I started doing 5/3/1 about 3 months ago, and intend on keeping it as a regular training method. However, I'm looking for something to break it up for a 6 week stretch this summer and am thinking about GVT. Anybody have any experiences/advice they can share with me about this? Also, is this something that I should be considering?
What are you looking to achieve in terms of gains?
The 5/3/1 program is a good long-term solution for strength gains, and GVT is a great way to spark hypertrophy gains. In the past I have used a modified GVT for short periods as a 'shock principal'. The way that I broke things down was one GVT movement per day on a normal bodypart split (4-5 days/wk) and then a bit of accessory work with isolation exercises following the 'primary' exercise.
I used a 6x6 cumulative fatigue program once with minimal results. Looking back on it later, I realized that I just wasn't advanced enough to really take advantage of the increased volume. So, who knows, it may be something good try out for yourself.
Along the lines of what Off Road said, I would make sure to gradually work up to high volume programs instead of just jumping right into them. When I performed the GVT program I was already acustom to a good amount of volume (15-25 sets/workout). The 5/3/1 program is low volume which is what makes it work well for strength progression, but may not set you up for immediate success with a high intensity hypertrophy program.
One solution would be to go from 5/3/1 to 5x5 for a couple of weeks and then finish off with GVT.
The 5x5 sounds like a good idea as prep, may look into it.
Thanks for the replies.
You could always do a variation of the "Boring But Big" accessory work for your next 5/3/1 cycle and maybe reduce the number of sets but increase the reps. I think it calls for repeating the mainlift for 5x10 so maybe change that to 4x15. Something like:
Main 5/3/1 Lift
Repeat 5/3/1 lift with 60% of max for 4x15 (not sure if 60% is a good number you'd have to feel this out)
Supporting isolation movement #1 for 2x20
Supporting isolation movement #2 for 2x20
You can choose your 2 isolation movements accordingly depending on your main lift for that day. This would let you keep your 5/3/1 progression going for your strength gains on the main lift but get in some high volume work to prep you for GVT.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1
you guys think deads would be a good fit with this style of training?