Qrd on what 531 is and how it works? I don't want to read like some essay to see the set numbers or whatever.
531 isn't even a real program. The actual 531 part is just a knock off of the strength component of bigger faster stronger. Then on top of that you just do whatever the frick you want, so wendler (and his fanboys) uses that as a get out clause for any criticism. >Dur... but were you doing first set last and joker sets, followed by assistance exercises and isolation accessories!?
By the time you frick around this much you might as well just write your own program. The actual 531 sets are the least useful part of most people's 531 setups to the point where wendler doesn't even consider them obligatory anymore.
That's only useful really during a peaking phase. Both strength and muscle are built long term from going through the motions with submaximal volume work.
ok smart guy what does your program look like
seriously asking, because the "low volume, every set to failure" crowd is so loud on here I want to hear a different approach
Weekly undulating periodization, a few heavy sets not taken to failure but done as a percentage of 1rm, followed by higher rep back-off sets then assistance and accessory work. For instance a bench day might consist of >Flat bench 4x5 @85
% 1rm (next week might be 6x3 @90%) >Cgbp 3x10 >Dumbell shoulder press 3x10 >Jm press 3x15
You’re never going to get big repping 135 on the bench. Sorry that’s just how it is. You have to get strong first.
>you're better of just writing your own program
I do. I ran a lot of 5/3/1 templates prior to programming for myself. It werks. The idea that programs need to be written as step-by-step Instructionals needs to be discarded past the novice stage.
A program needs to be more than a vague concept and a laundry list of widely different methodologies. Wendler is a shit writer, 531 is shit and he owes his success to westside and genetics, not his crappy excuse for a program
4 months ago
Anonymous
post body
4 months ago
Anonymous
Ok
>A program needs to be more than a vague concept and a laundry list of widely different methodologies
The methodology doesn't change. 5/3/1 is flexible because even the same lifter will have different needs throughout their training life.
>The methodology doesn't change
Lol ofc it does. Some 531 templates are high volume (bbb, spinal tap), some are extremely low volume (jack shit), some modifications are high intensity (jokers), some are low intensity (bbb). Saying it's "flexible" is just a cope when the books are just a splattering of widely different crap.
4 months ago
Anonymous
>no timestamp
I accept your concession.
4 months ago
Anonymous
You're bigger than me so you're right.
4 months ago
Anonymous
Bane?
4 months ago
Anonymous
>A program needs to be more than a vague concept and a laundry list of widely different methodologies
The methodology doesn't change. 5/3/1 is flexible because even the same lifter will have different needs throughout their training life.
4 months ago
Anonymous
so do you take the back-off sets to failure? what about the accessories? what progression scheme do you follow for them
4 months ago
Anonymous
>so do you take the back-off sets to failure?
No, but fairly close generally. Depends on what else is going on, how hard the top sets were, etc. >what about the accessories?
What about them? Do I take them to failure? Yeah, if I feel it, depends if it's something low taxing like a bicep curl or something heavier like cgbp. >what progression scheme do you follow for them
No need to use a progression scheme for assistance/accessories. You can't linearly progress like that on every lift in a session unless you're a novice anyway
>no timestamp
I accept your concession.
Lol absolutely pathetic
4 months ago
Anonymous
So basically a combination of smolov jr with 531 bbb
>531 isn't even a real program.
Correct. It's a set of principles. The templates in the books are programs. >The actual 531 part is just a knock off of the strength component of bigger faster stronger.
Lots of programs share components. BFS is written specifically for athlete larpers while 5/3/1 casts a wider net. Even then, the 3 week waving amrap isn't the only option for main work.
>Then on top of that you just do whatever the frick you want,
That's a good thing. Cookie cutter programs give cookie cutter results. 5/3/1 templates give options by letting the lifter pick Supplemental and assistance work that fits their individual needs. The further along you are in your lifting career the less you need to be told what to do (including running 5/3/1 or any program as written at all)
>That's a good thing
You're exactly the type of wendler fanboy I was referring to in my post that uses the fact 531 is an aimless mess as a cope to defend it. Like I said, you're better of just writing your own program than wasting time with 531.
