The Huge Iron 531 Powerbuilding Method

 

The 3 GOLDEN RULES of Powerbuilding And Some HARSH Reality

Video taken from the channel: Massive Iron Steve Shaw


 

Wendler’s 531: My uncensored opinion

Video taken from the channel: Massive Iron Steve Shaw


 

Build more muscle & strength with the Rep Goal System

Video taken from the channel: Massive Iron Steve Shaw


 

3 Annoying Powerbuilding Beliefs (That NEED to Go Away)

Video taken from the channel: Massive Iron Steve Shaw


 

The ORIGINAL 531 Program by John Christy? (What I Like & Would Change)

Video taken from the channel: Massive Iron Steve Shaw


 

My Wendler’s 531 Eight Week Powerbuilding Cycle

Video taken from the channel: Massive Iron Steve Shaw


 

New Massive Iron 5/3/1 Powerbuilding Program

Video taken from the channel: Massive Iron Steve Shaw


The Massive Iron 531 Powerbuilding Method Week 1: 5×5, 5 minutes rest between working sets. Week 2: 6×3, 4 minutes rest. Use 10% more weight than Week 1. Week 3: 7×1, 3 minutes rest. Use 5% more weight than Week 1. Complete Massive Iron 531 Program https://content.tigerfitness.com/massive-iron-531-powerbuilding/ No this is not a ripoff of Wendler’s 531.

It’s a comple. Getting good at the core lifts will have a huge carryover into everything else. Start light, progress slowly, and leave out the ego in order to bust PRs. Train 3-4 days a week. Center each workout around one of the following: parallel squat, bench press, deadlift, or standing shoulder press.

These Are The Secret Training Methods That Transformed A Scrawny Former Marathon Runner Into A Massive Power-BodybuilderBench Pressing 515 Lbs & QUADRUPLING Overall Body Strength & Power. In my opinion a well-rounded powerbuilding routine consists of the following approaches. Both of these methods build muscle and strength and challenges the body just in a different way. Strength Work Heavy, compound movements performed (generally) in the 4 to 8 rep range using weights that are typically greater than 80% of your one rep max. Massive Iron Steve Shaw 54,005 views.

5:54. A Simple Method to Determine Your Natural Muscle Building Potential Duration: 6:23. Massive Iron Steve Shaw 21,539 views. 6:23.

Cast Iron Strength 12 Week Powerlifting Total Builder. The programme (General Layout). 4 days a week; Total body sessions; Deload on week 7 and 13. This is an over reach programme for squat and deadlift so it will be tough on your body; DO NOT RUN THIS PROGRAMME BACK TO BACK unless you want to end up injured.

Day Structure and Exercise Selection. Powerbuilding is becoming a prominent way of training for many gym-goers because it gives you the best of both worlds in terms of bodybuilding and powerlifting. Best of all, powerbuilding is simple to follow and will help you make consistent progress week-in and.

Long ago, when lifters were naturally big, strong, and powerful, full-body routines ruled the gym. They were replete with Olympic lifts, difficult and now obscure exercises, and plenty of volume. Whole-body workouts checked all of the boxes for building a Greek-like physique.

As the decades flew by, bodybuilding went from the gym to the lab. Enter powerbuilding. Powerbuilding is a lifting term that mixes bodybuilding and powerlifting. Your goal in powerbuilding is to get as big and strong as possible, in the shortest period of time. Powerbuilding routines work well when bulking, but they can also assist in retaining muscle mass while cutting.

The Doug Hepburn Method.

List of related literature:

His book Theory and Methodology of Training describes the various periodization patterns included in this classic wave cycle, starting with aerobic base, adding intensity, and building to peak.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Another preparation technique is the moat method wherein the (Pt-protected) region of interest is isolated by an annular mill pattern (see Figure 40.25), then either thinned and measured with a local electrode instrument or undercut, lifted out, and transferred to a post [380].

“Mass Spectrometry Handbook” by Mike S. Lee
from Mass Spectrometry Handbook
by Mike S. Lee
Wiley, 2012

(136) For increasing mass and strength the American Council on Exercise recommends 2-second concentric lifts followed by 4-second eccentric returns.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

submaximal effort method—Lifting of nonmaximal loads an intermediate number of times (not to failure).

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

To this end, they presented the direct stiffness method in an incremental formulation [Turner et al., 1960].

“The History of the Theory of Structures: Searching for Equilibrium” by Karl-Eugen Kurrer, Philip Thrift, Ekkehard Ramm
from The History of the Theory of Structures: Searching for Equilibrium
by Karl-Eugen Kurrer, Philip Thrift, Ekkehard Ramm
Wiley, 2018

My friend Dr. Judd Biasiotto squatted an out-of-this-world 605 pounds at an efficient 132 pounds of bodyweight when he trained with a couple of heavy ‘triples’, as sets of three reps are known in the iron world.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

This is the newest periodization method.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Based on these investigations, the author believes that there is adequate evidence to generally advocate a submaximal strengthening program for persons with slowly progressive NMD.

