5/3/1 Variations

In the April issue, we introduced you to the 5/3/1 method by showing you how to do it with two assistance exercises. This is a great template to follow, but there are two other effective options for building muscle mass-the bodybuilder and boring but big templates.

Before we get into those, know that you do not have to limit yourself to improving on just the shoulder press, deadlift, bench press, and squat. You can, and should, rotate your lifts from time to time. Just make sure you're switching to similar movements that work the same basic muscle groups. For instance, you can apply the 5/3/1 method to these substitution lifts.

Shoulder and bench press substitutions: Incline press, rack lockout, floor press, close-grip bench press

Deadlift substitutions: Rack pull, trap-bar deadlift, deadlift standing on plates or step, snatch-grip deadlift

Squat substitutions: Box squat (using different heights), front squat

• Variation #1 The Bodybuilder Template
• Variation #2: Boring But Big