>you're better of just writing your own program
I do. I ran a lot of 5/3/1 templates prior to programming for myself. It werks. The idea that programs need to be written as step-by-step Instructionals needs to be discarded past the novice stage.
GDE busywork for VOLEMs. Jim Wendler writes like a fricking double digit IQ moron - he knows his audience.
Btw he doesn't even do 5/3/1, he did Westside when he squatted 1000 lbs.
It's just too low volume. It's not good for strength or hypertrophy.
It's only good if you are recreational lifter and don't want that much fatigue from the gym.
To contribute to this... >low volume (3x5 is highest volume lol) >low frequency (1x/wk) >low intensity (85% of your real 1RM)
The beauty about the program is by the time you realize it doesn't work you'll already be months in and he has deload/reset protocols to keep you spinning your wheels forever.
Gets shilled to novices despite it being a 5lbs a month increase program. Renames basic shit with STUPID homosexual terms like calling 5x5 FIVES PRO or JOKER SETS BECAUSE IM FRICKING CRAZY so nobody knows what the frick is going on. ANCHOR LEADER!!! Bloated with a bunch of bullshit with no justification so nobody knows "why" you're doing anything in this. "Why" add Joker sets? Why is it optional do I need them or not?
Then my big thing is that the guy who made it clearly never has done it and it's just some shit he thought up while on the toilet. There's a program in one of the books that's 13 working sets of 5 rep deadlifts. Not even at a low percentage of your 1rm either it's like 85% of your "training max" (another bullshit obfuscation). It basically only works in the sense that anything works and it's just your genetics and drug use that determine how far you get.
>5lbs a month
This is a big misconception. You track progress with repmaxes on your amrap sets. >stupid marketing names
That's a valid criticism. Wendler has created his own lifting language that you don't see anywhere but in 5/3/1 communities.
>Nobody knows "why" to do things
This isn't true. Wendler explains the why's every time, especially with jokers. They're optional because they have a recovery cost that you may not be able to afford, which is why you autoregulate and do them when you feel good. You do Jokers to practice heavier sets of 1-3. Wendler explains this in the book. This isn't my copesplenation.
>training max is a bullshit obfuscation
I disagree. Programming off of a weight you can hit any day of the week makes your performance much more consistent and It makes manipulating spreadsheets easier.
>wendler doesn't run 5/3/1
No shit. He doesn't coach it either. 5/3/1, like all cookie cutter programs are written for the general population. 5/3/1 takes the path of letting the lifter make their own choices over being a safe generalized program like TM.
>Wendler writes his templates on the toilet
Yeah. I'm not going to defend this. You're right.
There's many different versions, the popular one is this: 4 days a week, one day for squats, bench, deadlift and OHP. After the main lift of the day you do roughly 3 exercises which hit similar muscles to the main lift, or synergistic, for like 5X10 or 3X10. In week 1 you do a top set of 5, week 2 top set of 3, week 3 top set of 1, week 4 deload, the restart with heavier loads. Also you get 90% of your max & call it your training max, & use that to calculate the %s, so on the 5 day you'll probably get like 9 reps & so on for the other days.
Tbf, you then progress on your training max, and by month 2 to 4 you're pushing new maxes every month.
It's low volume, but adding volume is easy and there are variants that border on too much.
4 days per week, 1 big compound per day, 1 top set followed by a bunch of volume (5x5 or 5x10 usually) on that same lift, weights used are determined by spreadsheetgayging, goes in three week cycles, some versions dictate your assistance lifts while others have you pick from a menu of stuff
I started running my own bootleg 531 a couple weeks ago (no cycling or percentagegayging, just whatever top set or 1rm I feel like doing/attempting that day followed by 3x5, also deleted OHP for a second bench day because I can), I'll be sure to report back on how it goes
>I started running my own bootleg 531 a couple weeks ago (no cycling or percentagegayging, just whatever top set or 1rm I feel like doing/attempting that day followed by 3x5, also deleted OHP for a second bench day because I can), I'll be sure to report back on how it goes
You've ascended. This is TRUE 5/3/1 at work. The percentageshit and spreadsheets are training wheels for people who don't know their body yet. Wendler himself and all of the advanced guys who follow his programming do what you're doing now.
