>is the greatest routine of all time for consistent long term gains
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>is the greatest routine of all time for consistent long term gains
>is the greatest routine of all time for consistent long term gains
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too little volume, under prescribed intensity
>no fricking curls and triceps extensions in 2023
2010 era SS called and wants it fat booty t-rex boys back
You can add as many curls as you want to it
ehh.. 5/3/1 tells you to do BB curls and triceps pushdowns in the first fricking book..
im doing 531 and making no gains
what should i do next?
unironically train intuitively
>10 warmup sets after working set
>not moronic
OK, whatever.
QRD?
Intermediate strength program. For the four main lifts--squat, deadlift, bench, and overhead press--you use the following progression. Percents are percent of 1 rep max. (Actually slightly more complicated than that, but for QRD purposes you can think of it that way)
Week 1
three sets:
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
(5+ means for the last set you do as many reps as you can, but at least 5)
Week 2
three sets:
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
Week 3
three sets:
5 reps at 75%
3 reps at 85%
1+ rep at 95%
Week 4 you can do a light deload week or you can start over at Week 1, but with increased numbers. It's slow and boring, because you're really only progressing every 3-4 weeks, and you're always working with submaximal loads. It's intended for people who are already very strong.
>Jim Wendler
Is that the one who trooned out suddenly or was it someone else?
Probably thinking of Matt Kroc
We all know that the base 531 program isn't enough for serious size gains, and bbb is questionable in the fact that it only has 8 sets per muscle group per week, and 5 of those sets are arguably sandbagged.
I'm curious what you guy's modifications look like. The progression scheme for the main lifts work, but it just needs more
Instead of big but boring I do a heavy three sets of five for all the main lifts except the deadlift. Feels pretty good. Make sure you eat for recovery and you will do well.
Interesting, almost sounds like FSL. What % you use for the 3x5s?
It pretty much is first set last, I do roughly 80% my calculated “training max.” I believe it has helped my numbers go up. I also believe that the heavier weight allows for more effective practice of the movement and forces better form.
can anyone above 1234 share an effective, complete, well-defined 531 training cycle? the base "531" template is just one ingredient of an effective workout routine. if so many people are having so much success on 531 this should be trivial.
I started 5/3/1 for Beginners and I like it a lot, training at submaximal weights with higher volume overall feels way better than needing to push a PR literally every single session
>training at submaximal weights with higher volume overall feels way better than needing to push a PR literally every single session
can't relate
t. egolifter
531 programs are a troony allegory. Every time you point a flaw they say not all 531 programs have that. You cannot define 531 program, it's whatever it wants to be
>implying candito's 6 week isn't the best intermediate program
lol, lmao even
depends what you mean by gains. if muscle gains, not even in the ballpark.
I prefer candito 6 week