

Kaladryn

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Why 5/3/1? That is a formula for injury, not muscle mass.
 

eazy_

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Why 5/3/1? That is a formula for injury, not muscle mass.
I went from StrongLifts 5x5 to 5/3/1. Never done anything else.

I train at home and have a squat rack, flat bench, EZ curl bar, pair of 25 & 35 lb dumbells, barbell, and plates.

What program do you recommend?
 

bad rad

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Congrats on the weight loss. If you've never done a higher volume routine this might be a good time to try one since you're changing routines anyway.
 

Dugbet

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Why 5/3/1? That is a formula for injury, not muscle mass.

Although I agree, it is good to build strength and later with that strength build more muscle.

Yes, it would be a good idea to change the routine and try more sets and reps.
 

Dugbet

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I went from StrongLifts 5x5 to 5/3/1. Never done anything else.

I train at home and have a squat rack, flat bench, EZ curl bar, pair of 25 & 35 lb dumbells, barbell, and plates.

What program do you recommend?

I also train at home, it would be great if you get some resistance bands.

You can do these exercises:

Back squat
Zercher, front and belt squat
Glute bridge
Russian leg curls
Hip thrust

Bench press
Inclined and declined placing a disc under the bench
Floor press
Chest fly
Shoulder press
Front and lateral raises
Skullcracker
Closed press

Deadlift
Rack pull
Bar rows
Rear raises
EZ curl
Hammer Curls

You just need to do a little research and have imagination, the options are very wide
 

Kaladryn

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Muscle mass is built in the 8+ rep range for the most part, look at Ronnie, he did 3x10, progressive resistance, so really 2 warmup sets of 10 and one all-out set of 10 (all the heavy stuff you see in videos was just done for the shoot, and probably a mistake). Dorian trained in the 8-12 rep range (including forced reps).

Even powerlifters usually use a progressive program that only peaks for a couple weeks in the 1-3 rep range, they spend most of their time training with higher reps.

I personally would have destroyed my body if I had trained in 5 and under rep range.

To me, it all seems like ego lifting, the human body was made to do maximal anaerobic workloads over 30-45 seconds, not durations much shorter than this, which is actually less total anaerobic workload. Work is Force times Distance remember.
 

N.L....M.....

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Why 5/3/1? That is a formula for injury, not muscle mass.
It’s not the worst routine. I’ve got beyond 531 somewhere. You don’t train at the 5/3/1 max you work off a percentage and slowly work your way up on the ohp, squat, bench, and dead lift over a 3 weeks then deload on the 4th.There’s also amrap sets which can get up there in rep ranges as one progresses. Jim Wendler has a ton of variations and actually made some suited for older guys. If one follows it correctly then they won’t get injured because of the program
 

N.L....M.....

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Which 531 program are you using?
When I could do all the basic barbell movements I used to like boring but big
 

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