Hi guys,
So I'm a grapple who trains around 3/4 times a week and been doing 531 two days a week for the past two years. I'm a purple belt but pretty undersized, albeit strong from my size- 5ft 5 , 63Kg.
I would like to add some size in the coming year and looking to adopt my training regime accordingly as below.
I would of course like to continue upping my weight which has happened quite well since I started the program but I would also like to be physically bigger.
Here is my current program and if you think anything needs changed or any new exercises added or detracted please let me know!
I've read a bit online about the BBB techniques in 531 but unsure if they are something I should implement?
Monday
BJJ
Tuesday
Squat 531
Pull Ups 3x10
Standing Shoulder Press 531
Turkish Get ups 4x10
Front Squat 4 x10
Wednesday
BJJ
Thursday
BJJ
Friday
Deadlift 531
Chin Ups 3x10
Bent over row 4 x10
Leg raises 4x10
Bicep curls 4x10
Saturday
Rest
Sunday
Bench 531
Tricep Pull downs 4x10
Back Extensions 4 x10
Dips 4x10
So I'm a grapple who trains around 3/4 times a week and been doing 531 two days a week for the past two years. I'm a purple belt but pretty undersized, albeit strong from my size- 5ft 5 , 63Kg.
I would like to add some size in the coming year and looking to adopt my training regime accordingly as below.
I would of course like to continue upping my weight which has happened quite well since I started the program but I would also like to be physically bigger.
Here is my current program and if you think anything needs changed or any new exercises added or detracted please let me know!
I've read a bit online about the BBB techniques in 531 but unsure if they are something I should implement?
Monday
BJJ
Tuesday
Squat 531
Pull Ups 3x10
Standing Shoulder Press 531
Turkish Get ups 4x10
Front Squat 4 x10
Wednesday
BJJ
Thursday
BJJ
Friday
Deadlift 531
Chin Ups 3x10
Bent over row 4 x10
Leg raises 4x10
Bicep curls 4x10
Saturday
Rest
Sunday
Bench 531
Tricep Pull downs 4x10
Back Extensions 4 x10
Dips 4x10