“Pediatric Rehabilitation: Principles & Practice” by Michael A. Alexander, MD, Dennis J. Matthews, MD
from Pediatric Rehabilitation: Principles & Practice
by Michael A. Alexander, MD, Dennis J. Matthews, MD
Springer Publishing Company, 2009

The compaction can be accomplished by known means such as tabletting presses and briquetting machines, but preferably by passing the powder between rotating rolls.

“Handbook of Detergents 6 Volume Set” by Uri Zoller
from Handbook of Detergents 6 Volume Set
by Uri Zoller
CRC Press, 2008

The Weider Training Principles are a collection of the best bodybuilding techniques ever created.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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34 comments

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  • Did you just say that 531 is a good program? I just watched a video from you from mid 2015 where you literally say it’s one of the worst, most overcomplicated, most idiotic routines ever.

  • How effective is this on biceps? I’ve started this yesterday but noticed that you only do 3 isolation sets for biceps twice a week. My biceps already suck.

  • This is almost exactly the program I’ve started doing for myself.  Very cool to see this video.  Glad to know I’m on the right track.

  • Sounds like the reverse of what I had a young man, which was… if I was working in the 8-12 range, I’d hit low within the range to conserve energy… say 8… the first set, mid-range for the second… say 10, and try to break out of the range in the third with 13 or at least stay within the range selected on a bad day, while staying a few to a couple of reps shy of failure for the first two sets. I’d raise the weight when I hit 13 on the last set (usually the third, but sometimes I did 4 or 5 sets). This would cease to work once hitting that intermediate wall; I noticed that these 5 lb jumps were too presumptuous, and so hitting 12 or 13 in all sets (or some combination of the two, such as 12, 12, 13) became necessary before increasing the weight. Today, I’d probably use micro-plates, or ramp down then back up again (a la Madcow or McDonald’s Generic Bulking Routine), although, my system could be used to auto-regulate the number of sets. Thanks for sharing.

  • https://content.tigerfitness.com/concurrent-periodization-strength-size/
    Hi How are you going to incoprate progressive overload to this program are you going to test maxes on 4th week then deload?

  • Hi Steve, I bought your book and I’m using the rep goal system. Actually I am a competitor in Crossfit, small scale national level Belgium, and I use this off-season to get stronger and I opted for the Massive Iron HLM Full-Body Workout 3x a week: Heavy, light & moderate But… I have a bit of a problem with the fact that I am spending 1h20m in the gym, in my opinion that is too long, so… Can it be a good idea to minimize the rest periods and if yes how would you suggest that I do it or give me some info on when you minimize rest periods what the trade offs are.  Keeping at all times in mind that I do everything in order to compete in Crossfit. I hope you can help me out a bit. Cheers. PS it was the first time I heard about this rep counting system, only GVT but it’ different. Anyway it totally makes sense to me, seriously. Good job!

  • Fuzzy hair!! Also…good content. This is a really awesome approach to progression. I’ll be modifying  my 3×5 to incorporate this approach.

  • Hi Steve,
    I gave the original 531 one a shot two years ago.
    Initially I made some good gains on the BBB scheme.
    Especially my strenght gained significantly.
    After a year, becoming 40 soon I could no longer regenerate the BBB sets. The 531 one sets where now issue.
    How Important do you think the rep work is in htis program?
    Cherio
    Bo

  • I did something like this, best i ever looked. Mine was mandatory weight increases then I would add sets to get to my total reps. Up to 6 sets then I would reset to 3 set with a bit more weight.

  • Lets say 200lbs is 80% of my 1rm for bench. If i want to train in more of a hypertrophy range, could I drop my working set down by 10-15% and increase my rep goal by 10-15%?

  • Yo! I have access to 2 dumbbells each of 20 kg can I make progress using your system by only increasing the number of repetitions? I’m not looking for excuses, I’m just having a hard time. he works in a mine 800 meters underground, he is building a house I got married not long ago but I want to exercise in order to be healthy big and strong in my job, vigor is very necessary to avoid injury

  • I’ve just discovered your channel today. Quality content, respectful attitude (seen in the Alpha Destiny video) and no bs. Subscribed and respected.

  • Hi there,
    Quick question. During workouts I sip water, but after a workout I can lose a lot of water through sweating… would you recommend a electrolyte tablet dissolved in water straight after a heavy workout to ensure full replenishment of electrolytes? Many thanks

  • I should bench only once a week? I am a beginner(5’11” with 154lb, yeah, weak twig) so what I’m trying is to squat and deadlift 2 times a week and bench and row 3 times a week, following a system like this one… But using 5 sets of as much reps I can… Won’t once a week be too little?

  • AHAHAHAHHAHAHAHA……5/3/1 sucks for anything and everything. Too little Volume and too little frequency for anyone but an advanced lifter.

