I’ve been doing Reg Park 5x5 program since after the spring break last year with two assistance exercises after. Foam rolling, trigger point “clearing” and something that a basketball coach does in the gym I train to clear “locks” in the spine the days inbetween, might incorporate box jumps. Very educated guy and knowledgeable, the coach.
Is it recommended to start 5/3/1 for 15 year old? I don’t have a coach’s supervision at all times, but I film my movements and ask for “analysis” or whatever you can call it.
Any books that are good for people who want to learn about strength training and all? Desire to learn more so I can better myself and coach others in the future.
I have a buddy who is one year younger than me and goes the the gym when he “feels like it”. He doesn’t really make any research himself. But I want him to be strong! I wrote him a bodyweight program with 5x6-8 pushups, 2-3 sets of 45-60 sec plank and 5x5 chins ( focusing on the negative , cause he can’t to a chins without swinging or half repping it. I made it for him to use it every other day, and I asked him to write down his progress.
But he left the papper without writing anything after he was done and went home. He feels like he doesn’t workout if he doesn’t feel the lactic acid in his muscles. Think he got this mindset from doing abdominal and bicep work all the time. What should I tell him?
I’ve been doing Reg Park 5x5 program since after the spring break last year with two assistance exercises after. Foam rolling, trigger point “clearing” and something that a basketball coach does in the gym I train to clear “locks” in the spine the days inbetween, might incorporate box jumps. Very educated guy and knowledgeable, the coach.
Is it recommended to start 5/3/1 for 15 year old? I don’t have a coach’s supervision at all times, but I film my movements and ask for “analysis” or whatever you can call it.
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I think 5/3/1 would be fine for a 15-year old. I used it to get my former step-son training and he was only 15 as well actually. 5/3/1 is good in that the Training Max forces you to start a little light and helps you to regulate your training as you progress. The Training Max is also a good way to gauge your strength improvement. Some methods look at working to a true 1RM, 2RM, etc., which is fine, but you’re not going to hit those weights all the time. A TM is something you can hit every training session even if you’re having a bad day. Just be patient, work hard, work smart, eat, recover, and you’ll get a lot out of it.
does this mean you can hit as many reps as you want, just you pass the minimum?
A youtuber said in his vlog, that he recommends starting this program after 3-4 years of training,. How did your former step son progress?
Just about any well thought out program with good principles will be fine - just have to embrace and learn the principles. As for the Vlog - I don’t have one. So your information isn’t going to be correct.
Do whatever program you believe in and will stick with. This is not a forum to convince anyone to do anything. If you want to do it, commit 100%. Good luck and the only book you will have to read is your training log. All others will contain 1% of the information you will learn in there.
I meant a youtuber called Matt Ogus who did a review of the 5/3/1 and said that he recommends you should do it after 3-4 years of training.
Is the new book like the old book, but with added materiel?
[quote]I.Bacu wrote:
I meant a youtuber called Matt Ogus who did a review of the 5/3/1 and said that he recommends you should do it after 3-4 years of training.
[/quote]
When I started training I did 5/3/1 right off the bat. After the 1st cycle (read: when I was relatively comfortable with the movements) my maxes were:
Military press: 62.5 kg
Bench press: 92.5 kg
Squat: 120 kg
Deadlift: 135 kg
At the end of the 4th cycle:
Military press: 67.5 kg
Bench press: 97.5 kg
Squat: 145 kg
Deadlift: 160 kg
Maybe 5/3/1 wouldn’t be suitable if you’re not able to squat/press/pull an unloaded bar, but other than that I can’t see where this idea that 5/3/1 is only for experienced lifters comes from.
[quote]I.Bacu wrote:
I meant a youtuber called Matt Ogus who did a review of the 5/3/1 and said that he recommends you should do it after 3-4 years of training.
[/quote]
When I started training I did 5/3/1 right off the bat. After the 1st cycle (read: when I was relatively comfortable with the movements) my maxes were:
Military press: 62.5 kg
Bench press: 92.5 kg
Squat: 120 kg
Deadlift: 135 kg
At the end of the 4th cycle:
Military press: 67.5 kg
Bench press: 97.5 kg
Squat: 145 kg
Deadlift: 160 kg
Maybe 5/3/1 wouldn’t be suitable if you’re not able to squat/press/pull an unloaded bar, but other than that I can’t see where this idea that 5/3/1 is only for experienced lifters comes from.[/quote]
Yes, well it was probably his personal opinion. Thank you for thy information, where you 15 when you started it? And did you do it alone? Were you lifting with or without belt, I am currently doing it without a belt ( lack one). One more thing, do you touch and goes for the deadlifts or do you setup again with 5-10sec “rest”?
I am going to train with less weight to try and do 5 reps with new setup everytime. I did 10 singles on 130kg yesterday, I have devisen to lower the weight and focus on better form with 120kg x 5 reps x 3 sets
[quote]I.Bacu wrote:
I struggle between form/ego. I Will have to lower the weights and focus fully on the movement. [/quote]
Ego will limit your progress and possibly even lead to injury, keep your ego in-check. Eat right, recover, train hard & smart and progress will come and come faster than you realize.
I don’t remember his exact improvement but it was substantial in just a 6-month period before his coach required the team to lift at school.
[quote]I.Bacu wrote:
Yes, well it was probably his personal opinion. Thank you for thy information, where you 15 when you started it? And did you do it alone? Were you lifting with or without belt, I am currently doing it without a belt ( lack one). One more thing, do you touch and goes for the deadlifts or do you setup again with 5-10sec “rest”?
[/quote]
Was 23 when I started, alone then and now (if you do so, then get a rack). No belt for the first year and a bit. For my deadlift sets I did one rep per breath, so I didn’t do a full setup for each rep. Kinda half way between the two options you asked.
I also think Matt Ogus meant that if you are still making strength gains that are faster than 5/3/1 allow you to, then he means it may not be the best option.
Eat right, recover, train hard & smart and progress will come and come faster than you realize.