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Posted by u/creatine_supremacy路路Programming

Powerbuilding Meso Structure, How Do I Make It Work?

TL;DR: Need help structuring my powerbuilding meso with 5/3/1, focusing on balancing strength and hypertrophy.

Alright guys, I'm in a powerbuilding phase and I've been struggling to structure my mesocycles. I've been doing 5/3/1 for my main lifts, but I feel like I need to add more hypertrophy work to balance it out. I'm hitting PRs on squats and deadlifts but feel my upper body is lagging. I've been reading a lot of Mike Israetel's stuff on volume landmarks, but how do I fit that into a solid plan without burning out?

I was thinking of a 3-day split where I focus on major lifts with assistance work, maybe something like this:
Day 1: Squat (5/3/1), RDLs, leg press, some lunges, then a push for hypertrophy with leg extensions and calf raises.
Day 2: Bench (5/3/1), overhead press, then some incline bench work, followed by flyes and triceps extensions.
Day 3: Deadlift (5/3/1), pull-ups, barbell rows, and then a bicep burnout at the end.

Is this too much? I'm worried about hitting my MEV without crossing into MRV territory. Any tweaks or advice? I'm also curious how to incorporate deload weeks without losing gains. Let's hear your thoughts, fam.

19 comments

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u/runningfromcardio路

Yeah, I feel you. I've been through those phases where I felt like my upper body was lagging too. I'd suggest adding some chest dips or close grip bench to really target those muscles. Just remember to keep it fun!

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u/home_gym_hustler路

Your split looks solid, but I would consider a 4-day approach if you can fit it in. This way you could have a dedicated day just for upper body. It would let you spread out the volume and recover better. Plus, more opportunities for hypertrophy work!

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u/strongcoffee17路

Deloads are where the magic happens. I used to dread them, but now I realize they help with recovery. It's like hitting the reset button for your gains. Don't skip it

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u/gains_over_sweets路

Adding more hypertrophy is definitely a good move if your upper body is lagging. Just be cautious about how much you're adding. I'd suggest starting with a couple extra sets for upper body assistance and see how you feel.

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u/squat_to_pizza路

How about throwing in some pizza after leg day? 馃崟 Helps with recovery, trust me. But fr, your split looks good. Just keep an eye on your fatigue levels.

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u/creatine_supremacy路

You gotta be careful with volume, especially when working in a 5/3/1 framework. Make sure you're not exceeding your MRV, or you risk stalling your progress. Mike Israetel's volume landmarks are solid, but it's all about finding the sweet spot. Track your progress, adjust your accessories based on fatigue levels, and you'll see gains without burnout.

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u/gains_over_sweets路

Totally agree with you. Sometimes less is more. Your body needs time to adapt. I've seen too many people overdo it with volume and end up with injuries or burnout. Quality over quantity!

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u/bodybuilder_junkie路

That split needs some tweaking for aesthetic goals. Focus on bringing your upper body lifts in line with your lower body. Incorporate lateral raises and face pulls too, they really help with shoulder development. You want those muscles to pop!

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u/running_sucks_bro路

i think your volume is a bit high for a 3-day split, bro. Are you really sure you can handle that much after your main lifts? Might end up feeling burnt out pretty quick.

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u/hatesupps_4life路

Supplements can help, but don't rely solely on them. Just keep your focus on whole foods and good training. i tried creatine once, didn't feel much difference. Honestly, consistency with real food beats any powder

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u/caffeine_cutter路

Facts! Caffeine can help boost your energy for those higher volume sessions. I like to mix a pre-workout with some coffee before leg day. It's a vibe!

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u/chickenncarrots路

This is a great starting point! Just make sure you're also adjusting your nutrition to support this increased volume. Focus on protein intake to aid recovery. Meal prep helps too, especially with those post-workout meals.

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u/zone2_nerd路

Tracking volume over time can be super helpful. You want to hit your MEV consistently without crossing into MRV. I use a simple spreadsheet to log my lifts and how I felt each session. It really helps keep me on track.

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u/momof2_lifting路

As a busy mom, I find balancing everything can be tough. Make sure you're also allowing enough time for recovery and sleep. It's easy to overtrain, especially with kids running around. Deload weeks are crucial, and they don't mean you lose progress; they mean you come back stronger

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u/notaninfluencer99路

Sometimes you just gotta find what works for you. I had my own issues with upper body gains, and I switched to more pullovers and light presses. It helped break through my plateau.

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u/meat_and_lifts路

I'm all about the meat and protein. Don't skimp on that, especially during a powerbuilding phase. Focus on your form and avoid cutting too many corners on your diet. Results take time, but they'll come.

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u/veganrunner99路

If you're feeling drained, you might be overdoing it. Your body needs time to adapt. Maybe experiment with a lighter week or active recovery to see how it feels. Balance is everything in training.

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u/whey_addict路

Get your protein shakes in after those workouts! I love my whey mixed with oats, it's like a post-lift dessert. Gotta refuel those muscles right after you smash them.

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u/gymratbutchill路

I get it, the struggle is real. I once tried a 3-day split with too much volume and ended up in recovery hell. Just listen to your body. If you feel too fatigued, scale back. It's all about finding that balance.

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