I plan on buying the book. I actually ordered a credit card just for that. Thanks though.
@Ausin
Thank you as well. Ya when I read the article, I got a bit confused cause he said add weight to your 1RM. I didn’t know if he meant of your true 1RM or 90% of it.
Thanks for clarifying guys.
“In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that youâ??re basing your percentages on. Youâ??re NOT increasing the weight for each set.” from the book.
Well do you understand what I’m saying though,
For example my sets for bench this week were:
270 x 5
305 x 3
340 x 1 +
Now when this day comes up again in the rotation it will be:
275 x 5
310 x 3
345 x 1 +
So you’re not recalulating anything from a 1 rep max each time you do a wave. With your deadlift you would have added 10 pounds to those lifts instead of 5. Unless I’m misunderstanding your question. Your initial lifts are based off of 90% of your actual 1 rep max. Very simple program.
“After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.”
From Wendler’s article…
Key words 1 rep max calculations.
let’s the max that you base your % off is 285 (deadlift)
5/3/1 week would look like
215x5
240x3
270x1+
next cyckle your max is 295 (add 10 pounds to 285 previous max) then you recalculate your % for the next cycle
5/3/1 week would look like this
220x5
250x3
280x1+
you don’t add 10 pouds to each set, you add weight to the max you base your % on.
Hope this helps
You are wrong bro.
In the article I posted interviewing Jim Wendler himself, he says add the extra weight to your 1 RM CALCULATIONS…come on dude, this is clear as day in my quote. You can read the article. I’ll take that information as fact because it’s from Wendler himself, I don’t need the book unless I want advice on accessory work and shit.
Why would you increase weight less than 5 pounds per month. You add 5 pounds to you 1 RM and recalculate percentages and you get some fucked up decimal numbers and that wouldn’t make sense. Bumping up the weight 5 or 10 pounds depending on the lift per month is reasonable and makes total sense.
You read an interview about 5/3/1 and I quote something from the BOOK. ok…“In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set.” from the book. page 27
There’s 3 whole pages of percentage charts in the book, nust be for something…
Yeah the charts for your original 1 rep max, of course there are 3 pages of numbers because everyones original max is different…You don’t recalculate every month…I quote an article because everyone has access to it. For all I know your pulling shit out of your ass. Needless to say if adding 5 pounds to your lifts per month sounds unreasonable to you and you feel you should add less, be my guest but stop misdirecting people.
And what’s funny is when you add 5 pounds to the lift and recalculate percentages you are pretty much rounding up to adding 5 pounds per set and 10 pounds per set depending on the lift…why not just make it easier on yourself, add the five pounds or ten pounds, spare the math and follow the program. Wenlder does preach simplicity and he says what to clearly do in an article. Why would he lie in that and write something different in the book is beyond me…
% based progression programs have been around since before Wendler was born. 5/3/1 is a specific protocal. Once you add/subtract/adjust beyond the given options, it’s no longer 5/3/1.
Not to say that bodybuilders don’t benefit from % based progression, they certainly do.
You mean I’m pulling shit out of the book.
Well whatever it is, I just went by the article so that’s what I was preaching if the book says different do what you have to do.
No sense debating.
What do you guys think about adding lets say 10 pounds after one cycle to bench as apposed to 5? I feel like just 5 pounds every 3-4 weeks would be slowing down for a bit.
Wendler puts a huge emphasis on slow and steady progress, you add 5 pounds to you training max until you can’t get the prescribed reps, then you reset your max. beat the log book and be patient, it adds up over time
[quote]austin_bicep wrote:
Well whatever it is, I just went by the article so that’s what I was preaching if the book says different do what you have to do.
No sense debating. [/quote]
PHGN is right. The book says to increase your 1RM numbers (not the % calculations using your 1RM) by 5-10 lbs. In Wendler’s chart examples, that results in his BP/MP rep weights to increase by either 0 or 5 lbs and his squat/DL rep weights to increase by 5 or 10 lbs. However, this really only makes a difference in the beginning weeks (week 1 and maybe first set of week 2) when you’re using 65-75% multipliers. Adding 85-95% of the 10 lbs of additional weight is the same as adding 10 lbs in additional weight (unless you get super specific with the calculations).
Hope that makes sense. In the end, there’s no point in debating since the difference is so small.
Don’t stress out over this stuff guys.
As for the guy asking about 10lb increases on bench… Can be easy to get stuck that way, this is sub-maximal effort work for a reason. That being said, if you end up with more than, say, 10 reps on your last set during wave 3, you could add 10 next wave and see what happens… I’d definitely NOT add 10 for the mil press though. That lift is notorious for it’s ability to get stuck if it senses you’re making more progress than a snail on a marathon 
[quote]Cephalic_Carnage wrote:
Don’t stress out over this stuff guys.