You have either not done it or are a beginner. 5/3/1 is EXTREMELY effective at breaking you out of the novice plateau. Countless people have had success with it.
it stalls but you're probably not training with proper intensity. You're literally supposed to stop squatting 1-2 sets of puking and or failure buddy. It's fricking January eat more and stop compaining.
Way too little specialization to make you strong. And WAY too little volume to be of any value for hypertrophy except for a beginner. And you guys saying that BBB to solves the volume problem are even bigger morons than Wendler. Go look at the number of weekly sets in a proper bodybuilding program and then get back to me. I'm doing almost 30 sets a day 6 days a week right now. 5/3/1 is 1 amrap (the two warmups don't fricking count), and then what, 5-10 more bullshit sets? Where you're constantly being told to "leave work in the tank"? And you do this 4 days a week for 3 weeks before taking a week off? You guys really just don't understand what hard training looks like, I'm sorry.
I just do 531 except I ignore the “go light” and always go as heavy as I can every time. Removed the AMRAP and made it As many sets of singles as possible instead. Pretty much broke most of my gym PRs doing it that way. As most people do after a while on 531, they adapt out of the program.
IMHO it’s a program that teaches you how to program and then you’re off. While other programs tell you what to do and then you’re reliant to being told what to do forever.
>IMHO it’s a program that teaches you how to program and then you’re off. While other programs tell you what to do and then you’re reliant to being told what to do forever.
This
>235 bench >170 ohp(doubt this is strict form with that bench)
Typical Presslet symptoms of this stupid program.
You can get away with the lazy fatass tier volume on lower body, but any moron can see your upper body is going to lag like hell on these stupid programs. It's marketed to lazy morons and wannabe powershitters that just want something super simple and can't do more than 10 sets a workout.
>threadly reminder
Anyone who shits on Jugg or 5/3/1 is probably a powershitter still seething from /plgbtq from when that rugby anon btfo with his numbers from running those 2 programs.
>can only go to the gym saturday and Sunday due to having a life >bench on Saturday squat on Sunday >do 531 usually BBB for a while then GZCL for a while and so on so forth >feels great and works great
>>can only go to the gym saturday and Sunday due to having a life
People more busy, productive, and successful than you exercise 5+ times per week. If you don't want to spend your limited free time at the gym that's fine, just say that. Don't say what you said because it's bullshit and it makes you sound like a homosexual.
The fact that there isn't one single good before and after pic from running 531 shows you just what a dog shit program it is. You would think at least one Redditor would look good running it for how much it got shilled over there.
Never ran it myself but Matt Ogus the manlet used to and I think jeffplsgo did too. All i remember is it being 3 sets only at a percentage and then some accessories. Kinda r*ddit if you ask me.
do 2 or 3 warm up sets, then do a set to failure with Xkg, if u reach 12 reps with that weight, add weight next week. You will gain more strenght and save a lot of time doing that than doing the 531 meme program
it's mentzer mind-rot. this 80's bodybuilder made a program where you just do 1 set to "absolute failure" for each movement, anything beyond that is "junk volume". in the last year, a lot of the big fitness influencers on youtube or tiktok or whatever have been pushing this "high intensity" style of training and it has gained an insane number of followers in a short amount of time
Try my 6pack& half a fifth of vodka a day program: >focus bench or shoulders heavy >minimum 4 heavy sets at the beginning of a workout >hit some back then arms and forearms >bb bench/ohp till your shits pumped >abs >throw legs in at the beginning or middle depending on if you wanna increase it or upper body >take rest days as needed, 3-4 times a week won't get you huge fast
But yeah the trick to getting a heavier bench or ohp is not yo go too crazy on rows and pull-ups as you hit back on dls, shrugs, and rack pulls and to hit bb bench or bb ohp twice a workout. I keep putting on weight even though I've had a shoulder injury and work menial jobs that leave me tired af.