  • You ate really great in programing..like your style..one question.could i do my pulling on lowwer days?like bb rows and pull ups..so i can get more pressing movements on upper days because im kinda lagging in that area..and i would like to make a split in wender style butwith the rep goal system for each main movement..example OHP day rep goal 18 in 3 sets..when im able to do it i add weight..after that i do my incline bench,dumbell bench, tskullcrushers and Lateterals for example..simillar with the bench day but after that i go to overhead press but with lighter weight and more reps etc etc..on lower days i after im done with squats i do lighter deadlifts and then go on my back exercises..same with deadlift day after heavy work i go to squats volume and again with back exercises..hope you can get the point.and tnx.you are legend

  • I employed this method in the past at various points. The only difference compared with Big Beast’s system was I went to absolute failure on every set. I didn’t have recovery issues (was 22), but it led to a shoulder injury I still have (awful form breakdown on incline DB press). 

    So, I’m just sharing this with my bro’s to assert the wisdom behind Big Beast’s requirement you stop just shy of failure or when form deteriorates. The gains:risk ratio isn’t worth it beyond that point. 

  • What do you consider a late beginner or early intermediate? I’ve been lifting for 3 years now but very inconsistently, maybe 1-2 a week average because of months off and then some rare consistent weeks.

  • I love how this system is laid out and gives me something to work towards. Will give this a try today and see how it goes. Thank you very much brother ��

  • I was thinking like 853…Fives and threes is plenty to move strength up, then use that to convert or move up your eights. Probably a little more muscle focused. But your eight week cycle is a better plan for strength focus.Thx for the vid

  • I have a question I had a couch as a kid I do reverse pyramid 10,8,6,4,2. Sets I start with 135 pounds always and go up to the last two were I can verily get them they always seem to work for me in strength gains is this a decent way to work out for strength or is more he was taking it easy for mad a kid and now as a 36 yr old getting back in after a few years just a waste for strength gains

  • The first point. 1 true way to squat…. that literally kept me injured and out of the gym for two years. I finally said fuck this and figured out how to squat on my own. Now I’m off to the races. Bro’s are honestly the fucking worst people to learn anything from.

  • Yeah I mentioned before some would tell me I should squat like this even though my form was on point. Others would say im shaking too much on my last rep… Then someone who knows their shit say im doing good and to keep pushing on…

  • Thanks for the programme, always enjoy your ideas. I have to chip in and say though that Wendler’s 5/3/1 has evolved massively since its inception. He no longer has deloads every 4th week. cycles are now 6 weeks long and the 7th week protocol is either a reduced volume or testing week. Definitely worth checking out how his programmes have evolved he’s got a new book coming out which I believe explains it all.

  • Damn, Reverend Shaw!! Preach brutha!
    Love your channel. You drilling this stuff home video after video has helped me immensely. Especially concerning overthinking. Awesome stuff!

  • Steve, Great video..I love your stuff, although I am currently starting using the 5/3/1 program but I’d like to use this set/rep protocol on my close grip bench, one arm row, and thick bar curls, and pushups. I have preferred and am used to lower volume linear rep work like 3×5 and 5×5 approaches such as Brooks Kubik, John Christy, and Bill Starr have espoused. if I’d normally do 3×5 or 2×5 work sets should I make the rep goal 15 and 10 or should I make rep goal a bit higher say 20 or 12-15 if only doing two work sets? Thanks man

  • The powerlifters he knows got a lot stronger than they ever thought they could be. Then there’s Eddie Hall who knew he would be the strongest man in the world aged 5years old.

  • All of real strength real muscle that didn’t appear in hardgainer magazine is here:

    https://davidgentle.com/forum/viewtopic.php?f=17&t=1138

    Lovingly hand typed up.

  • Hey Steve. Currently a novice running 5×5. I read that 3×5 is better because it builds strength faster and my main objective is to build strength. Could you recommend me a program that doesn’t include cleans

  • This is pretty similar to the Wendler’s Boring but Big 3 month challenge I’m on right now, with the biggest difference being you got more choice in what your assistant exercises will be. Not bad, might try it after I finish this.

  • Hey Steve shaw! I got question about puase bench u puase in air at the bottom of the bench press move or u hit ur stornom area(I don’t know I write it right r not )and puase there?

  • It’s beautiful how much consistency can do. People obsess over genetics and minutiaie (the intermediate dilemma as you once called it). Few people seem to understand how far not missing <10 workouts over the course of a decade can do.

  • this system has by far been the simplest and most sustainable approach i have used to make sure im am using appropriate progressive overload and helped my gains tremendously over the last six months, thanks!

  • Nice video. Will keep in mind while training for new Army ACFT. Just subscribed to your channel. CHECK us out and SUBSCRIBE over at Worldview Trekking. We make outdoor family friendly hiking and camping videos. We try to publich a NEW video EVERY week. Thanks again.