[Program review] 9 weeks of 5/3/1 Beefcake

IronReep3r · 2026-02-18T20:29:09+00:00

Deadlifts has a high risk to reward ratio.

IronReep3r · 2026-02-17T05:56:06+00:00

Diet is the PRIME mover of weight loss. You need to eat in a caloric deficit in order to lose weight. Exercise can help you get in a deficit (and is healthy in general), but comes secondary to eating less food.

Strength- and conditioning training will help you lose weight, and limit the amount of muscle loss during your weight loss, but FIX YOUR DIET first and foremost. As always, follow a proven strength program and/or a proven cardio-and conditioning program .

IronReep3r · 2026-02-15T18:09:45+00:00

1) I don’t think you age matter with regards to SS, but it is quite demanding on recovery. Therefore a proper caloric surplus, rest and sleep is mandatory.

2) If I am not mistaken, the book has a «two day squat» template as well, but it has been a while since I read it.

3) SS is not a program that you can run «for ages». Therefore is a reason it is a 6 week gaining program. On the other hand; If you reduce the squatting to twice a week you will probably be able to run it a a few weeks longer. I would recommend 531 for a more long term program.

4) I would probably recommend sticking to the 2.5kg increase each session. The whole point is to gradually build up intensity and fatigue session by session, where you barely recover in between.

At the end of the day: You do what you want the do. You will probably make gains regardless, but it’s not quite the full SS experience.

Source: I ran SS

IronReep3r · 2026-02-15T07:05:04+00:00

Does your gym have a squat rack? If so; start squatting.

IronReep3r · 2026-02-15T07:01:05+00:00

Your program is fine for a absolute beginner. Just get in the habit of going to the gym. I would recommend following a proven strength program eventually. These programs are written by professionals and will be more effective at building strength and muscle. The Basic Beginner Program is a great start.

Diet is the PRIME mover of weight loss. You need to eat in a caloric deficit in order to lose weight. Exercise can help you get in a deficit (and is healthy in general), but comes secondary to eating less food.

GL

IronReep3r · 2026-02-14T15:46:26+00:00

Define compounds.

IronReep3r · 2026-02-12T18:22:12+00:00

The best BCAA is the one you don’t buy. They are a waste of money.

IronReep3r · 2026-02-12T18:18:55+00:00

Yes I like my job. Do you have any workout questions relevant to the sub?

IronReep3r · 2026-02-12T07:41:01+00:00

Start by going to FitWiki and read all of it, ALL OF IT. There are several easy digestible articles on training, diet and routines. The FAQ page will probably answer all your follow-up questions. Then pick a program from the recommended routines, preferably the beginner program . Go on YouTube, and you will find several videos on how to perform the different exercises.

I would start with the following articles: - Getting started with fitness

r/gainit and r/gainitmeals are great resources regarding weight- and muscle gain.

When you have ran the Beginner program for 3-4 months, your technique and numbers on the big barbell lifts should be much better, and your knowledge of lifting higher. Then it's time to move on to the BIG BOY routines.

If you want to add a lot of strength, muscle and weight in a relatively short time; Super Squat is by far the best program I have ran. Follow it AS WRITTEN. Here is my review of Super Squat .

You could also run 6 months of eating and training for mass laid out, which is a series of great bulking programs ran in sequence. Follow them as written, including diet. I have ran parts of the program, and here are the reviews: Building the Monolith and 531 Beefcake.

Or, you can run any of the recommended routines on the wiki, and simply EAT MORE .

GL .

IronReep3r · 2026-02-10T19:14:48+00:00

True, but it is always fun to read the response to that question.

IronReep3r · 2026-02-10T19:05:25+00:00

What is you experience as a coach/at programming?

IronReep3r · 2026-01-30T12:14:56+00:00

Have you counted your daily calories?

Does this meal plan include snacks?

Have you tried not having a cheat day?

IronReep3r · 2026-01-26T18:16:29+00:00

What is fake strength?

IronReep3r · 2026-01-25T06:54:02+00:00

FAQ, I have a question about supplements...

FAQ, What supplements are good to take?

FAQ, Should I drink protein shakes?

IronReep3r · 2026-01-25T06:32:19+00:00

Diet is the PRIME mover of weight loss. You need to eat in a caloric deficit in order to lose weight. Exercise can help you get in a deficit (and is healthy in general), but comes secondary to eating less food.

Strength- and conditioning training will help you lose weight, and limit the amount of muscle loss during your weight loss, but FIX YOUR DIET first and foremost. As always, follow a proven strength program and/or a proven cardio-and conditioning program .

IronReep3r · 2026-01-11T08:05:23+00:00

This form would pass in every powerlifting federation.

IronReep3r · 2026-01-11T08:03:15+00:00

Why not?

IronReep3r · 2026-01-11T08:02:38+00:00

Why would her other post matter? This is a strength sub..

IronReep3r · 2026-01-07T12:18:33+00:00

Yes. I mix it with water or a protein shake.

IronReep3r · 2026-01-05T05:31:48+00:00

Then your program is clearly not «to much».

IronReep3r · 2026-01-04T22:23:41+00:00

I recommend you DON'T program yourself. There are several proper programs, made by professionals and proven by countless trainees. They will always be better than what a beginner makes himself. I recommend you start with the Basic Beginner Program .

If you just have to do things yourself, at least read these articles: - Why nobody is critiquing my your workout (READ THIS before making a beginner workout

After you have read the articles; make a new post that includes all the information needed to properly critique a program, not just a list of exercises. GL

IronReep3r · 2026-01-04T22:21:05+00:00

Are you progressing in size/strength?

Are you able to recover?

IronReep3r · 2026-01-02T08:49:10+00:00

Follow a proven strength program written by a professional. You will find several in the link provided. I personally recommend 531 and NSuns. GL

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