I’ve been using 3x5 SSL with my son (almost 17 years old).
It’s been working the charm when coupled with enough food.
Another thing I thought about doing if BBB seems a bit much, since both 5x5 and 5x10 @ FSL weight are allowed you can do anything in-between. Either less sets for 10 reps or 5 sets for 6-9 reps if 10 is too much.
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Those are all solid options.
In Forever is explained that BBB can be done with less sets of 10 (usually, 3) and/or with a pyramid scheme for %s (like 1x10@70%, 1x10@60%, 1x10@50%).
The option of increasing the 5x5FSL sets I think was in Beyond, simply assess how you do with 5x5FSL (if the TM you’re using is correct, bar speed and technique should be optimal) and progressively increase adding one set at a time. 10x5 is BBS, which is another solid option imho
Rather than make a new post. What assistance exercises have you guys used with BBB with success with size focus?
3/5/1 on the anchor sets but you wrote it as it was 5’s pros?
5’s pro on the 5’s week
Prs on weeks 3 and 1
pull: Chins, rows, curls, face pulls
Push: DB press/bench, Dips
Abs: HLR, Sit ups
Where is this Anchor templeate in the book?
This may be a stupid question, but i was looking over 5/3/1 building the monolith, the program is pretty straight forward, i was wanting to know if it was just these lifts that you do or do you add in others as well, such as curls or tri pushes and crap like that?
Do what’s listed in the program and stick to that - you get plenty of tricep work from the 100+ dips, and curls are right there written into the program.
yeah apparently i need to work on reading too!!!
For someone looking to lose fat…a good deal of fat at that do well on this program? I was thinking of giving it a go and on the non lifting days doing HIIT cardio to help with the fat burning.
Trying to run this program on a caloric deficit seems like an awful idea. I would not do it.
Do not do the monolith on a deficit.
Do 5’s pro and FSL 5x5
finish with a circuit of the 3 categories.
Push the recovery time between sets.
Walk 1 hour morning and evening.
At some point, you need to address the problem and eat properly. Something seriously off if you’re walking 2 hours per day.
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If you want to loose fat, of course you need to dial in the diet and nutrition. That is a given.
The best way I now to loose fat is to lift weights in a moderate not intense way, like Jims 5’s pro followed by FSL and assistance.
But the gamechanger is walking at a brisk pace.
Do it morning and evening for say two months, then you would have lost quite a lot of fat. Then if you’re not addicted to walking you could dial it back to 1 hour a week until you’ve met your goal and are ready to be in a surplus and do the monolith.
For diet I would go 2 weeks of about 500 cal under maintenance then 2 weeks on maintenance, back to 2 weeks of 500 cal under.
This allows the body to work with full nutrition, when you go to deficit, the body will use much more calories. If you stay at a deficit the body is adapting to being in a deficit, and thus not burning as much fat as it could. The two weeks on maintenance as a benefit gives the body some time to build a bit of muscles.
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Thanks for the tips!
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When he says use the typical 5/3/1 does he mean the OG 531 or 5’s progression?
I’m a bit confused as to when we’re meant to add weight using this format.
Do you only ever add weight after the first 3 week Leader cycle? Then nothing until the TM Recalc which is then 8 weeks later?
You adjust you TM at the end of every cycle.
So it increases after the 2nd cycle of the Leader right before the Deload?
And then that would be a slightly higher weight to then use on the Anchor vs the last Leader correct?
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