Yes it is especially if you do cleans a lot and do any kind of running or something. I'm not trying to be insanely tired all week and throw my other lifts in the trash by hitting legs just as much as bicep curls.
>proceeds to hit rows more than bench and pull-ups more than ohp
Should have been doing dl/shrug/rack pull, your forearms will be way bigger. Also it incentives heavy abs and strong chest/shoulders to keep good posture with a heavy dl.
Any program is literally intricately detailed common knowledge among gymbros. >to go heavy you gotta hit some heavy volume first
Yeah these programs literally have you start heavy and do it in reverse so you can be impressed with the progress that takes 30 minutes a day and a Microsoft certification level of excel skill.
Good question, just look at “ice cream fitness” for example. Somehow it gets spammed all over the interwebs and its the most moronicest program by a literal obese autistic individual who doesn’t even lift and larps professionally
please explain how 531 is shit
not why it might be worse than some other program, but why 531 itself is shit
It's just too low volume. It's not good for strength or hypertrophy.
It's only good if you are recreational lifter and don't want that much fatigue from the gym.
>recreational lifter
wat
The thing 99,999% of lifters are
Why are Americans like that?
Add extra volume then like it says in the books
Just do 5/3/1 and add in 5x10 on accessories. It's in the original book, I think it was titled "Boring but Big".
531 isn't even a real program. The actual 531 part is just a knock off of the strength component of bigger faster stronger. Then on top of that you just do whatever the frick you want, so wendler (and his fanboys) uses that as a get out clause for any criticism.
>Dur... but were you doing first set last and joker sets, followed by assistance exercises and isolation accessories!?
By the time you frick around this much you might as well just write your own program. The actual 531 sets are the least useful part of most people's 531 setups to the point where wendler doesn't even consider them obligatory anymore.
>max effort AMRAP set isn’t the most useful part of 531
Get the hell out of here
That's only useful really during a peaking phase. Both strength and muscle are built long term from going through the motions with submaximal volume work.
ok smart guy what does your program look like
seriously asking, because the "low volume, every set to failure" crowd is so loud on here I want to hear a different approach
Weekly undulating periodization, a few heavy sets not taken to failure but done as a percentage of 1rm, followed by higher rep back-off sets then assistance and accessory work. For instance a bench day might consist of
>Flat bench 4x5 @85
% 1rm (next week might be 6x3 @90%)
>Cgbp 3x10
>Dumbell shoulder press 3x10
>Jm press 3x15
>t. dunning-kruger midwit
Enjoy staying intermediate forever
A program needs to be more than a vague concept and a laundry list of widely different methodologies. Wendler is a shit writer, 531 is shit and he owes his success to westside and genetics, not his crappy excuse for a program
post body
Ok
>The methodology doesn't change
Lol ofc it does. Some 531 templates are high volume (bbb, spinal tap), some are extremely low volume (jack shit), some modifications are high intensity (jokers), some are low intensity (bbb). Saying it's "flexible" is just a cope when the books are just a splattering of widely different crap.
>no timestamp
I accept your concession.
You're bigger than me so you're right.
Bane?
>A program needs to be more than a vague concept and a laundry list of widely different methodologies
The methodology doesn't change. 5/3/1 is flexible because even the same lifter will have different needs throughout their training life.
so do you take the back-off sets to failure? what about the accessories? what progression scheme do you follow for them
>so do you take the back-off sets to failure?
No, but fairly close generally. Depends on what else is going on, how hard the top sets were, etc.
>what about the accessories?
What about them? Do I take them to failure? Yeah, if I feel it, depends if it's something low taxing like a bicep curl or something heavier like cgbp.