As for the guy asking about 10lb increases on bench… Can be easy to get stuck that way, this is sub-maximal effort work for a reason. That being said, if you end up with more than, say, 10 reps on your last set during wave 3, you could add 10 next wave and see what happens… I’d definitely NOT add 10 for the mil press though. That lift is notorious for it’s ability to get stuck if it senses you’re making more progress than a snail on a marathon
[/quote]
Haha, I wouldn’t even think about it on MP.
[quote]jo3 wrote:
[quote]austin_bicep wrote:
Well whatever it is, I just went by the article so that’s what I was preaching if the book says different do what you have to do.
No sense debating. [/quote]
PHGN is right. The book says to increase your 1RM numbers (not the % calculations using your 1RM) by 5-10 lbs. In Wendler’s chart examples, that results in his BP/MP rep weights to increase by either 0 or 5 lbs and his squat/DL rep weights to increase by 5 or 10 lbs. However, this really only makes a difference in the beginning weeks (week 1 and maybe first set of week 2) when you’re using 65-75% multipliers. Adding 85-95% of the 10 lbs of additional weight is the same as adding 10 lbs in additional weight (unless you get super specific with the calculations).
Hope that makes sense. In the end, there’s no point in debating since the difference is so small.[/quote]
if this is right, then 5,3,1 is no longer a simple system, its a math quis.
[quote]florelius wrote:
[quote]jo3 wrote:
[quote]austin_bicep wrote:
Well whatever it is, I just went by the article so that’s what I was preaching if the book says different do what you have to do.
No sense debating. [/quote]
PHGN is right. The book says to increase your 1RM numbers (not the % calculations using your 1RM) by 5-10 lbs. In Wendler’s chart examples, that results in his BP/MP rep weights to increase by either 0 or 5 lbs and his squat/DL rep weights to increase by 5 or 10 lbs. However, this really only makes a difference in the beginning weeks (week 1 and maybe first set of week 2) when you’re using 65-75% multipliers. Adding 85-95% of the 10 lbs of additional weight is the same as adding 10 lbs in additional weight (unless you get super specific with the calculations).
Hope that makes sense. In the end, there’s no point in debating since the difference is so small.[/quote]
if this is right, then 5,3,1 is no longer a simple system, its a math quis.[/quote]
lol
[quote]PB Andy wrote:
[quote]florelius wrote:
[quote]jo3 wrote:
[quote]austin_bicep wrote:
Well whatever it is, I just went by the article so that’s what I was preaching if the book says different do what you have to do.
No sense debating. [/quote]
PHGN is right. The book says to increase your 1RM numbers (not the % calculations using your 1RM) by 5-10 lbs. In Wendler’s chart examples, that results in his BP/MP rep weights to increase by either 0 or 5 lbs and his squat/DL rep weights to increase by 5 or 10 lbs. However, this really only makes a difference in the beginning weeks (week 1 and maybe first set of week 2) when you’re using 65-75% multipliers. Adding 85-95% of the 10 lbs of additional weight is the same as adding 10 lbs in additional weight (unless you get super specific with the calculations).
Hope that makes sense. In the end, there’s no point in debating since the difference is so small.[/quote]
if this is right, then 5,3,1 is no longer a simple system, its a math quis.[/quote]
lol :)[/quote]
I was just clearing things up. Note that I said it’s a pointless argument at the end
[quote]Rah-Knee wrote:
[quote]austin_bicep wrote:
[quote]pumped340 wrote:
Austin, how do you feel those incline flyes have worked out for chest growth? I might be starting Dave Tates 6-week bench routine but since there’s little chest work I was planning to add incline flyes so I could get some in without adding more pressing. [/quote]
I’ve been doing flys ever since I’ve began training, and my chest is probably my best bodypart. They work, just need to make sure they’re flys and not a wide dumbbell bench. [/quote]
There is actually less activation of the muscle fibers in the chest during a fly than during a bench press. You’d be better off doing a few extra sets of bench instead. Once again, volume = hypertrophy.
[/quote]
I’m getting tired of people posting as if EMG was some sort of immutable evidence for the efficacy of an exercise. EMG is a measure of the amount of electrical activity muscle. It is not a measure of how much hypertrophy an exercise will induce.
We don’t know how much hypertrophy an exercise will induce vs another. We don’t even know the exact cellular triggers for muscle growth, so concluding that one exercise is ultimately better for hypertrophy based off an EMG reading is ridiculous. Success leaves clues, and I wouldn’t recommend changing something that works just because an EMG told you to do so.
Note: I’m not referencing the recent articles by Bret C - certainly interesting to read and they provide some insight and I appreciate the time he took to put that data together.
However, when someone posts an article like the one above and is like “omgz the bench press has more muscle activities then the pec deck so never do pec deck”… that’s just bad science (and bad bodybuilding, too!).