I've had great, consistent gains for the past 6 months running 5/3/1 with the Boring But Big template. I've done this with a leangains-style +20/-20 recomp. I can see my abdominal muscles for the first time in my life!
While I'm happy that I've put on so much muscle mass, even with a caloric equilibrium, I'd like to know what an assistance template would look like if one were to focus just on strength. All of Wendler's assistance examples seem to be hypertrophy based. What would "Boring but Strong" look like?
asked byNicole_Speer (101)
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on May 10, 2012
at 06:16 PM
I've always thought of 5/3/1 as a strength template, rather than a size template. I know that's primarily what it did for me, and that's how I've read him describe it (at least I thought). I did put on a small amount of muscle mass, but primarily my strength increased slowly but consistently.
Did I totally misunderstand? Did you not find more strength than size improvement? I thought I was doing boring but strong ...
And the more I think about it, the more I think about Wendler's focus on building the neural pathways to improve performance, rather than simple hypertrophy of the myocytes (building mass). I know that's a big part of my experience, but I also wasn't doing much in the way of losing fat; perhaps that makes a difference?
on May 10, 2012
at 06:58 PM
Someone correct me if I'm wrong, but my understanding is that there are only two ways to become "stronger". You either (1) become better/more efficient at the movement and, hence, are able to move a heavier weight, or (2) you add muscle mass.
If you want to get stronger without adding more muscle, I guess your assistance work should focus on dialing in your technique so that you become more efficient and can move a heavier load with the muscles you already have.