[quote]Bricknyce wrote:
Have fun, you ignorant… inexperienced… forum-cruising… ill-informed… peer-reviewed-study-reading… newjack… armchair-expert… buck-sixty to buck-eighty jerkoffs! [/quote]
Hey hey, not all of us are like this!
I for one actually HATE studies, as they are almost always biased and many people take them as absolute truth and a definitive conclusion.
Arm chair experts are also douche bags, as they never actually spend time working out, just theorizing.
As I said, my goals have changed (for now), and this setup seems to fit well with my goals.
I know this wasn’t said specifically to me, but I feel compelled to let you know that not all of us are like this (Well, I WAS, but that was a while ago).
If it makes you feel any better, I think this thread should be moved to the powerlifting forum.
[quote]Bricknyce wrote:
I’ve got a longitudinal study: SIX DECADES of top bodybuilders using both isolation and compound exercises!
How does that grab ya? [/quote]
This is an incredibly weak argument…
Even though I agree with you…
this thread has been completely hijacked[/quote]
This is weak? Are you fucking kidding me? The proof of what works for the most successful bodybuilders, Olympians included, is weak?
Are you serious? [/quote]
As I said its not like I don’t agree with it… it was just the fact that you’re arguing against “scientific research” which would require a different approach to disprove.
since this is a wendler treadh maybe, just maybe should we consider his advice.
I can recal that he sad in a article on T-Nation that if needed you can add in shrugs( isolation movement ) barbellcurls( isolation movement ) rear raises ( also a isolation movement ). The clue here is to choose lifts that help your four main lift, and if this is a iso movement, you should do them.
^i agree. i’ve been working in a few sets of cable pressdowns on MP day, and some db curls on bench day to help my arms. i feel like my bi’s and tri’s strength is limiting on presses and chins
[quote]Bricknyce wrote:
Have fun, you ignorant… inexperienced… forum-cruising… ill-informed… peer-reviewed-study-reading… newjack… armchair-expert… buck-sixty to buck-eighty jerkoffs! [/quote]
Hey hey, not all of us are like this!
I for one actually HATE studies, as they are almost always biased and many people take them as absolute truth and a definitive conclusion.
Arm chair experts are also douche bags, as they never actually spend time working out, just theorizing.
As I said, my goals have changed (for now), and this setup seems to fit well with my goals.
I know this wasn’t said specifically to me, but I feel compelled to let you know that not all of us are like this (Well, I WAS, but that was a while ago).
If it makes you feel any better, I think this thread should be moved to the powerlifting forum.[/quote]
Forbes, I would never direct that sort of comment to you, as I think you’re a very intelligent, likable person who knows what he’s doing.
Considering that I have a BS in nutrition and a pending MS in nutrition with an exercise concentration (graduation in September) and completed a dietetic internship, I’m no stranger to studies.
But I still don’t give a rat’s ass about what some buck-sixty exercise physiology geeks do in labs when it comes to elite bodybuilding. Why? Because they nearly all of their exercise studies DON’T involve experienced or elite bodybuilders. I SO DON’T care how untrained students feeding on an Animal House diet react to specific exercises in a lab. I really don’t! And by the way, most people well-versed in exercise physiology know that the muscular activation in ordinary schlubs and newbs is SPURIOUS, leading me to care even less and ignore how they respond to exercise.
I’m doing a literature review on the effects of low carbohydrates on physical performance. Because of my sentiment described, I’m making it a point to review studies involving both accomplished athletes and ordinary schlubs.
I’ve done 531 for probably 6 or 7 cycles. I liked doing it and got stronger on the program. There are a few ways you can tweak it to where you get more volume and more isolation work. In my limited experience however, nothing beats training each muscle group 2x’s a week. Something like yates 3 way that has been discussed to death, coupled with more eating then any normal human should do will surely put the meat on you.
It all just boils down to your goals. Train according to what you want and there you go, simple as that.
How do you handle the deloads?
Do you deload on all exercises, just the 531 lift or not deload at all?
[/quote]
thinking about it, I just want to change what I said and clarify that I don’t do 5/3/1 the program, just utilize the precentages. I haven’t done a deload yet and I’ve done 3 waves, I more or less will give my body a break when I feel I need a break, not just to take a break because someone said. I’ve PRed, 9-10 weeks straight. I’m doing something right. Once I’m feeling sluggish and achy, I’ll deload.
How do you handle the deloads?
Do you deload on all exercises, just the 531 lift or not deload at all?
[/quote]
thinking about it, I just want to change what I said and clarify that I don’t do 5/3/1 the program, just utilize the precentages. I haven’t done a deload yet and I’ve done 3 waves, I more or less will give my body a break when I feel I need a break, not just to take a break because someone said. I’ve PRed, 9-10 weeks straight. I’m doing something right. Once I’m feeling sluggish and achy, I’ll deload. [/quote]
I assume your still “deloading” the 5/3/1 lift right? Since that’s part of the percentages, but just not deloading the other lifts?
How do you handle the deloads?
Do you deload on all exercises, just the 531 lift or not deload at all?
[/quote]
thinking about it, I just want to change what I said and clarify that I don’t do 5/3/1 the program, just utilize the precentages. I haven’t done a deload yet and I’ve done 3 waves, I more or less will give my body a break when I feel I need a break, not just to take a break because someone said. I’ve PRed, 9-10 weeks straight. I’m doing something right. Once I’m feeling sluggish and achy, I’ll deload. [/quote]
I assume your still “deloading” the 5/3/1 lift right? Since that’s part of the percentages, but just not deloading the other lifts?[/quote]
no, like I said I’ll deload when I feel I need it but I’m not going 3 waves and then deloading if I’m feeling like a million bucks.
Hey, to the guys doing 5/3/1, do you keep track of your assistance exercises (in terms of sets/reps/weight) or just keep track of your major lifts and have a rough idea of your assistance lifts?
Cuz thus far, I’ve been keeping track of only my major lifts and having a general idea of how much I lift for my assistance exercises, and I have to tell ya, it feels so much better than keeping track of every rep detail like I used to do. I think I’ll even progress faster without recording them.
[quote]forbes wrote:
Hey, to the guys doing 5/3/1, do you keep track of your assistance exercises (in terms of sets/reps/weight) or just keep track of your major lifts and have a rough idea of your assistance lifts?
Cuz thus far, I’ve been keeping track of only my major lifts and having a general idea of how much I lift for my assistance exercises, and I have to tell ya, it feels so much better than keeping track of every rep detail like I used to do. I think I’ll even progress faster without recording them.[/quote]
I keep track on everything, but I am not trying to increase the weight on every session on all lifts.
as far as I understand the 5,3,1. concept, the assistance work is supposed to be light.
I’ve been using the 5/3/1 scheme for Barbell Curls, without deload. It’s been working nicely, consistent progress. They’re not even the primary exercise in that workout, I alternate them with CGBP off pins (ramped 3 reps)
Hey just a quick question. When you add weight after each cycle, are you adding weight to your current 90% 1RM, or your true 1 RM?
So if my deadlift 1RM is 315 and 90% of it is roughly 285 (which I based all my lifting numbers off) do I add weight to the 315 and recalculate everything or add weight to the 285?