>what progression scheme do you follow for them
No need to use a progression scheme for assistance/accessories. You can't linearly progress like that on every lift in a session unless you're a novice anyway
Lol absolutely pathetic
So basically a combination of smolov jr with 531 bbb
You’re never going to get big repping 135 on the bench. Sorry that’s just how it is. You have to get strong first.
You're still supposed to add weight when training for hypertrophy
Yeah good luck adding weight after the beginner phase when you’re always miles from your 1RM.
This and it's funny that people do garbage like this even after all these years.
>531 isn't even a real program.
Correct. It's a set of principles. The templates in the books are programs.
>The actual 531 part is just a knock off of the strength component of bigger faster stronger.
Lots of programs share components. BFS is written specifically for athlete larpers while 5/3/1 casts a wider net. Even then, the 3 week waving amrap isn't the only option for main work.
>Then on top of that you just do whatever the frick you want,
That's a good thing. Cookie cutter programs give cookie cutter results. 5/3/1 templates give options by letting the lifter pick Supplemental and assistance work that fits their individual needs. The further along you are in your lifting career the less you need to be told what to do (including running 5/3/1 or any program as written at all)
>That's a good thing
You're exactly the type of wendler fanboy I was referring to in my post that uses the fact 531 is an aimless mess as a cope to defend it. Like I said, you're better of just writing your own program than wasting time with 531.
>you're better of just writing your own program
I do. I ran a lot of 5/3/1 templates prior to programming for myself. It werks. The idea that programs need to be written as step-by-step Instructionals needs to be discarded past the novice stage.
GDE busywork for VOLEMs. Jim Wendler writes like a fricking double digit IQ moron - he knows his audience.
Btw he doesn't even do 5/3/1, he did Westside when he squatted 1000 lbs.
To contribute to this...
>low volume (3x5 is highest volume lol)
>low frequency (1x/wk)
>low intensity (85% of your real 1RM)
The beauty about the program is by the time you realize it doesn't work you'll already be months in and he has deload/reset protocols to keep you spinning your wheels forever.
2'fer of Jimbo contradicting himself.
Gets shilled to novices despite it being a 5lbs a month increase program. Renames basic shit with STUPID homosexual terms like calling 5x5 FIVES PRO or JOKER SETS BECAUSE IM FRICKING CRAZY so nobody knows what the frick is going on. ANCHOR LEADER!!! Bloated with a bunch of bullshit with no justification so nobody knows "why" you're doing anything in this. "Why" add Joker sets? Why is it optional do I need them or not?
Then my big thing is that the guy who made it clearly never has done it and it's just some shit he thought up while on the toilet. There's a program in one of the books that's 13 working sets of 5 rep deadlifts. Not even at a low percentage of your 1rm either it's like 85% of your "training max" (another bullshit obfuscation). It basically only works in the sense that anything works and it's just your genetics and drug use that determine how far you get.
>5lbs a month
This is a big misconception. You track progress with repmaxes on your amrap sets.
>stupid marketing names
That's a valid criticism. Wendler has created his own lifting language that you don't see anywhere but in 5/3/1 communities.
>Nobody knows "why" to do things
This isn't true. Wendler explains the why's every time, especially with jokers. They're optional because they have a recovery cost that you may not be able to afford, which is why you autoregulate and do them when you feel good. You do Jokers to practice heavier sets of 1-3. Wendler explains this in the book. This isn't my copesplenation.
>training max is a bullshit obfuscation
I disagree. Programming off of a weight you can hit any day of the week makes your performance much more consistent and It makes manipulating spreadsheets easier.
>wendler doesn't run 5/3/1
No shit. He doesn't coach it either. 5/3/1, like all cookie cutter programs are written for the general population. 5/3/1 takes the path of letting the lifter make their own choices over being a safe generalized program like TM.
>Wendler writes his templates on the toilet
Yeah. I'm not going to defend this. You're right.
Qrd on what 531 is and how it works? I don't want to read like some essay to see the set numbers or whatever.
