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Suggestions for improving my 5/3/1 BBB routine for growing muscle?
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I am Male, almost 18 years old, ~176lbs, 6'0ft tall (80kg and 183cm)

Maxes: SymmetricStrength.com calculates that my maxes are 189lbs for bench press, 120lbs for OHP, 272lbs for Squat(probably higher than I can actually do, I'd say my real max is probably around 235-250lbs.), and 326lbs for Deadlift(definitely higher than what I can do; I tried to pull 315 today and couldn't do it, but I was successful with 295lbs.)

I started in February/March of last year cutting(started at 190lbs) and with SL, then when the summer came I switched to ICF, started bulking at a 500 calorie surplus around august when I hit about 165lbs, then I switched around November/December to the 5/3/1 that I'm doing now because results were sputtering out on ICF.

My program is 5/3/1 BBB, and I wanted to do the main lifts more frequently, and also cover some of my weaknesses, so I added 5x5 sets afterwards, and made the BBB sets variations of them. This is what my program is in full, but in words:

Bench Day- 5/3/1 Bench Press, 5x10 OHP, 5x5 Squats, Cable Rows 5x10

OHP Day- 5/3/1 OHP, 5x10 DB Bench Press, 5x5 Deadlifts, Chinups 5 sets till failure/fatigue

Squat Day- 5/3/1 Squats, 5x10 RDLs, 5x5 Bench Press, 5x10 Cable Rows

Deadlift Day- 5/3/1 Deadlifts, 5x5 Pause Squats, 5x5 OHP, 5 sets of Chinups to failure.

When I reach the end of the cycle, instead of just bumping up my training maxes by 5/10 lbs, I instead used the # of reps I got on the final AMRAP set of each lift to calculate a new 1RM, and used those numbers to set my new training maxes. I did this because I am still a bit of beginner and I know I can progress a lot faster than 5/10 pounds a month.

The first cycle I ran this I got pretty good strength results(except for OHP), my original maxes were 175lbs on bench, 115lbs on OHP, 280lbs on deadlifts, and 230lbs on squats. However I also started using creatine and a belt during this time so these numbers might be deceiving.

I'm really liking and enjoying it, but I want to make it better for hypertrophy; can I get any suggestions of what to add?

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8 years ago