Muscle Gain Forum

Running 5/3/1 or curious about it? Post your experience—how do you tweak it for strength or size? Let’s optimize this classic together.

I started 5/3/1 last year and stuck to the original template. Slow progress, but definitely solid. Anyone else using Joker sets?

Joker sets are but I’ve found they sometimes wear me out. I prefer first set last + some accessories for glutes and core.

Joker sets are great on good days. I’m doing the 5/3/1 Boring But Big variant now. Volume is killer but I’m growing.

@LiftWithLiam same here—doing BBB with a calorie surplus. Anyone cutting and still running 5/3/1?

I’m cutting and using 5/3/1 for women’s strength. Dialed down the accessory volume and bumped up walks post-lift.

I’m doing 5/3/1 for powerlifting prep. Just swapped bench volume for board presses. Anyone else bench-focused?

Been running 5/3/1 for strength + conditioning. I do push-ups, dips, and bodyweight stuff on off days. Keeps me athletic.

I’m on 5/3/1 with 5x5 FSL. Deadlift day is a beast. Anyone doing deficit deadlifts as accessory?

@tony_trains yep! Deficit DLs on my lighter weeks. Helps off the floor big time.