There's many different versions, the popular one is this: 4 days a week, one day for squats, bench, deadlift and OHP. After the main lift of the day you do roughly 3 exercises which hit similar muscles to the main lift, or synergistic, for like 5X10 or 3X10. In week 1 you do a top set of 5, week 2 top set of 3, week 3 top set of 1, week 4 deload, the restart with heavier loads. Also you get 90% of your max & call it your training max, & use that to calculate the %s, so on the 5 day you'll probably get like 9 reps & so on for the other days.
Tbf, you then progress on your training max, and by month 2 to 4 you're pushing new maxes every month.
It's low volume, but adding volume is easy and there are variants that border on too much.
And THIS is why I never did the program. Way too complicated.
4 days per week, 1 big compound per day, 1 top set followed by a bunch of volume (5x5 or 5x10 usually) on that same lift, weights used are determined by spreadsheetgayging, goes in three week cycles, some versions dictate your assistance lifts while others have you pick from a menu of stuff
I started running my own bootleg 531 a couple weeks ago (no cycling or percentagegayging, just whatever top set or 1rm I feel like doing/attempting that day followed by 3x5, also deleted OHP for a second bench day because I can), I'll be sure to report back on how it goes
>I started running my own bootleg 531 a couple weeks ago (no cycling or percentagegayging, just whatever top set or 1rm I feel like doing/attempting that day followed by 3x5, also deleted OHP for a second bench day because I can), I'll be sure to report back on how it goes
You've ascended. This is TRUE 5/3/1 at work. The percentageshit and spreadsheets are training wheels for people who don't know their body yet. Wendler himself and all of the advanced guys who follow his programming do what you're doing now.
You have either not done it or are a beginner. 5/3/1 is EXTREMELY effective at breaking you out of the novice plateau. Countless people have had success with it.
TM or HLM is better.
nice outing yourself as a complete moron and dyel lmao
pic unrelated btw
it stalls but you're probably not training with proper intensity. You're literally supposed to stop squatting 1-2 sets of puking and or failure buddy. It's fricking January eat more and stop compaining.
Because it’s easy and it works. A mediocre program seems amazing to someone who has never done a decent program
Deload every 4th weeks is this guy serious?
You have the option to make it every 6 week
You deload 6 weeks and in some cases 9.
Way too little specialization to make you strong. And WAY too little volume to be of any value for hypertrophy except for a beginner. And you guys saying that BBB to solves the volume problem are even bigger morons than Wendler. Go look at the number of weekly sets in a proper bodybuilding program and then get back to me. I'm doing almost 30 sets a day 6 days a week right now. 5/3/1 is 1 amrap (the two warmups don't fricking count), and then what, 5-10 more bullshit sets? Where you're constantly being told to "leave work in the tank"? And you do this 4 days a week for 3 weeks before taking a week off? You guys really just don't understand what hard training looks like, I'm sorry.
I just do 531 except I ignore the “go light” and always go as heavy as I can every time. Removed the AMRAP and made it As many sets of singles as possible instead. Pretty much broke most of my gym PRs doing it that way. As most people do after a while on 531, they adapt out of the program.
IMHO it’s a program that teaches you how to program and then you’re off. While other programs tell you what to do and then you’re reliant to being told what to do forever.
>IMHO it’s a program that teaches you how to program and then you’re off. While other programs tell you what to do and then you’re reliant to being told what to do forever.
This
In 1 year I went from
S/b/d/ohp
175,135,300,170
385,235,445,170
Mostly 5 pros BBB, or 5/3/1 Jokers and FSL after 12 weeks id take a break and run Dan Johns Easy Strength for a few weeks
>235 bench
>170 ohp(doubt this is strict form with that bench)
Typical Presslet symptoms of this stupid program.
You can get away with the lazy fatass tier volume on lower body, but any moron can see your upper body is going to lag like hell on these stupid programs. It's marketed to lazy morons and wannabe powershitters that just want something super simple and can't do more than 10 sets a workout.
>threadly reminder
Anyone who shits on Jugg or 5/3/1 is probably a powershitter still seething from /plgbtq from when that rugby anon btfo with his numbers from running those 2 programs.
