WS4SB vs 5/3/1

[RageBlanket]

In any given scenario, but I'll take opinions in several specific situations. I'll post scenario, you respond with your opinion of best program and why. To eliminate variables, Skip is doing all diets.
Recomp, pure aesthetic
Recomp-performance
Cut-aesthetic
Cut-show prep
PL recomp-
PL CUT

Tia.

[-AJA14-]

Damn, I didn't know you were a skinny bastard.

BTW, I have never done WS, so I cant give an opinion.

[RageBlanket]

Damn, I didn't know you were a skinny bastard.

BTW, I have never done WS, so I cant give an opinion.

I'm quite skinny. Emaciated, even.

[mentalflex]

Are you asking whether WS4SB or 5/3/1 would be better for each of the above scenarios? Or would you like us to present other options as well?

Another program worth mentioning is the Big Beyond Belief (BBB) Serious Growth III program. I used this a long time ago and did well with it, but feel that if I had more experience I would have done better. Now, this training style does not fit my life, but I do like it and down the road when I accumulate as much size as I can from pure DC I would like to break up my yearly training cycles into DC and something like this.

You can find the .pdf on the open internet here: http://www.bigbeyondbelief.com/BigBe...lief-eBook.pdf

I also used WS4Sb and liked it a lot for recomp purposes and strength but did not feel it worked as well for overall size.

[RageBlanket]

Both, if you're so inclined. If you like a different program for one (or any) of the above scenarios please share it.

This is simply a curiosity thing; you see SO MANY training protocols advocated for different goals, I thought I'd get IM's opinion on some of the most common training goals.

[mentalflex]

Interesting thread....but oh man, there are so many variables that come into play here.

First, we have to look to what kind of training that person tends to respond well to, their level of training intensity, the amount of rest they require, how many years of experience, their joint health, stress levels...just so many factors.

Being very very broad here, but for recomp aethetic and athletic purposes I think that the WS4SB is good program. However, the BBB program might be better for someone with more bodybuilding oriented goals and can understand their body and how to de-load and knows how to optimize recovery.

For someone stuck in rut and wants to keep in very simple and really wants to fatigue their muscles and can handle a lot of volume, German Volume training poses a viable option.

Another good recomp aesthetic program or cutting program is a 5x5 and any number of variants of that. However, BBB can also be used for this as well.

For show prep, it all depends on how you can handle frequency and your diet. You may need to cut down on volume per training session but I think the best way to handle it is to use the training method that built your physique and make gradual changes as your competition come closer based on your recovery.

For powerlifting and strength I think that the 5/3/1 does a better job than WS4SB, even when cutting. This is said based on observations since I have only used WS4SB but not 5/3/1.

High frequency training (based off of Chad Waterbury's methods) is another good method for cutting and can be used for show prep as well. With the HFT approach you do a lot of supersets with minimal rest for your heart rate is elevated and the training sessions are fast, which can be beneficial when dieting.

I also need to add this caveat - I do think that just about any training method can be used for any purpose depending on the individual, with the exception of a program specifically tailored to a powerlifter to build up to their meet numbers. Many people wouldn't want to run a DC 2-way into a BB competition while prep dieting, however, I have still been beating my logbook. It is just a mater of manipulating your diet to your goals, optimizing your nutrition and recovery and taking ownership of your goals.

[RageBlanket]

^^^^ I can always expect comprehensive information from you, sir. Thank you for posting that.

[Adam2433]

For the bulk of my time seriously training of all the named (ie. GVT, 5x5, WSSB, etc) programs out there 2 have always stood far above the rest and I have used them predominantly...

DC
5/3/1

I feel barring a persons experience level either of these can be tailored to tackle the list you gave.

Obviously, of the two, DC is better suited for bodybuilding/hypertrophy but will still get you quite strong. Conversely, 5/3/1 while based getting you the strongest, when set up correctly can still get you some great size gains. While both programs will be most successful with an abundance of calories I have had great success with both in a caloric deficit as well. Sure at some point in a diet chances will have to be made to both... Ie. 3-way split, straight sets, reset training maxes, etc. But this should not be a problem if you are solely worried about your own situation as your diet will be covered by Skip.

I think everyone should pick their training program based on just their training goals. Then set up a nutritional strategy based on their nutritional goals. Neither has to be dependent on the other. I think that actually sounds confusing after reading it but using myself as an example...

After my accident and losing both size and strength... I am using 5/3/1 to gain back that strength and surpass previous levels. My accessory work is based on putting back on the muscle I lost. Diet wise I am eating to gain that size and using conditioning work to keep fat at bay.

I could keep training the same and still progress towards those goals if I was too fat just set my diet and cardio to reduce the adipose weight. I think that makes better sense and you probably already know this. But I see too many guys who think that if they train "West Side" and want to "powerlift" than they have to eat like a slob. Or if they are a "bodybuilder" they can only have brown rice and chicken breast 14x's a day.

Diet and training can be independent and work towards two different goals or they can compliment each other and work towards one goal.

End of rambling. Sorry.

[big ross]

I could keep training the same and still progress towards those goals if I was too fat just set my diet and cardio to reduce the adipose weight. I think that makes better sense and you probably already know this. But I see too many guys who think that if they train "West Side" and want to "powerlift" than they have to eat like a slob. Or if they are a "bodybuilder" they can only have brown rice and chicken breast 14x's a day.

Diet and training can be independent and work towards two different goals or they can compliment each other and work towards one goal.

End of rambling. Sorry.

I totally agree.