I have been on the 5/3/1 for 7 months now. Here is my current log;
It is a 3 day a week workout, but all main lifts like Bench, Squat, Deadlift, Military Press are only once a week. That does not seem like enough for me ? By the time I am doing bench press again, it has been 7 days, is that too much rest for each body part, giving too much time off, and stumping growth ? For me it seems to be, if that makes sense.
Now after doing the 5/3/1 program for 7 months, for sure my lifts have gone up on my max. I am lifting much heavier weight for me, than before I started the 5/3/1. But when I look in the mirror now that Summer is coming, I honestly don't look like I should after putting in all this time. I am thicker for sure, but still skinny arms, and shoulders not rounded like a body builders should be. I am 5'11 190lbs. And have packed a slight little belly, been slacking on cardio, and taking 4 scoops of protein at least every day.
I got back into weight lifting like 2 -1/2 yrs ago, and the one program that really bulked me up and showed off good definition was a program called "The Omega Project" It was basically progressive sets of 1x20...1x12...1x10..1x7...then Dropped set to fail...Each set was heavier weight, and only 30sec rest between sets. And it was a 4 day per week workout.
I stopped doing that one a good year and a half ago, they wanted to be paid to keep on it . I am happy buying products from At Large for this forum, but won't pay $400 every few months to stay in a program like Omega wants.