This gigahomie frequently runs 5/3/1 and shits on /plg/ too
https://mythicalstrength.blogspot.com/?m=1
Post body.
>inb4 you're indian and don't post body
>that projection
Here anon. You'll always be my brown brother in rabbi Yeshua we trust.
Cute selfie
wendler is fat
Reminder
>trust me bro presses and rows are enough for arms
clearly they are not, Jim, though it seems like 8000 calorie diets are enough for neck and moonface day
>can only go to the gym saturday and Sunday due to having a life
>bench on Saturday squat on Sunday
>do 531 usually BBB for a while then GZCL for a while and so on so forth
>feels great and works great
>>can only go to the gym saturday and Sunday due to having a life
People more busy, productive, and successful than you exercise 5+ times per week. If you don't want to spend your limited free time at the gym that's fine, just say that. Don't say what you said because it's bullshit and it makes you sound like a homosexual.
The fact that there isn't one single good before and after pic from running 531 shows you just what a dog shit program it is. You would think at least one Redditor would look good running it for how much it got shilled over there.
See
Never ran it myself but Matt Ogus the manlet used to and I think jeffplsgo did too. All i remember is it being 3 sets only at a percentage and then some accessories. Kinda r*ddit if you ask me.
busywork for new impressionable lifters
>do your heckin joker dolphin ghost fire dragon reaper sets!
nah chill volumelet
t. SS victim
SS is also super low volume, volumelet.
do 2 or 3 warm up sets, then do a set to failure with Xkg, if u reach 12 reps with that weight, add weight next week. You will gain more strenght and save a lot of time doing that than doing the 531 meme program
Why people do still super low volume when all the studies for last 10 years have been showing that volume is the king?
it's mentzer mind-rot. this 80's bodybuilder made a program where you just do 1 set to "absolute failure" for each movement, anything beyond that is "junk volume". in the last year, a lot of the big fitness influencers on youtube or tiktok or whatever have been pushing this "high intensity" style of training and it has gained an insane number of followers in a short amount of time
>volume is king
>unironically citing ~~*studies*~~
Periodization is king and always has been
>he’s samegayging his own posts now
Ya hate to see it.
Dilate
>look ma I inspected da element n change-ed da text MA LOOK MA IM WEB DEVING!!!
nah chill
Try my 6pack& half a fifth of vodka a day program:
>focus bench or shoulders heavy
>minimum 4 heavy sets at the beginning of a workout
>hit some back then arms and forearms
>bb bench/ohp till your shits pumped
>abs
>throw legs in at the beginning or middle depending on if you wanna increase it or upper body
>take rest days as needed, 3-4 times a week won't get you huge fast
But yeah the trick to getting a heavier bench or ohp is not yo go too crazy on rows and pull-ups as you hit back on dls, shrugs, and rack pulls and to hit bb bench or bb ohp twice a workout. I keep putting on weight even though I've had a shoulder injury and work menial jobs that leave me tired af.
I wanna look like this not a refrigerator.
"Hitting legs twice a week isn't enough."
Yes it is especially if you do cleans a lot and do any kind of running or something. I'm not trying to be insanely tired all week and throw my other lifts in the trash by hitting legs just as much as bicep curls.
>proceeds to hit rows more than bench and pull-ups more than ohp
Should have been doing dl/shrug/rack pull, your forearms will be way bigger. Also it incentives heavy abs and strong chest/shoulders to keep good posture with a heavy dl.
Any program is literally intricately detailed common knowledge among gymbros.
>to go heavy you gotta hit some heavy volume first
Yeah these programs literally have you start heavy and do it in reverse so you can be impressed with the progress that takes 30 minutes a day and a Microsoft certification level of excel skill.
Good question, just look at “ice cream fitness” for example. Somehow it gets spammed all over the interwebs and its the most moronicest program by a literal obese autistic individual who doesn’t even lift and larps professionally
>blaha is so fat he named his program after ice cream